My patient Phoebe is an active mother of twin boys and runs marathons on many weekends. At a recent visit, she said, “Dr. Breus, I just do not have time for all this sleep hygiene and relaxation preparation. I want my body to just switch off, go to sleep, and then switch back on.”
I had explained the process of sleep to Phoebe and suggested several calming techniques that touch the senses. However, she was having a difficult time making them work for her. In fact, she reported that she was beginning to feel high anxiety about the techniques because she was unable to make time for them.
So, we decided to take a step back and see if we could let her surroundings influence her senses and sleep by doing a quick bedroom makeover to create her sleep sanctuary. After changing the lighting, adding a simple sound (white noise) machine, and getting a more supportive mattress topper and softer pillow, Phoebe noticed such a significant difference in her ability to relax at bedtime that she actually found time to do the yoga poses starting on page 122. Since she was already in an environment promoting better rest, the relaxing poses were even more effective than we had hoped they would be!
It’s important to remember that above all, sleep is a sensory experience. In fact, all five of your senses must be prepared for slumber in order for sleep to come easily and last all night long.
In Chapter 6, I discussed the importance of creating the right sleep routine and observing it every single day. In this chapter, I want to look at how four of the five senses—touch, sight, sound, and smell—affect your sleep. (I will discuss taste in Chapter 8 as I tell you what bedtime foods and snacks can help you relax and what other changes you need to make to increase your chances of getting a better night’s sleep.) I have found some amazing ways to heighten these sleep senses and improve the sleep mood so that crawling into bed, closing your eyes, and drifting off to dreamland will be your greatest desire.
Before you read about the sensory experience of sleep, go into your bedroom and consider the following.
When you are in your bedroom, do you want to relax, curl up, and get some much-needed rest? Here’s the ultimate question: Is your bedroom just like any other room in the house? Is it your sleep sanctuary or is it another place to collect laundry, do work, or stress out?
If you feel no different when you walk into your bedroom, then why would your brain register anything different at bedtime, when you should feel calm, drowsy, and ready for a night’s slumber?
If sleep has become your enemy, the first thing to do to design the right sleep environment is check the condition of your mattress. If you’re like many people today, the mattress you sleep on is not in pristine condition. In fact, most people keep their mattresses for decades, not realizing that as people age or experience changes in fitness level, weight, or conditions such as pregnancy or back or neck pain, the mattress that was once ideal may no longer be right for them! Few people realize that the average life span of a mattress is only 7 to 8 years. This does not mean that the mattress is completely worn out after that time, but rather that your body has changed and the surface that was once supportive is no longer the right one for you or your partner.
When calculating the average life span of a mattress, we used to look at the individual components of the mattress, which can physically break down. However, it is much more important to match the materials in a mattress to changes in your body.
My friend Tina comes from a loving family that holds the value of a good night’s rest in high regard. So her parents bought her a highquality mattress when she got her first “big girl” bed (bed #1) and then another when she hit puberty (bed #2). When Tina went off to college, her dorm-room mattress was horrible, so her parents got her a mattress topper for it. When Tina moved to an apartment in her junior year in college, her mom and dad purchased another high-quality mattress (bed #3). The year she graduated, Tina got married and needed a larger mattress, because she now had a bed partner, her husband, Dave (bed #4). It wasn’t long until the kids started to arrive, as did Tina’s sleepless nights. By the time her second son was 3, Tina’s bed had started to sag from the kids jumping on it and the many nights of ups and downs for feedings, so she replaced it (bed #5).
When Tina turned 34, her last son was born, and she and her family moved to a new home. With all the strain of lifting the three boys and moving into the home, Tina started to have lower-back pain and sought out a new mattress that would give her back better support (bed #6). Tina and Dave then went for a while with the same bed, because they were in a stable situation. No more babies were born, and both Tina and Dave stayed active with their kids, so they were trim and fit. They did not start to notice aches and pains for nearly 9 years, until Tina was 42 (bed #7).
By her late forties, Tina was experiencing early osteoarthritis and mild joint pain, which made her mattress less comfortable (leading to bed #8). With this mattress, she switched to a softer surface and slept much better. However, by age 52, she was beginning to transition into menopause, and her once-comfortable mattress felt like a furnace. She needed a surface that was cooler (bed #9), yet still supportive.
By age 60, Tina and Dave were ready to downsize. Tina wanted a bed that was supportive but had a temperature-resistant surface (bed #10). At age 68, some minor medical issues arose to bother Tina and Dave, and they both needed a bed with an adjustable base (bed #11).
At age 70, my friends have gone through 11 mattresses, getting a new one on average every 6.3 years. Let me add that they have no regrets—they consider the quality of their sleep well worth the investment!
Change your mattress based on your physical needs and life stage and on what the mattress is made of, not on the age of the mattress or what’s written on the warranty. In fact, even if your physical needs do not change, you should consider investing in a new sleep surface every 7 to 8 years. To determine if you need a new mattress, here are some questions to consider.
| AGES | NUMBER AND TYPES OF MATTRESSES YOU’LL NEED | REASONS |
| 0–18 | Two. You need surfaces that adapt well to a growing body. Foam-based mattresses work well. They need to be soft because a child’s body changes relatively fast. Latex and memory foam mattresses work well on both platforms and box springs. | • The needs of a growing child • The needs of a growing adolescent |
| 19–28 | Two. During this life stage, you need a bigger size and a more durable surface with a more supportive feel. Remember, firmness does not equal support. In many cases, a coil unit works well. For others, foam-based beds give better support. | • Size jump for marriage • Changing support needs (e.g., weight gain, kids in bed) |
| 29–38 | Two. A move to a new home is a good time to get a new mattress, and if lower-back pain or weight gain occurs, you need a new, more supportive surface. A coil unit may still be helpful, but start to look more closely at the memory and latex foam sleep surfaces. | • Moving to a new home • Lifestyle changes and health issues such as lower-back pain and weight gain |
| 39–48 | One or two. Making the move to a softer mattress may make sense at this time, depending on your medical issues. Stay away from memory foam if temperature is an issue due to night sweats or hot flashes. | • Joint degeneration, osteoarthritis, osteoporosis • Temperature sensitivity, perimenopause symptoms • Back pain, comfort problems |
| 49–58 | One or two. Heat retention and medical issues are the biggest concerns at this life stage. Stay away from very firm surfaces, because they increase pain. Also avoid memory foam, which heats up as you do. | • Menopause symptoms • Temperature sensitivity |
| 59–68 | One. Moving again to downsize also changes your bed size. You need a softer mattress for your more brittle bones, and you may develop back pain. Look for support with softness. Consider a bed with an adjustable base to help you get in and out of it. | • Medical issues • Moving to downsize household • Discomfort due to osteoarthritis, lower-back pain, or other pain conditions |
| 69–80 | One. At this stage you want 100 percent comfort. Get whatever feels best. Consider a bed with an adjustable base. | • Making final major purchases • New medical issues |
If you have purchased a new mattress or topper, then you need to protect your investment. Look for mattress pads and covers that will protect against liquid spills, urine, and blood, as well as dust mites and other allergens.
Mattress pads are primarily used for adding a thin extra layer of comfort while also protecting the surface from stains and spills. These will interfere with the way memory foam works. Mattress protectors are best if incontinence or kids in the bed are possibilities.
There are different types of pads, covers, and protectors that can encase mattresses, box springs, and pillows. These protectors are usually made of vinyl, cotton, or newer materials that allow for ventilation while still maintaining a barrier between liquids and your mattress.
When selecting the best mattress cover or protector, look for the following.
Select your mattress protector carefully, because many lower-end products will not have all the features you need.
Having a perfect bedroom involves more than getting a good mattress. Pillows are serious sleep products that have a big impact on both your sleep and your overall health. But how much do you really know about pillows? When you go to a popular bed or linens store and see a gigantic pillow wall, how do you select the best pillow for you? As a Sleep Doctor, I believe that you should have pillow choices—like your own private pillow menu—in order to get the best quality of sleep each night.
The main purpose of a pillow is to align the cervical spine (the part in your neck) so there is no flexion (bend) or tension (muscle tightness) in the neck during sleep. If a pillow is too plump (i.e., pushes the chin into the chest for back sleepers or lifts the head toward the ceiling for side sleepers), then it is not doing a proper job. Look at the drawings below and see if your current pillow fits into the Just Right category. Go ahead and ask your bed partner or a close friend to look at your head and neck when you are in your starting sleep position. Ask him or her if there is alignment. If there isn’t, you need to consider buying a new pillow.
The second purpose of a pillow is to provide comfort—it needs to feel good! This requires getting the right pillow size, shape, and fill for your sleep position. To find the right pillow, you only need to answer these three simple questions.
Now follow the Pic-a-Pillow Chart to find your best pillow.
Note: If you are experiencing neck pain, confirm these pillow shapes and sizes with your doctor!
Just as the right mattress can help sleep issues disappear, so too can your comforter, spread, and duvet have a huge impact on your sleep. A comforter is much like a blanket and is used on top of the top sheet or a light blanket. The comforter is built for warmth, and it’s primarily used in the colder months. A decorative spread may be lightweight and is used to cover the sheets when the bed is not being used. A duvet (French for “down”) can be filled with down, feathers, or a combination of the two and is generally inserted into a fabric cover. Duvets are sometimes used in place of a top sheet. All of these products will help maintain temperature and control humidity, both of which affect your sleep.
Wool fabrics breathe well and are great insulators. The good ventilation you get with wool helps to diminish temperature swings that can disrupt your sleep. Wool is cool in the summer and warm in the winter, and doesn’t weigh as much as some down- or fiber-filled comforters. I use a wool comforter year-round.
Down feels luxurious and comforting. When you sleep surrounded by down, pressure points on the body are relieved. Down feathers are like natural springs, so some women report a reduction in pain and better sleep. Down is insulating and is a good choice for those who sleep in a cooler environment, because it keeps the temperature more comfortable and less prone to fluctuation.
Polyester is best used during winter months, because it has a tendency to retain heat and doesn’t breathe as well. Because of the poor ventilation, the air temperature under your covers will rise with your body temperature. When your body cools for sleep, the environment under the covers will still feel toasty! A polyester comforter may be fine for a guest bed, but it’s not really something you will want on your bed every night unless the temperature in your bedroom is brutally cold.
Silk comforters today are priced similarly to down comforters. Silk is naturally hypoallergenic and does not require the application of chemicals during the manufacturing process. For women with allergies to down, silk is a great alternative, because sneezing and nasal congestion can have a detrimental effect on sleep.
I never really thought about sheets until my wife and I were engaged. Before the wedding, we were at a department store registering our gift choices with the price gun. When we got to the bedding section, my soon-to-be wife grabbed the gun and said, “This one is all me!” I had never really had an appreciation of what a difference really good sheets make. Since then, I have learned just how much more comfortable great sheets can feel.
There are several things to think about when selecting sheets for great sleep. Sizing and fit both play roles. You want a sheet that fits snugly so when you and your partner move around, you won’t disturb each other’s sleep. Sheets that bunch or gather can get caught up in someone’s legs and tug at the other person.
Size. It is a good idea to measure your mattress and have these measurements with you when you go shopping. Of particular importance is the pocket depth—the actual measurement from the bottom edge of the mattress to the top. If you have a pillow top mattress or top your mattress with a memory foam pad or another liner, you may need to buy sheets with deeper pockets to accommodate it, even if your mattress is of a standard size.
Fit. All fitted sheets are not created equal! The determining factor in suitability (besides the material, which is discussed in the next section) is the elastic on it. Here are some typical options you can find.
The material your sheets are made of, including its weave, fit, and thread count, is an important aspect of the textile that spends more time touching your skin than any other fabric. Sheets confer comfort, and the more comfortable you feel in bed, the faster you will fall asleep . . . and stay asleep.
The feel of your sheets can help you relax. Your level of comfort in bed is directly related to the ease of going to sleep. Consider the following to find the greatest comfort in sheets.
Thread count. Thread count (also called “threads per inch”) is the number of threads per square inch of material. This number includes the threads running in both directions, vertically and horizontally. As a general rule, standard cotton sheets’ thread counts are about 150, and sheets of medium quality have thread counts of about 180. Material having a count of more than 200 is called “percale.” The higher the thread count, the longer lasting and more luxurious the sheet or fabric.
Types. There are so many types of textiles used to make bedding. Here, your personal preference often dictates the best choice, unless heat and moisture are issues when you sleep. Choose from the following:
Your brain uses the sense of sight to interpret light, which influences your ability to fall asleep more than any other factor. There has been a great deal of research on the effects of light on sleep. As noted in Chapter 6, sleep specialists use light therapy to help people fall asleep and stay asleep at the right times for their schedules, but it is equally important to ensure that you don’t expose your eyes to light at the wrong times. Here are some of the lighting considerations you should review when evaluating your sleep environment.
Clearly the size of the bedroom and the room lighting type (natural and/or artificial) will have a huge impact on your overall experience of your sleep environment. One of my first recommendations for any bedroom is to install a dimmer switch. Remember, light prevents the initiation of sleep because it compromises the body’s ability to produce melatonin.
In addition, consider using bedside table lamps as opposed to track lighting or recessed “cans” in the ceiling. I prefer nonhalogen 45-watt “natural light” bulbs in bedside lamps. If you do not want a low-wattage bulb, get a dimmer cord or a screw-in bulb switch that gives any lamp dimmer capability. (These are called touch dimmers and are available at most hardware stores.)
Here are some general guidelines for bedroom lighting.
You should be able to get up in the middle of the night without having to turn on an overhead light. If you do turn on a light, your brain will think morning has come and will stop producing melatonin. To avoid this, install night-lights in your hallways and bathroom, making sure they are small, ambient lights—not too bright. I have seen some small spotlight types or directional lights that point toward the floor, and these should be avoided.
Like daylight, televisions (and computer screens) emit bright light that to your brain simulates being out in the sunlight, inhibiting this production of melatonin and disrupting your sleep rhythms. For this reason, I recommend turning off the TV in the bedroom. However, many people like to fall asleep to the TV. If you are one of those people, make sure you set your TV sleep timer so the set will turn itself off soon after you fall asleep. That way the light from the TV won’t tell your brain it’s time to wake up.
You might also consider purchasing a TV or computer screen filter, which filters out the light that prevents melatonin from being produced. This product enables you to watch TV or check your e-mail and still be able to fall asleep when you are ready.
Reading at night is a great way to wind down and relax. However, I recommend that people use a book light rather than a bedside table lamp when reading in bed. Choose one that is small, compact, lightweight, and battery operated or rechargeable and features multiple light sources to avoid eye-strain. Here are some widely available options.
Clip-on with flexible neck. These are ideal because you can adjust the light source.
Clip-on with double neck. There are two light sources with these, one for each page of an open book.
Around the neck. This one sits on your chest and has two light sources.
on the ear. This spotlight fits over your ear like a hands-free device for your cell phone.
on the page. One book light is a small piece of Plexiglas that sits on the book page itself. The light source shoots across the entire sheet, causing the whole page to light up. These book lights come in paperback and hardcover sizes, and the light doubles as a bookmark.
For years I have heard designers say that color influences their clients’ moods and emotions. Recently, I reviewed a meta-analysis that concluded that we do indeed have emotional responses to particular colors. These responses are culturally learned associations, suggesting that our choices of colors are influenced by our experiences with these colors and their significance to our cultures and lives. For example, if you want your bedroom to feel open and airy, you will want contrasting colors that make you feel tranquil and calm. If a wooded area seems peaceful to you, consider using two different shades of deep green to create the ambience of a forest.
Color associations to consider when choosing bedroom colors:
Eyeshades and sleep masks (also called eye masks) are healthy components of your overall sleep environment. We know that light decreases the production of melatonin, so the less light you see at night, the better you will sleep. If you live near a streetlight, have a bed partner who is afraid of the dark, or like sleeping with the window open, then an eye-shade or sleep mask can be the perfect solution.
You want it to be made of a material that is durable, washable, breathable, and attractive. Washability is very important because you sweat when you sleep, plus your skin has oils that rub off onto fabrics.
Your sleep mask should have good straps that will hold it in place comfortably throughout the night. Those with single elastic straps are the least expensive, but they also rarely stay in place. Sleep masks with more than one strap tend to have more support and stay put.
Blackout curtains are important if you are light sensitive and cannot sleep with a sleep mask. The three main functions of blackout curtains are:
There are two basic types of blackout curtains.
Here are the features you will want to evaluate when purchasing blackout curtains.
It should come as no surprise that you can still hear external sounds while you are sleeping. Parents awaken to a baby’s cry, or the sound of an intruder may wake you. Perhaps the disruptive sound that’s keeping you awake is your partner’s snoring or the sounds made by your pet at the foot of your bed. When there is a noise in the sleep laboratory, we can observe the effect on the patient’s brain waves, even if the noise does not awaken the patient.
Interestingly, the human ear is not the only anatomical part of the body that perceives sound. Only about 35 percent of what we hear is based on sound waves going into the ear canal. The rest is picked up as vibrations bouncing off the bones surrounding the ear. That is why earplugs are one of the least effective methods blocking noise during sleep. Also, the quieter the bedroom, the more sensitive your hearing becomes. Some of my patients report that when they travel, they find the new environment “too quiet for sleep.” This is why a multifaceted approach to sound and sleep may be needed. Before we begin, here is a list of the most important recommendations for each potential remedy.
There are three types of earplugs used to reduce nighttime noise.
Earplugs do not all fit the same. Try on the earplugs while lying down, because the pressure on the ear from the head and the pillow may cause a significant reduction in comfort. Also, just tilting the head back or to the side causes major anatomical changes in the ear canal, which can cause the plug to loosen. To get a complete seal, you have to wait about 20 seconds for the earplug to expand fully inside the ear canal.
Do choose plugs that are comfortable. If you cannot stand wearing them, you will remove them at night, maybe even while you are asleep. Plugs are noise reduction rated. This number corresponds to the number of decibels that will be blocked. A noise level rating of about 32 decibels is the highest you want. It will block about a third of the noise in the environment but still allow you to hear emergency situations.
Plugs should be thrown away (if foam) or washed (if silicone or flanged) to avoid earwax buildup and uncleanliness.
As I mentioned with respect to earplugs, the quieter the environment is, the more sensitive your hearing becomes, with the result that you might hear things that you would not in a louder environment.
Sound masking is adding a soothing natural or artificial sound to cover other, more distracting sounds. White noise is produced by combining the sounds of all the different frequencies. It’s thought that sound machines improve sleep in the following ways.
Most sound machines have speaker systems, are self-contained units, and produce reasonably good-quality sound. There are a few differentiating features.
White noise only. A basic, no-frills white noise generator is better than a fan or air conditioner and works best for some women.
Mixed sounds. This type of sound machine has options for white noise plus nature sounds or a complex set of layered sounds.
Multifunction. This type includes a sound machine plus an alarm clock and radio. They may not be as effective for sleep, given some of the additional features. See my discussion of alarm clocks on page 156.
Sound quality. Pay attention to the sound quality and speakers (if included). Some machines have multiple speakers that are detachable, and some have built-in tweeters, subwoofers, and all the other things you pay attention to in a nice stereo system. But you do not need to be an audiophile to find a good white noise machine. It is unlikely that top-of-the-line speakers will significantly improve the average person’s ability to fall or stay asleep.
Masking ability. Can the machine mask snoring, road noise, a barking dog?
Types of sounds. Having different types of sounds may be better than the standard white noise. Some machines use nature sounds, including one with upwards of 20 sounds. I even saw one with 120 soundscape possibilities! Some of the options include:
Volume. Can you control the volume? There are now sound machines that will not only produce sound at a constant volume, but also raise and lower the volume depending upon the current environmental sounds (think snoring that changes in volume!).
Portability. Is the machine small enough to take with you on a trip and to fit easily on your nightstand?
Timer. A timer can shut off the machine after a certain length of time, such as 15, 30, 45, or 60 minutes. There are also some with nap timers.
Intelligent machines. These machines have sensors that determine what sounds are audible in the room and then produce an appropriate masking sound.
If your sleep-wake rhythm is aligned correctly and you get up at the same time each day, then you shouldn’t need to use an alarm clock. But most people need them to function and to ensure that they get where they need to go in a timely fashion—or just as a backup in case their internal clocks go on the fritz. When you are looking for an alarm clock, ask yourself these questions.
How do you prefer to be awakened? (No, this is not a trick question!)
Who needs to be awakened by this alarm?
Are there any special considerations to keep in mind for you or your bed partner?
Digital. Digital alarm clocks display the numbers in a variety of colors. Some let you turn the light down or even off. I saw one digital alarm clock with a motion sensor that turns the clock light on when you wave your hand in front of it. Now, that’s pretty cool!
Analog. This is the classic face-with-hands model. Most, if not all, analog clocks have illuminated hands these days.
Wake-up feature options give you the ability to:
Snoring is the number one reason why so many people across the country seek out sleep doctors. They cannot get adequate rest when they’re sleeping next to a freight train. One patient told me that her husband’s snoring was so loud that she made him sleep in the car in the garage just so she could get some peace and quiet. While this was an extreme situation, it is not uncommon to have one partner banished from the couple’s bedroom because of snoring.
Approximately 90 million American adults snore, and of those individuals, 37 million snore on a regular basis.1 Snoring is a problem among all age groups and both genders, but up to a certain age, more men snore than women. After menopause, women are just as likely to snore as men. Chronic snoring is associated with an increased incidence of heart disease and stroke because it leads to high blood pressure. Up to 20 percent of those who snore have sleep apnea.
While you sleep, your respiratory system is hard at work. The muscles at the back of your throat relax while your diaphragm—the large muscle that lies below your lungs and makes them expand and deflate—continues its pumping action. The excessive relaxation of the muscles in the mouth and throat results in a narrowing of the trachea, diminishing airflow. The soft palate and uvula (that fleshy structure that hangs down from your soft palate) at the back of your throat may shake, flop back and forth, or vibrate, causing the annoying noises we call snoring. When the throat is obstructed for even just a few seconds, a temporary cessation of breathing known as apnea happens. When apneas last long enough—they can be up to a couple of minutes long—you may experience a drop in your blood oxygen level. Left untreated, apnea can lead to a host of other serious problems.2
A 2001 survey by the National Sleep Foundation found that more than 1 in 10 married couples are sleeping in separate beds. Because we spend about a third of our married lives in bed sleeping with our partners, it is very important to make sure that your sleep styles are compatible so you can both get a restful night’s sleep. If you are a snorer who’s driven away a sleep partner, here are steps you can take to control your snoring and increase the quality and quantity of your sleep.
Interestingly, a 2001 survey by the Mayo Clinic Sleep Disorders Center revealed that 53 percent of people who slept with their pets claimed the animals disturbed their sleep.3 My professional experience also shows that pet owners who allow pets into their beds have a higher percentage of sleep problems than those who don’t.
In addition to disturbed sleep due to pet-related allergies, pet owners may also lose sleep because animals don’t have the same sleep-wake cycle that we do. (Maybe we are also disturbing our pets’ sleep each night!) Cats can be active in the late-night and early morning hours and thus might disrupt these hours of your sleep. Even a dog in the bed can disrupt the owner with all the scratching, sniffing, snoring, and moving around. A recent study found that some pets may carry disease or other pests, like fleas or bedbugs.
In addition, cats’ claws can catch on bedclothes, ripping them and ruining your investment. If you do let your cat sleep with you, avoid snags by trimming his or her nails regularly or gluing those plastic covers over the claws.
In my clinical experience, having children is a key factor in sleep disturbances for women. I say this because no matter what her age, almost every mom I treat says, “Once I had kids, I never slept the same again.”
Sure, some moms get great sleep! But when speaking honestly, most moms agree that with kids come sleep issues. Here are some tips for helping kids get their sleep—so you can get yours.
Try a Kid Power-Down Hour. For kids, the time before bed can be quite different than it is for adults. In many cases with a working parent, the parent may not get home until later (usually within an hour of the child’s bedtime). This can result in the child’s missing his or her scheduled bedtime. Especially with boys and their fathers, I often see wrestling and physical play before bed. Though fun, this can have the opposite effect of making a child sleepy.
!SLEEP ALERT
Sleep apnea is of growing concern to pediatricians today. Check out the information on sleep apnea (page 34) and see if your child might have the symptoms. Talk to a pediatric sleep specialist for diagnosis and treatment.
In addition, the timing of dinner can be a significant factor in the child’s getting the right amount of sleep at the right time. Serve dinner 2 hours before bedtime. This will allow time for digestion and help avoid stomachaches.
Plan bedtimes according to the following:
BEDTIMES FOR KIDS BASED ON A 7 A.M. WAKE-UP TIME
| AGE | BEDTIME |
| 1 year | 8 p.m. and 2 daytime naps for about 90 min. |
| 1–2 years | 8 p.m. and 2 daytime naps for about 60 min. |
| 2–3 years | 8 p.m. and 1 daytime nap for about 60 min. |
| 3–5 years | 7:30 p.m. |
| 5–8 years | 8 p.m. |
| 8–11 years | 9 p.m. |
| 11–14 years | 9:30 p.m. |
| 14–16 years | 10 p.m. |
| 16+ years | 10:30 p.m. |
Next, use the Kid Power-Down Hour to stack the deck for a good night’s rest.
The key to the entire process is to stick to a regular schedule and keep the activities before bed sleep friendly.
While incredibly simple, a sinus wash using a saline solution is an effective method of reducing congestion. Neti pots have a small, spouted pitcher used to introduce warm water into the sinus cavity, been around for centuries and originally come from the ayurvedic/yoga medical tradition (page 121). You can also use a plastic squirt bottle or even a cupped hand to “snort” the saline solution.
To use a neti pot, fill the base of the pot with 8 ounces of warm (not hot) water and ½ teaspoon of noniodized salt. Then, tilting your head to the side over the sink, pour the solution into one nostril and let it drain out the other while breathing through your mouth. Exhale sharply through your nose to clear mucus from the nostril. Then refill the pot and do the same on the other side. Blow your nose thoroughly to further clear the nasal passages when you’re finished.
At first, pouring saline solution through your nose may feel strange. But you will get used to the feeling of salt water in your nose and possibly a little dripping down the back of your throat. Once the congestion has been reduced, regular saline irrigation three times per week is usually enough to clear out the sinuses.
Smell is one of the least understood of the five senses, yet it is a powerful sense in its own right. When a scent goes into your nose, it crosses the olfactory membrane and stimulates the olfactory nerve. This nerve communicates directly with an area in the brain called the limbic system, where memory, hunger, sexual response, and emotion are evoked. Here are some ways you can harness this powerful sensory response to aid in your quest for better sleep.
While aromatherapy is really more for relaxation than for sleep, the pleasurable scents are still effective. Certain scents are more effective than others, and you do not need to perfume your entire room to get a drowsy effect. You may have experienced a certain fragrance brightening your mood or even relaxing you when you were stressed. For instance, the smells of lavender and spiced apples are both thought to activate alpha wave activity at the back of the brain, which leads to relaxation. Jasmine and lemon increase beta wave activity in the front of the brain, which is associated with alertness.
Lavender in particular has been shown in some studies to help with sleep by increasing the percentage of deep sleep for both men and women.4 Additionally, those who use lavender for sleep report having more vigor (energy) in the morning.5 On the flip side, stay away from peppermint and other minty scents in the evening. These have been shown to have an alerting effect rather than a sedating one.
There are numerous methods for using aromatherapy, from scented drawer liners to elaborate vaporizer machines that release a mist of fragrance by gently heating dried herbs or potpourri. Choose the one that feels most comfortable and relaxing to you.
Massage oil. My favorite vehicle for aromatherapy is massage oil. To the scents’ sedative properties, you add the soothing qualities of the massage itself.
Baths. My second-favorite way to use natural aromatherapy is in bathwater. Taking a warm bath can also help improve sleep by causing an increase in core body temperature, which will then lead to melatonin production when the body cools.
Candles. This is my least-favorite way to apply aromatherapy because fire and sleep do not mix! That said, there are some new candles that go out if they are tipped over and may be a safer alternative.
Plug-ins. These scented devices work well and usually are not fire hazards. However, finding good-quality essential oils to refill these mass-produced devices may be difficult.
Pillow sachet. This method can make the scent more available to the user while not bothering the bed partner. However, some women report that their hair retains the smell in the morning.
Pillow spray. This is an excellent application method, but patients again complain that their hair smells the next day. (Also watch out if you find out overnight that you are allergic to the scent—you’ll need to wash your hair to remove the fragrance.)
Diffuser. This is one of the most popular methods for using aromatherapy. A diffuser is an electric or metal lamp ring with a channel for holding oil that you place on top of a lightbulb to warm.
Essential oils are the purest form of fragrance available and often are found only at specialty stores or natural food stores. They can be quite expensive, but the purity is worth the price. If you make your own pillow spray from pure essential oil, you will save money and get an incredible scent.
One of the aspects we may overlook with respect to our sleep environment is the air we breathe. Air quality and humidity have key effects on our sleep. About 90 percent of the time we spend at home is indoors, so air quality can be an unrecognized sleep stealer. Irritating or toxic substances in the air can increase the risk of upper respiratory infections and allergy attacks—conditions that can keep you awake all night long. So, what contributes to poor air quality?
To keep the air inside your home as irritant free and fresh as possible, try to open your windows at least once a week and get air flowing through the rooms. If the weather or your location makes this difficult, you should investigate buying an air filter to extract potential irritants and pollutants from the air circulating through your home. Change your air filters once a month and get outside as often as you can.
Air filters are designed to remove particulates (dust, pollen, molds, and bacteria) from the air. There are room filters sold as stand-alone units called air purifiers and entire-house filters that are placed inside your heating, ventilation, and air-conditioning unit. When you are considering buying an air filter, you will want to think about several factors.
To select the proper air filter, you need to know the size of the particles you are trying to filter out of your air. Allergens are measured in microns (to give you a point of reference, a human hair is about 70 microns thick). The body’s normal defense (tiny hairs in your nose, sinuses, and windpipe) is designed to filter out particles larger than about 3 to 5 microns, but clearly this does not get them all.
The good news here is that a HEPA filter appears to filter out particles down to about 0.3 microns. The bad news is that if your furnace and HVAC system are not designed for a HEPA filter, the fineness of the filter can put a strain on the system, use more energy, and cause the system to wear out faster. Look at your home owner’s manual or on the side of your HVAC unit to see if the system can handle a HEPA filter. To filter out tobacco smoke, you will need a gas air purifier.
There are many ways that your sleep environment can help you get a better night’s rest. You should now have a good idea of how you can engage your senses of touch, sight, sound, and smell to enhance your sleep experience.
But what about taste? Did you know that the food you eat can have an impact on your sleep (or lack of sleep)? In the next chapter, I will give you information on foods that can calm you down, make you feel drowsy, and allow you to get more sleep so you can lose weight and feel great.