Sunday, April 27, 2008
Life

Better sleep, no Rx needed

Ditch the Ambien. We’ve got four tricks to help you catch your 40 winks—and more

CREDIT:Jason Stitt
Cut all ties to the office, and turn that cell phone off at night.

By Colleen Oakley

A night of tossing and turning can have you walking around the office the next day like Shaun of the Dead. Not a good look. But lack of sleep causes more damage than just unsightly bags under your eyes. A recent study by the University of Chicago Medical Center* says that failing to sleep deeply for just three nights running has the same negative effect on the body’s ability to manage insulin as gaining 20 to 30 pounds. Bad news for diabetics or people with diabetes in the family tree. Besides these latest findings, experts also cite poor sleep as a factor in everything from weight gain to cardiovascular disease to low concentration levels during the day. Use these tips to rest easy—starting tonight.

Change your mattress. In a recent survey from the Better Sleep Council, 1 out of 2 respondents identified an old mattress as the culprit in an unsatisfactory night of sleep. According to the Council, you should evaluate your mattress every 5 to 7 years and remember that what once was comfortable at 20, maybe not be so comfy at 30, as the pressure points on your body change with age.

Use your cell phone less. Researchers at Wayne University in Detroit say that cell phone radiation might disrupt production of melatonin, a hormone that maintains internal rhythms such as sleep patterns. And if you don’t buy that, then hear this: Researchers in Florida say that keeping your cell phone handy (on your nightstand) after you’ve gone to bed makes it more likely for you to take calls when your should be sleeping. The phenomenon has been dubbed “junk sleep.” The bottom line? Tell your boss that TPS report is just going to have to wait for the a.m.

Plug up your spouse. 1.2 million Americans suffer from sleep apnea, a disorder characterized by pauses in breath during sleep. It’s also frequently associated with heavy snoring, so if you spouse suffers, you suffer too. Instead of waking up every two hours to roll him over, try buying him the new FDA-approved FullBreath appliance, created by Dr. Jonathan Greenburg. It’s a device that fits in your mouth and opens your breathe ways. Sleep apnea also keeps the sufferer from deep sleep, so it’s a win-win for both of you.

Stop smoking. Yeah, we know you’ve heard it before, but just in case you need one more reason kick the habit: A new study in the journal “Chest” found that smoking causes sleep disturbances because your body goes through a nicotine withdrawal during the night. So put down those Camel Lights during the day to rest easier at night. SP
*Published December 31, 2007, in the Proceedings of the National Academy of Sciences.