|
|
Conquer Sleep
Problems for a Younger You
 Dealing with sleep problems?" Roizen and Oz (2005)
reported in You the Owner's Manual: An Insider's Guide to the Body
That Will Make You Healthier and Younger, that in relation to sleep
problems, "with some major exceptions, sleep is a lot like sex. It's
something you really look forward to, and it makes you feel great when
you're done. Most important, though, sleep is more like your
boss-it's much more agreeable when it goes uninterrupted". Dealing
with sleep problems is one of the most important things you can do as
getting a good nights sleep is one of the more crucial ways that you
can make your body actually feel younger. Getting about seven hours
or more of sleep a night can have a profound effect on your heart and
brain making you feel up to three years younger (Roizen & Oz, 2005).
Sleep problems, or lack of sleep can make you less mentally aware,
could cause you eat more and be potentially at higher risk for
accidents. Being fatigued may put you at risk for making choices that
age you such as choosing the wrong foods when you're tired.
Common sleep problems like sleep apnea, occur when you're not getting
enough REM or slow wave sleep, which is believed to be the most
rejuvenating phase of your sleep cycle. Sleeping pills seem to work
in the short term but are not considered a long term solution because
most are addictive. Instead it is probably better to address your
sleep problems in a more natural way through some of the following
suggestions:
Get into a schedule.
Many
people simply don't realize how important it is to get into a schedule
and set their biological clock. Your biological clock works best as
it did when you were a baby, when you got up at the same time every
day. On the weekends, it is very important to get up within one hour
of the time you get up during the week.
Pay attention to your
room environment and temperature.
A very common reason
for sleep problems is that the room is too warm or too light. The
ideal setting is a cool, dark room. You may try removing a layer of
clothing such as your socks, or lowering the thermostat.
Sleep problems: Eat
smaller portions of food before going to bed. If you eat foods that contain melatonin, a substance that
helps to regulate your body clock, you may also get some relief from
your sleep problems. Some of foods containing melatonin include oats,
sweet corn or rice. Or you may try complex carbohydrates that have
serotonin like vegetables or whole grain pasta. Also, you may
consider the classic remedy; skim milk. Avoid caffeine in the
afternoon and never exercise before bedtime.
Use your bedroom for
sleep and sex.
Another common issue
that contributes to sleep problems is that people use their bedroom
for multiple purposes besides sleep. It's best to take work,
computers and televisions out of the sleeping area so the
environmental cues when you are in your bedroom are that "it's time to
sleep".
Some information from You The Owner’s Manual: An
Insider’s Guide to the Body That Will Make You Healthier and Younger
by Michael F. Roizen M.D. and Mehmet C. Oz M.D.
Additional information and webpage by
Paul Susic M.A. Licensed
Psychologist Ph.D Candidate (Health and Geriatric Psychologist)
|
|
