•  For That Perfect Snooze
• According to a 2015 study in the Journal of Sleep Medicine and Disorders, weighted blankets improved duration and sleep quality for insomniacs; they can provide the same calming pressure as a hug and may lower anxiety levels and heart rate.)
• Try Chambray-This fabric will keep you comfortable year-round.
• Percale is great for hot weather and sweaty people; it’s cool and breathable.
• Sateen has a slight sheen and always looks smooth (no ironing needed).
• Three Pillow Types
• Back Sleeper?
• A contoured style is your best option; it relieves neck pressure.
• Side Sleeper?
• Go for a thick, gusseted one (has panels on all four sides); it bridges the distance between your ear and shoulder.
• Every-Which-Way?
• Get a memory-foam that responds to your every movement; it’ll provide good alignment.
• Blankets and Comforters
• According to Rebecca Robbins, Ph.D., a sleep researcher at New York University Medical Center, “Blankets are a great way to stay in your comfort zone, especially when it gets cold at night, or if you sleep with someone with different preferences.”
• Use wool for weight and warmth; cotton’s best for a lighter covering.
• A synthetic comforter should be reliably hypoallergenic.
• A comforter made with real down should have a fill power of 600 or higher.
• Gaining Better Sleep Habits Through the Day
• Maintain a regular wake-up time seven days a week; consistency will help stabilize your circadian rhythm and your internal clock. And don’t sleep in on the weekend; it’ll throw you off. If possible, eat breakfast by the window (is it a sunny day? Getting a good dose of sunlight early in the morning will not only lift your spirits but will set your circadian clock correctly).
•  Do you make your bed regularly? Then you’re 20% more likely to get a good night’s sleep on most days than people who don’t, according to a National Sleep Foundation survey.
• If possible, eat a light dinner and a hearty lunch (big dinners will drag out your digestive process; opt for a 500 calorie-or less-meal). And reduce caffeine intake (stays in the body for hours!).
• I’ve found that any extensive, intense activity will put me “out” in an instant (I’m also a caregiver). Staying awake has become a challenge! I’m able to keep going as long as needed, but once I sit down or rest…..It’s often recommended to turn off all lights, the TV, etc. to induce sleep; I no longer have that problem.
• The Calm Meditation App is a go-to stress buster for actress Holly Robinson Peete: “Sleep is the hardest self-care practice for me. This app helps me get an afternoon nap in my dressing room” (free, iTunes).
• Did You Know That…..
• Humans spend a third of their lives sleeping.
• Fish sleep with their eyes open because they don’t have eyelids.
• There’s no cure for snoring.
• U.S. presidents George Washington, Abraham Lincoln, and Theodore Roosevelt all snored.
• According to the American Journal of Physiology-Endocrinology and Metabolism, just one sleepless night could increase your risk for Type 2 diabetes (researchers found that sleep-deprived mice had higher blood glucose levels and fat content in the liver-both of these factors are linked to diabetes and insulin resistance.
• “When I was training in surgery, we were taught that if you could train yourself to do things without sleep, it made you a better doctor. It’s the opposite! You’re more creative and able to perform better if you sleep more. It’s not a sign of weakness. Prioritize it. And you should be sleeping long enough to dream.”-Dr. Oz
• When you type “Why Am I So” in Google Search, the most common auto-fill result is “Why Am I So Tired.”
• At least 71% of people own three sets of sheets for their bed.

Do you tuck in your top sheet?

44% do, 40% do not, while 15% don’t use a top sheet at all.

Getting Enough Zzzzs

Did You Know That…..

Using nasal strips or treating allergies often quiets snoring. A short nap can help you get the hours of sleep you need; the ideal one would be just 20-30 minutes and no later than early afternoon. That’s least likely to cause grogginess or mess up regular nighttime sleep. You’re getting enough sleep if you wake up feeling refreshed. You’re NOT if you doze off at:

A traffic stop or in a line of traffic for a few minutes.

In a public place

In the car passenger seat (for an hour)

While watching TV or reading

40% of teens aren’t getting the sleep they need (it’s due to their changing biological clock; many are not tired until 10 or 11 pm., according to Wendy Troxel, Ph.D., and a senior behavioral/social scientist at the RAND Corporation). Teens-or anybody else-can’t really catch up on sleep, but what CAN be done is to return to a regular schedule. After two or three good nights, the body will bounce back.

Sleep-Deprived

“Most of the time when someone says they only need five to six hours of sleep, that means their ability to tolerate sleep deprivation is better than most,” says  Meeta Singh, M.D., medical director of  Detroit’s Henry Ford Sleep Laboratory. “They’re actually walking around with sleep debt and have forgotten what it feels like to be awake and alert.”Older people are affected even more; the amount of deep sleep received tends to decrease with age.

“You start slowly losing the robustness of ‘slow-wave‘ sleep,” (the dreamless, non-REM sleep that’s among the most restorative), according to Sigrid Veasey, M.D., University of Pennsylvania’s Perelman School of Medicine.

Veasey also says that the sleep-deprived function in a state of impairment, to the point where they don’t notice anything’s wrong. But, the people within their inner circle WILL notice; they’ll see the depression, non-interest in regular activities, and the short temper.

Good sleep not only provides a much-needed rest, but it also gives the brain a chance to clear and clean itself out; what’s called the glymphatic system gets rid of the debris and toxins from the brain and nervous system that accumulates during the day.

Three simple ways to overcome tired are:

1. Pick a consistent, regular bedtime schedule and follow it.

2. Take a nap whenever possible.

3. If your body clock’s off-kilter with the job you do or your personal life, readjust. Shift it with light. To be a night owl, opt for sunshine or bright lights later in the day. For an early bird schedule, consider dimming overhead lights and shutting off electronics about an hour before bedtime. Opt for bright light in the morning.

Another factor to consider is the mattress. According to the Better Sleep Council, whether one wakes up feeling refreshed can depend on the age of a mattress and its condition (one that’s seven years old or older may need to be replaced).

Sources: “Sweet Dreams Are Made of This”-Edited by Alison Abbey, Parade Picks, Parade magazine, March 18, 2018, and “The Art Of The Bed” by Petra Guglielmetti, Martha Stewart Living, April 2018, Better Family Health segment-Better Homes & Gardens, June 2019; “The Walking Tired” by Christie Aschwanden, Parade, January 2019; “Your All-Day Guide to Better Sleep” by Karyn Repinski-Spry Living, November 2018, “A Helping Hand” by Nicole Pajer-Spry Living, November 2018, “It’s About Time!” by Paula Spencer Scott-Parade, September 9, 2018, and “A To Z Guide To Your Best Night’s Sleep” by Diana Dickinson-Better Homes and Gardens, January 2017, and”How mattresses affect sleep quality” by MetroServices, Vindy Homes supplement-The (Sunday) Vindicator, May 5, 2019.