Sleep Better Tips
SLEEP...yawn, can be elusive for some of us, yet for a rare few it comes with little effort. What we sleep on, our routines surrounding 'bedtime' as well as where we sleep can have great impact on our sleep success. Personally, I've always envied those who could curl up and nod off just about anywhere. They are the exception rather than the rule it seems. I've made a habit over the years to ask what their secrets might be. The usual reply goes something like this " I don't know, it's not like I really try or anything, I just close my eyes, relax and konk out I guess". Must be nice! Personally, my friends have dubbed me the "Pillow Princess" as well as resembling that 'other Princess' who had the run in with the 'pea' under myriad mattresses! Sleep has alluded me for as long as I can recall, so I hope some of what I've learned can be useful to a few of you. My sleep credentials include trial & error, many sleepless nights, 15+ years in the Alternative Bedding Biz as well as being a certified Hypnotherapist. WHAT we sleep on probably has the most impact on the quality of our sleep over the long haul. There are SO many options out there that claim to be the panacea for sleepless nights. In my opinion, and that of my many customers over the years, a 'MOTIONLESS' surface is excellent. Especially when sharing your bed with others. The waterbed folks might take exception to this opinion, but it still seems to prevail. Probably the best known motionless surfaces are foam(many types), cotton, wool and hybrid combinations of these. The best known are obviously futons and perhaps the Thera-Pedic or Visco-elastic types. There are a LOT of futons out there that are LESS than comfortable. I I once ran an AD headline that read," All Futons are NOT created equal." A truer thing was never said. If you've been the 'victim' of a bad futon, then you know this. The reason for this is the same as anything else...CONTENT. There are many, many grades of cotton. The lowest of which is called, 'sweeps/picker' grade. It's pretty much what they clean off the floor in the mills where they clean, gin and turn the cotton into 'bats' or layers for making the futon, upholstery or whatever. It's NOT pretty stuff. It can be rather dirty, oily, seedy and can contain whatever else was on the floor with it when it was swept up. ICK! I've been told they must add some longer fibers in order to keep the bats from falling apart, but it's not much. Obviously, this is the least expensive quality you can put in a cotton futon, and much to my horror, people do. At the other extreme is long staple cotton. I know of only 1 manufacturer in the 70's and 80's who was using this particular 100% virgin, white, long staple cotton. This company was Peach Blossom Futon in the San Diego area. They were the fluffiest, lightest, most astonishingly well made futons I'd ever offered and they came with the attendant price tag. Well worth it in my opinion. A futon made with crummy cotton is very quickly going to get lumpy, bumpy and rock-hard. Thankfully, most manufacturers make futons with grades of cotton somewhere in between these two extremes. The addition of foam, wool and other materials can help if you like a less firm surface, especially in terms of a sitting position. Foam products are also NOT created equally. Many people believe that the 'firmness' of a foam product has something to do with its quality or longevity. Nothing could be further than the truth. Density is what makes it last. The higher number of # per cu.ft, the more actual material and life the foam has. There are many types and MOST of them are derived from petroleum products. I've not priced it lately, but wouldn't be at all surprised if it were WAY up there considering the price of gas! There are are also foams made from Viso-Elastic materials as well as Latex. These are quite heavy, long lived and very resilient. The TheraPedic mattress is an example of this. In my opinion it's one of the BEST mattresses available. I've also heard a great deal of positive feedback from those who are sleeping on the 'Sleep Number Bed' which allows one to change either side of the bed to the desired softness or firmness. Iyou choose a natural fibers, foam or other alternative type mattress, the best foundation for it will include a breathable base such as wood slats. It's quite amazing how much moisture our bodies can lose while we sleep (up to a quart or even more), thus, the reason for air circulation. Both foam and cotton surfaces can mold if used on a solid surface or the floor. Slats work well because they allow air to circulate through the bedding as well as offer solid support. Once you have the best sleep surface for your needs, cozy it up with some high thread count cotton sheets in colors you find inviting. A Goose Down comforter with a washable Duvet cover will keep your body temperature the most neutral due to it's insulation and ability to breathe. The less you wear under Down products, the better they'll warm you. Unlike blankets that work by adding 'weight', "Down' is incredibly light and uses your own body heat to keep you cozy even on the coldest nights! Those with 'Down' allergies please know that it's generally what's in the down rather than the actual down that people tend to be sensitive to. Look into products made by Northern Nights. This is one company that super-washes it's down over and over, creating a very high fill power and superior Hypo-allergenic products. I'm researching a few others as well, but this is my current recommendation. WHERE we sleep obviously has an impact on how well we sleep. Create a serene, restful environment that "invites" you to crawl into bed and head off to your dreams. Use colors and textures that you personally find inviting and restful. If you aren't crazy about your bed or the way your bedroom feelsto you wanting to 'go to bed' is certainly more challenging. Try to keep things fairly simple and uncluttered as a rule; one exception might be a pile of different sizes and types of pillows on the bed...a little clutter, a LOT of comfort! Another factor that can disturb sleep for some of us is ambient light. Using room darkening shades can resolve this for those who find it problematic. Reading up on Feng Shui can help you layout a room in restful ways. One Eastern belief states that the head of the bed should face North in order to enhance the appropriate energies. The most important part of where we sleep is discovering those personal factors that invite each of us to 'yeild to that yawn', WHO we sleep with is of course another consideration. Although I'm a cuddler by nature, I can't abide being touched while attempting sleep. It simply wakes me up again and again, but oh, do I envy those of you who can sleep ala 'spoon-style'! What can I say, different strokes, literally. So, what if your mate SNORES or you have exceptionally LOUD neighbors? Here are a couple of options that might help. A sound machine. One of those little boxes you keep by the bed and can program with a variety of SOUNDS such as a rain storm, ocean waves and other lovely and ambient sounds that create what is called 'white-noise'. This supposedly lulls the brain into focusing on this repetitive sound rather than the disturbing one. This works great for a number of people but for those for whom it doesn't, earplugs may be the final solution. Do not use the beige foam ones, as they have a tendency to collect bacteria AND can irritate the ear canal if used frequently. The better choices are silicone or the industrial, soft ones that are orange. Either of these can be squished and molded to tightly fit the outer ear canal and block out 80% of noise irritants. Since I snore, I provide them for my roomates whenever I travel with others! There IS another factor to consider regarding severe snoring. Sleep Apnea is a very REAL issue that seems to affect many more men than women. Many of us just assume a snore is just a snore when it might actually be more. I discovered this personally while in Denver for Thoracic Outlet Surgery. Apparently, I snored SO radically, that they had to move my poor roomate out. This granted me a private room the rest of the week but the nurses discovered that I had rather severe Apnea. Were it not for them, I may never have known how often I stopped breathing at night since my usual sleepmates are felines and they weren't talking. When I returned home, I saw a Sleep-Doc, spent a few nights all hooked-up and was finally diagnosed. I support anyone who 'snores' and also fails to get restful sleep to have themselves checked out for this; you'll sleep better and so will your mate!! GETTING TO SLEEP is the last and of course the most important issue. This is a major hurdle for some of us while others are OUT in seconds. It is those 'out in seconds' types we need to learn from. If you're having trouble getting to sleep look at what's getting in your way. Are you reviewing the day you just had or planning for the next? Is there some issue that keeps running through your thoughts that you can't let go of? Many of us get distacted from sleep on occassion due to 'what's up' in our lives. When this mental "chatter" becomes chronic and difficult to turn off it can create real problems with shutting down. My first suggestion is to create a pre-bedtime ritual. Set aside 15 to 20 minutes for yourself after you've finished your day,reading, tv and all other distractions. Make yourself a hot drink. Some things that work well are Camomille or other herb teas, hot milk with a dash of nutmeg and my favorite, a Calcium/Magnesium combo called Calms Forte. Sit in your favorite comfy chair. You can light a candle, this help to both focus and relax you. Put on some soothing music if you wish, it's your ritual, create what works for you. I also use Aromatherapy with the addition candles and essential oils that support relaxation such as lavendar. Take notes if you're the 'journaling' type or lengthen your ritual and do your journaling at this time. Spend the first full minute doing some deep breathing while focusing only on your breath. Continue relaxing and breathing deeply while you bring up what's most present in your mind. If this is a worrisome thing, stay neutral and watch the situation unfold as though you were seeing it on a movie screen. Make yourself see what you fear or are the most worried about happening, while staying neutral about the outcome. Remember, it's just a movie script you're writing. Going straight to what it is we fear can do a great deal to diffuse it. When we ask ourselves, "what's the worst thing that could possibly happen", we open the door to possible solutions and outcomes that we know we'll survive. When you're done with the 'biggie" (what's bothering you the most), move your thoughts into how your day went while still viewing this from your movie screen. Now, you've been breathing deeply and relaxing while 'viewing'. Next, you'll want to prepare yourself for tomorrow and get any distracing thoughts or worries out there on the screen. See yourself solving any problems that come up gracefully & effortlessly. Lastly, while you polish off your tea, go to a place that's the most restful you can imagine. Perhaps you hear running water and a breeze blowing gently through the willow trees above you. Cool soft grass caresses your toes as you wander through this beautiful place. Spend enough time here to feel fully relaxed then gently get up, find your bed and crawl peacefully into it. Oh yes, as part of your ritual, you'll change into whatever you like to sleep in while the water's boiling for your tea! Sleep tight! |
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