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For Better Sleep, Do These 3 Things 20 Minutes Before Bed

Jenny Sugar — Thu, 10 May 2012 05:01:37 PDT

We spend about a third of our lives in slumberland, but many people complain of not sleeping well. If you have a tough time falling asleep or you toss and turn in the middle of the night, try exercising during the day and limiting alcohol and caffeine a few hours before bedtime. But if you are doing this already and still have troubles, here are three things to do immediately before hitting the hay to calm your body and mind and help you get the restful night of sleep you crave.

The Power of Water
Twenty minutes before bedtime, dim the lights in the bathroom, turn on some relaxing tunes on your iPhone and take a warm shower or bath. The heat soothes achy muscles, and the steam clears your sinuses, which is essential if allergy symptoms prevent you from sleeping well at night. It's also a great way to wash away germs and prevent you from getting sick, which can also make it difficult to sleep.

Bye-Bye Pains
After your 10-minute warm bath or shower, slip into your PJs and do five minutes of stretching to ease any pains that prevent you from sleeping. Lower back pain is common for many, so if yours bothers you, here's a yoga sequence to offer back pain relief. If a sore neck and shoulders are your woe, do these soothing stretches. A little self-massage can also ease muscle tension, or apply a heating pad or one of those rice pillows you warm up in the microwave to sore areas.

Get Bored
Now slip into bed, not with a riveting, can't-put-it-down book, but one that has a dull, monotonous, stale topic that's bound to have your eyelids drooping in minutes. Be sure to read from an actual book, not a laptop or iPad, as the lights cue your brain to wake up.

8 Signs You're Sleep Deprived

Leta Shy — Fri, 27 Apr 2012 19:45:22 PDT

Do you normally get enough sleep? Many people don't; in fact, a new study by the Centers for Disease Control, says that 30 percent of all workers in the United States are sleep deprived, meaning they get fewer than seven hours of quality sleep a night. That can put employees like drivers, warehouse workers, and health care providers at on-the-job risk, but even if you're just chained to your desk, chronic sleeplessness can still affect your health by increasing your risk of obesity, heart disease, and other conditions. So, how do you know you're sleep deprived? Here are eight signs you should be getting better sleep, from sleep experts and Prevention magazine.

You need an alarm to wake up.
You use the snooze button on your alarm more than twice.
You fall asleep in fewer than 10 minutes.
Simple decisions stump you.
You're still hungry after eating all day.
You keep coming down with colds.
Weird things make you cry.
You've become a klutz.

If this sounds like you during the workweek, read on for our advice on how to get a good night's sleep.

The 6 Things You Should Always Avoid Before Bedtime

Jenny Sugar — Tue, 03 Apr 2012 11:26:28 PDT

Not getting enough Zs can really affect your health: it can lead to weight gain, weaken the immune system, and make you feel foggy the next day. If you're constantly having trouble falling asleep, or you toss and turn all night, avoid doing these six things before going to bed.

Reasons You're Not Waking Up Energized

Jenny Sugar — Thu, 08 Mar 2012 20:31:45 PST

Do you constantly wake up feeling like you could sleep for another three hours? Not everyone's a morning person, but when you wake up so tired you have a pounding headache, pour orange juice into your cereal, or practically fall asleep while checking the morning news, something's not right. Keep reading to find out what might be preventing you from waking up energized.

Nighttime Habits That Are Ruining Your Sleep and Health

Jenny Sugar — Tue, 28 Feb 2012 14:28:16 PST

You slip under the covers, turn off the light, and rest your head on your pillow. Seems simple and perfect, but here are some things you could be doing in bed that harm your health.

Grinding your teeth: Formally called sleep bruxism, many people unknowingly clench their jaw or grind their teeth at night, which can lead to tension headaches, earaches, irritated tissue on the inside of your cheeks, jaw pain, and permanent damage to your teeth in the form of chips and worn-down enamel that cause sensitivity or cracks. Stress can be a factor, so reducing the amount of worry in your life can help. If it doesn't, see your dentist about designing your own personal mouth guard to sleep with. Not exactly the sexiest thing to wear to bed, it's sure to offer you a more restful and less painful night of sleep.
Sucking on a cough drop: If you suffer from a chronic cough, cold or sinus infection, or postnasal drip, sucking on a cough drop every night may be the only way you can get some sleep without coughing keeping you up. Although soothing to your throat, exposure to a bath of sugar all night long is sure to lead to tooth decay and cavities. Here are other natural remedies for your nighttime coughs. If the cough persists, it's time to see your doc.

Keep reading to find out what else you're doing at night that's wrecking your health.

7 Reasons You're Not Sleeping

FitSugar — Fri, 03 Feb 2012 20:15:42 PST

Difficulty sleeping can make the night long and the following day feel even longer. Ads for prescription sleeping pills run frequently on late-night TV, bu adopting healthy sleep habits can be as effective as medication, with no side effects. Here are reasons you may be suffering from insomnia.

Get a Good Night's Rest . . . Regardless of Who You Are Sleeping With

Heather Dale — Fri, 13 Jan 2012 14:32:09 PST

If improving your sleeping habits made the list of your 2012 resolutions, then let's get to it! There are simple things you should and shouldn't be doing to get some quality shut-eye, but what about the person who sleeps to your right (or left)? Do you ever look at your partner as a roadblock to your sleeping success? If your significant other is interfering with your sleepy time, here are some helpful tips to get you back on track . . . no separate rooms required!

Some like it hot, some like it cold: If your partner likes to keep the heat cranked throughout the night, while you prefer to keep it at a lower temperature, use scientific evidence to win this battle. Like it or not, room temperature has a significant impact on sleep. To get proper, quality sleep, the body needs to reach an internal temperature of 65 to 72 degrees F. If he (or she) is still set on sweating it out, load up the blankets on their side of the bed and have them wear socks and a sweatshirt to bed.

Keep reading for more tips.

How Bedroom Temperature Affects Your Zs

Anna Monette Roberts — Tue, 15 Nov 2011 17:14:38 PST

If you live in an old, drafty house, Winter can mean bone-chilling, shivering evenings. Meanwhile, inhabitants of radiator-heated apartments experience almost stiflingly hot nights. Believe it or not, room temperature has a significant impact on your sleep. To get proper sleep, the body has an internal temperature level that it needs to reach; and, the ideal room temperature to help the body achieve this is between 65 to 72 degrees F. While those with central AC and heat can quickly program the temperature to their liking, here are some other ways to control your bedroom temperature and lead to better, deeper Winter slumber.

Keep reading for temperature tips.

Insomniac Mothers: A Sign of the Times?

Rebecca M Gruber — Mon, 07 Nov 2011 03:14:44 PST

It's one of the many ironies of motherhood - once baby is finally sleeping through the night, it's mom that can't seem to get any sleep. Regardless of how tired mama may be, by the time she finally puts her head down, thoughts of kids' schedules, signed permission slips, work to-do lists, household chores, and more begin flooding her mind. It's become such a common issue that The New York Times has dubbed the sleeping pill mommy's lil helper these days.

In a recent article, the newspaper delved into the insomniac mother epidemic, suggesting:

One of the great untruths of modern parenthood is that children - with their runny noses, lost teddies, nightmares real and faux - are largely to blame for mothers’ lack of sleep; that women are all like Christina Applegate in the sitcom “Up All Night,” cutely wan from their infant’s 2 a.m. feedings. But here is the reality: it is the mothers who keep themselves awake.

Do you find yourself turning to prescription sleep aids since becoming a mother?

5 Simple Tips For a Better Night's Sleep

Heather Dale — Fri, 30 Sep 2011 12:57:46 PDT

Sleeping soundly for at least eight hours a night is heavenly - in fact, getting a good night's rest is one of the best things you can do for yourself healthwise. Unfortunately with our hectic lifestyles, many factors can disrupt sleepy time. Since both quality and quantity are important, here are some simple tips to help you improve your zzz's once and for all!