http://www.sleeponthecheap.com Sat, 08 Aug 2009 23:51:19 +0000 en hourly 1 http://wordpress.org/?v=3.1.2 http://www.sleeponthecheap.com/six-strategies-for-successful-sleeping/ http://www.sleeponthecheap.com/six-strategies-for-successful-sleeping/#comments Wed, 29 Jul 2009 23:30:13 +0000 sleep cheap http://www.sleeponthecheap.com/?p=65 Here’s a review of the top expert advice on getting enough shut-eye:

1. Shoot for 7 to 8 hours. The American Academy of Sleep Medicine says we need eight hours of sleep per night. Most people get fewer than six hours, although some log in more than nine. Studies show that both sleeping too little and sleeping too much increases your risk of obesity.
2. Take regular naps. Research now finds that healthy people can improve their odds against heart disease by taking regular naps. “If you nap twice a week, you have a 12 percent decrease in heart disease. But the best part is if you nap three times a week, you have a 37 percent decrease in coronary heart disease,” says Mednick.
3. Manage your medical problems. Chronic diseases, arthritis for example, can make sleeping more difficult. Careful disease management can help improve sleep quality. On the other hand, poor sleep can make these health matters worse. “People tend to deal with the biggest thing on their bulletin board, so they might say, ‘I can’t deal with my insomnia until my arthritis is better.’ But boy if you don’t deal with your sleep problem, you may not get enough restorative sleep to heal your arthritis,” says Emsellem.
4. Check your medication. Many medications are associated with sleepiness and insomnia. When your doctor prescribes a new drug, watch what’s going on with your sleep. If you’re experiencing these symptoms, talk to your doctor about changing your prescription.
5. Manage your blood sugar. If you have diabetes and have difficulty controlling your blood sugar despite following your doctor’s instructions, treating your sleep problems may help. “Control of blood sugar is intimately related to adequate sleep and good breathing and oxygenation at night,” says Emsellem.
6. Practice good sleep hygiene. Pay attention to comfort and room temperature and turn all the lights out when you sleep. Keep a regular sleep schedule so you’re in synch with your brain’s programming. Avoid sleeping on down pillows and comforters because of the allergy issues.

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