Andy Rooney on Sleep

dno1967 / CC BY 2.0

Yes, Andy, we do sleep about a third of our lives away.

And I agree, it would be nice to have a gauge on us to let us know when we need to get some shut eye or when we've had enough, much like a battery light that comes on to tell us it's time to charge a certain device for optimal use. Green means go. Red mean stop.

Earlier this month when Andy Rooney gave his classic spiel during the last segment of 60 Minutes, he talked about sleep. He doesn't quite understand why so many people have problems with sleep, especially since he "can sleep night or day, sitting, standing, or lying down" and he admits to falling asleep right at his desk or on a bus going across town. He can get along on 7 hours, and thinks that anyone who gets 9 hours or more is sleeping his or her life away.

Andy's quips were no doubt enjoyed by many. But a few big topics Andy failed to cover, though, are sleep's impact on:

• overall health;


• memory; and


• the ability to get things done (ahem, like work into your nineties and have the energy to go on television on a weekly basis).

But what about that "device" to tell us when we've had the perfect amount of sleep? Might I suggest:

• Signs of your battery is getting low: fatigue, sleepiness, low energy, need for caffeine, moodiness, inability to focus, difficult concentrating


• Signs of your battery has been charged properly: feeling refreshed when you wake up, having the energy to get through your day, not needing caffeine to stay awake, alert, and productive

Put simply: the body tells us when we need sleep. It's the "y" effect. When we're hungry, we eat, when we're thirsty, we drink, and when we're sleepy, we sleep - or at least we should. And I sense that Mr. Rooney knows that, alongside the other secrets to sound sleep. How else can he be so vibrant, focused, and productive at ninety years old?

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Buying A Mattress: And The Survey Says...

October's Consumer Reports features a review on something most people find frustrating, and almost everyone asks me about: buying a mattress.

I've written about this chore numerous times, and offered lots of tips to making it as painless and inexpensive as possible (though my jaw still drops at the fact some retailers can sell a mattress for tens of thousands of dollars; as you're about to find out, price doesn't always matter). Unfortunately, many people put off replacing their old, dirty, dust-mite-laden mattress for as long as they can because, well, the thought of shopping for a mattress just doesn't sound like fun. There are other ways we'd rather spend a weekend. And though our backs would disagree, mattresses often don't break beyond use.

Which is why I love to read research and reports like the one Consumer Reports just put together based on more than 17,000 online subscribers who bought a mattress in the past few years and dished about their experience. Here are the highlights:

• Which brands won out? Tempur-Pedic, Original Mattress Factory brand, and Select Comfort (then Denver Mattress, Simmons, Kingsdown, Serta, and Sealy).


• Which brands got a so-so response from owners? Spring Air and Stearns & Foster, coming in at 9 and 10 respectively on the list.


• Does price matter? Not really: 78% of those who spent more than $4,000 said they were highly satisfied with their purchase. But 66%of those who spent less than $1,000 were also highly satisfied. Go figure.


• Which brands are best for problem sleepers? Tempur-Pedic and Select Comfort.


• Are test-runs necessary? It appears so, as 72% of those who invested at least 10 minutes (for instance, lying down on each side, back, and stomach) were highly satisfied with their mattress purchase compared with 62%who didn't.


• Which retailers got high fives? The Original Mattress Factory was noted as the top-ranked seller for both service and selection. Costco was also highly rated, but it got a few dings (with its competitor Sam's Club) for less-than-perfect service and selection.


• Would they buy the same brand again? Maybe. Less than 50% said they would definitely buy the same brand again. And that number was still less than 60% when reported by buyers of the highest scoring brands.

How's that for an idea of what to look for during your next mattress-buying adventure? The one caveat that even Consumer Reports can't remedy, though, is price. You'll always find a sale somewhere on mattresses, and trying to make sense of the "suggested retail price" among different manufacturers can make your head spin.

So shop with your wallet and your back in mind. Oh, and one more myth to bust that Consumer Reports highlights: The best bed is the one that's most comfortable to you. Older backs don't necessary need firmer beds. There have been no well-controlled studies to indicate the best firmness overall.

A few of my own tips to add to the mix:

• Take your own pillow with you. Use it when you test drive a mattress


• Remember to lay on each of the mattresses you try for at least 10 minutes on you back, your side and even your stomach, if you are a stomach sleeper.


• While you've got that pillow with you, check it out as well. Might be time for an upgrade there, too.

If you fall into heaven when you test out a new mattress that's just shy of $1,000, grab it. On the other hand, if your back seems to only like expensive tastes, well then. Consider it a worthy investment.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Moms: A New School Year Can Spell Sleep Relief (or Not)

"A woman's work is never done" - a phrase that will never go out of style, and its partner - a woman's often low-quality sleep life. At least that's what some are reporting as study after study indicate that all the multitasking in the world can't create more time to rest and enjoy leisure time.

In fact, a study that came out earlier this year in The Economist revealed that, across 18 countries, men had between 4 to 80 minutes more leisure time per day than women.

Now, 4 more minutes isn't all that much. But 80? That's plenty of time for a good long nap, more time in bed, or simply some downtime sitting on the couch.

Many moms are rejoicing at the thought of the kids going back to school. This means:

• Keeping regular routines and a consistent schedule.
• Having set bed times and wake times.
• Not having to provide entertainment or activities for kids as much during long, summer days.
• No more sleepovers, pool parties, and events way past the kids' bedtime.
• Knowing you've got teachers and a school helping to care for the best interests of your children.

All of these things bode well for the mom trying to avoid major sleep deprivation. With the start of school, however, also come the occasional late-night homework and school projects. Calls from the nurse to come pick up sick little Suzie and take her home. And keeping up with the school-year's list of household chores like laundry, meal planning, and lunch-making.

Men and women do share more household responsibilities now more than ever, but it's still the women who carry the heaviest load of caretaking, basically acting as CEO of a family. Another recent study out of the University of Cincinnati suggests that the uneven distribution of domestic responsibilities result in stresses that may be driving a trend of lower quality sleep among working women.

Solution? Either the men have to pick up more slack, or the women have to give themselves permission to do less. Which is more realistic? I'll leave that answer to you.

But if I can give these over-tasked and over-tasking women a few tips to consider as this school year kicks off, here's a few with an eye toward better sleep:

• Knock one item off your "To Do" list a day and aim to be in bed 15 minutes earlier than the previous night.
• Give yourself a set bed time and wake time, just as you do your kids. You wouldn't let your seven year old stay up past midnight, so why should you?
• Likewise, you watch what your kids eat before bedtime. What are you eating within an hour of your bed time? If you're in the kitchen plowing through a box of sugary cookies or leftover meatloaf, reconsider.
• If you read to your kids at bedtime, you're teaching them great habits for sleep hygiene. Reading can help a person to unwind, relax, and prepare for sleep. When's the last time you did something like that before putting yourself to bed?

Welcome to the new school year. May it be filled with fresh wisdom, challenging activities, and lots of sound sleep.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

This article on moms and sleep is also available at Dr. Breus' official blog, The Insomnia Blog.

Related Topics:

• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Off to College - Probably Not Off to Sleep: Part 2

Ah, there's nothing quite like dorm room living:

• Tight quarters.
• Old, rickety furniture and carpeting.
• A small, hard bed.
• Thin walls and rowdy neighbors.
• Late-night hallway parties.
• Perhaps a humming mini-refrigerator and an annoying roommate with whom you share absolutely nothing in common.

Now, that might not sound so pleasant if you're over the age of, say 30, but for many college students, it's acceptable - a kind of hazing period during the transition from high school to the big school.

But none of this bodes well for sleep hygiene. I don't know any college student who isn't sleep deprived and living on caffeine.

Last week, I dispensed some secrets to settling into college life without losing too much sleep over it. The dorm room deserves special attention. It's where college students will spend a great deal of time mixing attempts to get some shut-eye and a host of other activities-socializing, writing papers, studying, talking on the phone, hanging out, listening to music, and so on. Whether it's your first-born making the move to college or you yourself are about to move on up, heed these dorm room makeover tips:

• If possible, strategically arrange the bedroom furniture around any incoming light and noise.
  
  • Face the bed west if possible so that you don't get direct sunlight in the morning.
  • Avoid placing the bed directly across from a window that faces east
    (or you will be rising with the sun).
  • If you can get away from the noise but that puts you in the light, move away from the noise and buy some blackout shades.


• Consider the use of a room divider or screen. This will give you more privacy and help dampen light (and some noise) coming from your roommate.


• Decorate the area around the bed differently than the rest of the room. Keep it clutter-free, and try not to snuggle up with your cell phone. Teddy bears are better sleep mates.


• Splurge on good bedding materials that are comfortable for you:
  
  • soften up a hard mattress with a featherbed (which is like a big body pillow you rest on top of the mattress),
  • lots of pillows
  • consider a mattress topper, and
  • a plush comforter.


• Keep high-wattage lights away from the bed. Most dorm rooms are equipped with desks. Keep the high-wattage lights there and install low-wattage lights (45 watts or less) anywhere near the bed.


• Position your entertainment, television and/or computer area so it's not directly aligned with your line of vision when you're in bed. Again consider the use of covers for the monitor and turning off the CPU itself at night.


• Bedside sleep savers:
  • Eye shades.
  • Ear plugs.
  • Sound machine to wash out background noise.
  • Reading lamp or book light.
  • Drape clip. If the room is equipped with draperies, try clipping the drapes together at night using a chip clip so there's no light leaking through the crack.
  • Aromatherapy.
  • Watch out for alarm clocks that light up the whole room.

But all that aside, I'll admit that the most challenging task of all awaits: Having that straightforward conversation with your roommate(s) about the rules. What if one of you needs to stay up late finishing a lab report, tapping on a laptop with the lights on? What if your roommate wants to invite the entire floor to party in your room until the wee hours of the morning on the night you've promised yourself to go to bed early? How will you manage living with someone who likes to keep to a totally different sleep schedule than you?

Conversation.

You must have it.

Early and often.

Good luck, my aspiring graduates. Cheers to the new academic year.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™

This article on college students and sleep is also available at Dr. Breus' official blog, The Insomnia Blog

Related Topics:

• Off to College - Probably Not Off to Sleep: Part 1
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Off to College - Probably Not Off to Sleep: Part I

The dog days of summer are fast coming to a close. In the coming weeks, millions of college-bound students will be hitting the books again and adjusting back into university life. For first timers, this is an exciting time period. For veteran upper classmen, it's also a thrilling time to know that you're close to being fully independent and out in the "real" world on your own.

But for both newbies and soon-to-be graduates alike, the one thing that seems to get the best of them every single year is sleep. It's not hard to get that "A" in not enough sleep. Translation: serious deprivation.

Okay, so I'll admit, it comes with the territory. College life is, well, college! A rite of passage, and we all have our top secret stories from then. The two biggest culprits of a sleepless college student:

• Academics and late-night studying.


• "Social" studies and late-night partying.

You can't necessarily forgo either of the above on a consistent basis. But your body wants sleep on a consistent basis, which can conflict with the trappings of a successful and fun college life. And, without mom or dad around to nag about bedtime (and, might I add, wake time in order to be in class on time), the transition back to school life with all its demands and nocturnal distractions can be difficult.

So let me offer some realistic solutions that can ease any college student back into the swing of things quickly and restfully:

• Time management: this is a no-brainer, albeit hard to do well. When homework, the social calendar, and sleep all call for attention, which goes first? How can you maximize all three?


• Set clear boundaries. Tell yourself you won't party past a certain time; keep to a regular sleep-wake schedule as best you can, even on the weekend. Don't use the 24-hour library. Keep a routine study session daily, say from 4 to 7 at night, and don't let social distractions get in the way that will later have you back in the books past midnight.


• Turn off your cell phone after a certain hour, say 10 pm.


• Establish coping skills and stress-reduction practices. College comes with an enormous set of stresses and challenges. Strategies to help balance your stress will have a huge impact in your ability to get things done, and yes, get a good night's sleep.


• Don't forget to exercise. The freshmen 15 isn't just related to a higher intake of (usually buffet-style) food; most college students forgo regular exercise and sleep - the double whammy for packing on the pounds.


• Enlist a support buddy to keep you on track. Having someone who can watch out for you and let you know when it's time to re-think your habits can be a lifesaver. And doing the same for them reaps benefits for you.


• Become a pro napper. Napping can be difficult to pull off out in the corporate world. But there's ample time to nod off in the afternoon library (just don't be caught doing it in class). It's exercise for the brain, after all.

College students get free passes for keeping their computers in their dorm rooms, but watch out for those bright screen savers. Before you put yourself to bed, put your computer to sleep.

In part II, I'll share my ideas for the ultimate dorm room makeover. It's a little different than reconfiguring your bedroom back home. Even in an itty-bitty room the size of a closet or bathroom, you can create a sanctuary for sleep. And yes, even study.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™

This article on college students and sleep is also available at Dr. Breus' official blog, The Insomnia Blog

Related Topics:

• Got a Complex Task? Study, Sleep on It
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Tips for Sleepless Mariah Carey

I'm not usually the sort to wade through celebrity gossip pages, but this one came across my desk because it is, well, directly related to my area of expertise... and I am compelled to reach out and offer some advice.

Word travels fast: no sooner did Mariah Carey Twitter about her sleep problems did her issues show up on various websites. Here's what she apparently wrote on her Twitter page:

"I just finished working out. Whooo! Quite naturally, 'its 5am and I still can't sleep' Who's up? Nick is too cute when he's sleep! I wish he didn't have to work tomorrow so he could help me sleep all day and I could sing all nite [sic]!"

How many red flags can you find in that tweet? Did she work out just before 5 AM and is only now trying to go to bed while the rest of the world (and the sun, let's not forget) is about to get up? And does she normally live like a vampire - going to bed in the morning and getting up in the evening to sing all night long?

There's nothing "quite naturally" about any of that. Her body is rebelling, thrown totally off key (pun intended) by the crazy break in its natural rhythm that wants to sleep at night and sing during the day. I help lots of jet setters and shift workers who struggle with weird working hours and blocks of time when they do, in fact, live during the night and sleep during the day due to their job.

Being a rock star (or singing sensation or pop queen or however you categorize Ms. Mariah is your choice) has its downsides. The music industry has to be one of the worst fields to work in if you love your sleep. I honestly don't know how some musicians do it when they travel constantly across continents and time zones-going from one late-night show to the next. And I have no idea how someone living on such a schedule can find time to exercise. It's hard enough for the rest of us.

The three simple things Mariah should heed:

• Exercise can be stimulating for some people, making it hard to fall asleep soon thereafter. She might want to try scheduling in her exercise earlier in the day (er, I mean night - maybe before her show?). Or exercise first thing after waking.


• Jumping right into bed and expecting to fall asleep quickly is unrealistic. It can take time for the body to unwind and prepare for sleep. This is when having good sleep hygiene is key.


• Consider re-calibrating the body clock for the short-term when there will be days when she expects her body to keep up with an unusual sleep-wake cycle

I wonder how her hubby fares once Mariah gets into bed. Does his sleep get disturbed? And when he rises, does it disturb Mariah? Ah, the joys of marriage. Hopefully they can sync up their schedules once in a while to enjoy one another.

Sweet Dreams,

Michael J. Breus, PhD, FAASM
The Sleep Doctor

This article on sleep is also available at Dr. Breus's official blog, The Insomnia Blog.

Related Topics:

• WebMD Video: Insomnia - What to Do About It
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Secrets of Sound Sleepers

Just because I'm a sleep doc doesn't mean I only encounter insomniacs and narcoleptics. Much to the contrary, I meet sound sleepers all the time and love engaging them in conversation. Have they always been good sleepers? What's their "secret"?

Well, sorry, but there isn't just one secret. But a pattern emerges when you begin to collect such words of wisdom:

• I set clear boundaries, like never working past 7 pm and I don't bring work to bed with me.
• I read to my kids and it helps me wind down.
• I don't have a television or computer in my room.
• I drink a warm cup of tea about an hour before bedtime.
• I practice some deep breathing once I tuck myself in.
• I have the coziest bed in the world!
• I don't see midnight anymore. I'm pretty good about bedtimes.
• I avoid coffee in the afternoons and switch to tea if I need a boost.
• If we eat late, I make my husband do the dishes and clean the kitchen so I can relax.
• Sex. We do it just before bed and I drift off quite easily.
• As long as I exercise, I sleep great.

And my personal favorites:

• I love sleep! I don't fear it like some people. It's my micro-vacation every day.
• What do you mean? I work so hard all day long that there's nothing left in me BUT sleep by the time I crawl into bed!

Do you see the pattern?

They all practice good sleep hygiene (maybe not the person in the last comment, thought there's something to be said for physically tiring yourself out during the day and having no problem transitioning at bedtime).

Every one of these secrets is based on preparing for bed throughout the day, and having a positive mindset toward sleep. The person with the coziest bed probably invested in a great mattress and doesn't take her bedroom's setting for granted.

Okay, so you want just one thing to do differently this week and see if it has an impact on your sleep?

How about this: Avoid the Internet within 30 minutes of bedtime.

It should come as no surprise that staring at a computer screen and enthusiastically typing or surfing not only can steal precious time you should be banking in deep sleep, but the actual light emanating from the screen can also disrupt your body's ability to prepare for sleep and literally wind down.

Your taxes should already be done. Finito. So you don't need to be scrambling for last-minute tips. Quit hopping online just to check one more thing, news brief, e-mail, or blog (ahem, okay, except maybe this one).

See how many of the above statements you can make in the coming weeks. It's more about choosing restful sleep than expecting it.

Got some secrets of your own? Send them to me.

Sweet Dreams,

Michael J. Breus, PhD, FAASM
The Sleep Doctor

This article of sleep tips is also available at Dr. Breus's official blog, The Insomnia Blog.

Related Topics:

• Tips for a Good Night's Sleep
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Teens and Troubled Sleep

Photo Credit: Chuck Patch

Any parent of a teenager knows that teens don't keep regular bedtime hours, and it can be a chore to rouse them out of bed in the morning. Why is this the case? Does a preteen need as much sleep as a 15-year-old? Or more? What are the rules of disengagement from the world when it comes to adolescents?

First, let's get one thing straight: Despite the fact sleep is required for life - regardless of age - it's seen as a luxury among many today because it competes with our highly plugged-in society. We live in a virtual world now that steals our attention 24/7. We can, if we choose, work and communicate in the middle of the night through texting, emailing, and blogging to the universe (and that includes kids old enough to engage in such activities). Just a few years ago that wasn't possible. It has changed most everything, including bedtimes.

Shifts in Rhythms, Changes in Bedtimes
What hasn't changed, however, is a human's need to sleep based on a circadian rhythm. Everyone's body clock or circadian "pacemaker" ticks at a different rate, but as you age your pacemaker will speed up or slow down, thus altering how your body responds to that 24-hour cycle. Teenagers typically don't go to bed much before 11 at night (no matter how much you try) due to their rhythm. From the age of about 15 to 25, that pacemaker slows down so a 17-year-old's body usually won't want to go to sleep early or get up early. Sometime during our late 20s the body clock speeds back up again so it matches the 24-hour day.

That said, it helps to realize that problems with sleep actually can start long before a kid turns 13. School-aged children - kids between 5 and 12 years - need 10 to 11 hours of sleep, which doesn't happen in many families. Trouble can set in as school gets more demanding, and life gets busier with sports and other extracurricular and social activities. Kids at this age also become more interested in the very things that steal sleep from adults, such as the television, cell phones, computers (including the Internet), and yes...caffeine products. For example, playing on the computer or watching TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep, anxiety around sleep, and sleeping fewer hours.

What's more, poor sleep can lead to mood swings, behavioral problems like hyperactivity, and cognitive problems that affect their ability to learn in school. This can then continue into a kid's teenage years, when school gets even more demanding and social activities entice an adolescent to choose wakefulness over sleep.

Even though a teenager's biological sleep patterns shift toward later times for both sleeping and waking, they still need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is sufficient), which doesn't typically jibe with the morning school bell. For this reason, most teens frequently don't get enough sleep and they can struggle with staying awake during classes.

Cutting into a teenager's sleep hygiene is the irregular sleep pattern they keep throughout the week. Very few teens maintain the same exact schedule seven days a week. They prefer to stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep during the school week. Teens can also suffer from treatable sleep disorders, such as restless legs syndrome or sleep apnea.

Multiple sleep studies have been done in recent years to look at teen sleep, some of which have revealed surprising findings. A recent study, for example, indicates that the prevalence of insomnia among adolescents is high - and is associated with future physical and psychological problems. That's not something any parent wants to hear. Getting through adolescence is tough enough. What's more, most people don't realize (or appreciate) the fact that its pervasiveness is comparable to that of other major psychiatric disorders such as mood, anxiety, disruptive, and substance use disorders.

A study like this is a call to action. A teen's bout with insomnia may have more serious consequences in the long term as they continue to mature and grow. The brain, for example, does not finish its complete development until one's early to mid twenties. So if a person has insomnia for years through those critical phases of one's physical and psychological development, what does that mean for one's future health?

A lot.

Sleep and health go hand in hand at every age, from young to old. With so many opportunities to engage in wakefulness today, my hope is that people pay more serious attention to their sleep patterns if they don't feel their absolute best day in and day out. This goes for adults and parents of kids who clearly aren't functioning at their best. Bedtimes are important- and not just for kids. As parents, we need to set examples and be open with our kids about the value of sleep. To that end, here are a few pointers:

• Make sufficient sleep a family priority. It's important for the health of all family members.


• Help your adolescent child try to establish regular bedtime routines, creating a quiet and comfortable bedroom. Televisions and computers need to be out of the bedroom and caffeine should not be part of a child's diet. Help your kids prepare for bed by making sure they disengage from stimulating activities at least 30 minutes prior to bedtime. Reading, for example, is much more relaxing and sleep-inducing than emailing or talking on the cell phone.


• Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, having trouble breathing, and loud or heavy breathing while sleeping. These sleep problems can be evident in daytime behavior such as being overtired, sleepy or cranky.


• Talk to your child's doctor about sleep - even if your doctor doesn't breach the topic.

The better we help growing, maturing kids learn to balance their disengagement from the world and their wakeful engagements with the world, the better we can, in fact, help them participate in life to the fullest.

Good Night.

Sweet Dreams,

Michael Breus, PhD
The Sleep Doctor

Related Topics:

• Common Sleep Disorders in Teens
• Sleepy Teen? Here’s Why – and What You Can Do
• WebMD Video: Teens and Caffeine
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

Spring Sleep Makeover!

In some parts of the country, winter is still holding down the fort. But for many of us, spring is really right around the corner and soon we'll be embracing the outdoors and welcoming warmer weather. Where I live in Arizona, it is time to break out the flip flops!

Now is also when we start to think about cleaning house literally and figuratively. Attempts to clean out the garage or closets are met with similar attempts to clean up our diets and get ready for shorts and bathing suit season.

I've blogged numerous times about the benefits of sleep on the body, particularly its ability to stay trim and shapely. Around this time of year, those New Year's Resolutions to get more exercise and eat higher quality foods are a thing of the past. Way past. So here's a suggestion:

Stop beating yourself up on what you've failed to accomplish thus far this year, and instead, just put sleep at the top of your priorities and watch what happens!

Sleep - not exercise or diet - is the stronger common denominator to feeling and looking better. Sleep is what will restore you from the inside out. It will boost your immune system, maintain your memory (so you can remember those commitments to getting into shape), and keep certain hormones in balance, including the ones that, when they run amok, will sabotage any efforts to lose weight because you won't be able to keep your hands out of the feedbag.

Imbalanced appetite hormones, for instance, can set the stage for gorging on high-calorie sweets and unhealthy carbs. Yet getting restful sleep can help optimize your body's hormonal system (not to mention prepare your body for burning up those calories throughout your day).

I'll admit, there are a lot of new wrinkles in this year's spring cleaning. The economy has most people on edge. I have no doubts that today's intense stress levels are adversely affecting the quality and quantity of our sleep. Not only do we take our worries to bed with us, fueling insomnia, but we also delay going to bed as we tool around the Internet late at night paying bills or seeking support through others on the Web.

So if you do one thing differently this month, hoping to arrive a little more refreshed and a little less stressed come May, try a sleep makeover:

• Commit to relaxing for at least 30 minutes before bedtime. No internet, no bill paying, no stimulating activities. If worries begin to creep in, write them in a journal, include a To Do list if that helps, and be done with them for the night.



• Go to bed and get up at the same time 7 days a week. Make sure to get the right amount of sleep. For most of us, that's 7 or 8 hours.



• Watch what you eat and drink late in the day and into the evening. Too much caffeine and/or alcohol can disrupt sleep, and so can drinking water that will have you going to the bathroom in the middle of the night.

A little spring cleaning of our sleep hygiene will allow us all to spring forward...and achieve the kind of vibrant health we all dream about year round. For more tips and ideas, see my blog.

Sweet Dreams,

Michael Breus, PhD
The Sleep Doctor

This sleep article is also available at Dr. Breus's blog, The Insomnia Blog.

Related Topics:

• Watch Your Sleep, Watch Your Weight
• Sleep and Obesity Quiz
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly