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Creating your sleep environment

Friday, February 18, 2011

1. Noise Control
Creating "white noise" with a fan or air conditioner can block outside disturbances. It can also be very soothing. Heavy curtains, double-pane windows, and rugs are also good ways to block and absorb noice. And when all else fails, there are always earplugs.

2. Go Green!
Keep plants or flowers around your bedroom. They can have a calming effect.

3. Use Blackout Shades
Bright lights can disturb your sleep and wake you up before you are ready. Keep your bedroom dark. Consider light-blocking shades, lined drapes, or even an eye mask.

4. Avoid Bright Clocks
Watching the time pass when you can't fall asleep can cause extra anxiety. You may get frustrated by how long it's taking you to fall asleep or by how little time you have before you have to get up. The extra light doesn't help either.

5. Consider a humidifier/dehumidifier
If your sleep environment is too dry, you'll know it. Awakening with a sore throat, dryness in your nose, or even a nose bleed are signs of too little humidity. On the other hand, if excess humidity is bothering you, you can also get a dehumidifier.

6. What makes a good pillow?
Like a mattress, what makes a good pillow is different for each person. What's important is that is supports the natural curve of your neck. Choose what feels most comfortable to you based on its firmness and thickness. If you're prone to allergies, consider feather pillows - research shows that synthetic pillows generally hold a greater amount of bacteria, which can trigger your allergies.

7. What makes a good mattress?
There isn't much published research on mattresses, so the best advice is to look for one that comfortably supports your shoulders, hips, and lower back. The average life expectancy for a good quality mattress is between 9 and 10 years. After that, it may not provide proper support. When buying a new mattress, spend at least 15 minutes testing each disply mattress out before deciding which one feels the best to you.

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  Member Comments About This Blog Post:

SVELTINGTON 2/18/2011 11:38AM

    I am fortunate to be able to fall asleep anywhere or anytime, wha? ZZZZzzzzzzzz

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Words of Wisdom

Thursday, February 17, 2011


Night rinses what the day has soaped.

It’s not the fault of the post that the blind man can’t see it.

God deliver me from a man of one book.

Old age does not announce itself.

An ounce of patience is worth a pound of brains.


I especially love the first one from the Swiss! That really presents a cool picture in my head!

  Member Comments About This Blog Post:

LILYBELLE8 2/17/2011 7:49PM

    I like these quotes and especially the 'old age' one. What is "old age" anyway?

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TEDYBEAR2838 2/17/2011 7:31PM

    Let's Rock Our World in 2011~!

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LLLAWSON 2/17/2011 3:14PM

    Great!! Love that first one too.

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AZMOMXTWO 2/17/2011 6:43AM

  great quotes

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Wednesday, February 16, 2011

Avoid big meals before bed.
It's best to finish eating at least 2-3 hours before your regular bedtime. If you're hungry, a light snack high in carbohydrates like bread or cereal may actually help you fall asleep.

Avoid caffeine in the evening.
If you must have coffee or tea, try to finish your last cup at least 8 hours before you plan to go to sleep.

Exercise regularly.
Regular physical activity (especially aerobic) can help you fall asleep faster and make your sleep more restful. Be careful not to exercise less than 3 hours before bedtime-it can make getting to sleep more difficult. Late afternoon exercise is ideal. Always be sure to talk to your doctor before beginning or modifying your exercise routine.

Limit your fluids before bed.
Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom. Getting thirsty will cause you to wake up as well. Try to find your happy medium and keep water by the bed to quench your thirst during the night.

Give your pets the boost (from bed).
As cuddly as they can be, your pet may be interfering with your sleep. Instead of sharing your bed, consider providing your dog or cat with a bed in your bedroom. Well-rested pet owners have more energy and love to give to their pets.

Sleeping with neck pain.
Avoid sleeping on your stomach. This position puts stress on your neck. Choose a pillow that supports the natural curve of your neck.

Sleeping with back pain.
A medium-firm mattress might be better for people with back pain than a firm mattress. Use pillows for extra support, being careful not to use a pillow that's too thick, forcing your neck upwards at a severe angle.

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  Member Comments About This Blog Post:

SVELTINGTON 2/16/2011 11:12AM


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TEDYBEAR2838 2/16/2011 10:55AM

    Super good tips. Thanks my SP Friend emoticon


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Activities to get you in the mood...

Tuesday, February 15, 2011

FOR SLEEP! (What were YOU thinking I meant? emoticon

Get up and do something.
Don't lie in bed awake for more than 15 minutes. Get up and do something. Try reading or another calming activity. Go back to bed when you're feeling tired. Don't agonize over falling asleep. The harder you try, the harder it can be to fall asleep.

Start a sleep journal.
Keep track of your sleep patterns: how much you get, how long it takes you to get to sleep, when you wake up, as well as other things in your life that may be affecting your sleep. See if you notice patterns. If you can't figure it out on your own, discuss the patterns with your doctor.

Establish regular sleep hours.
Go to bed and wake up at about the same time each day, even on the weekends. Sticking to a schedule helps regulate your sleep cycle and makes it easier to get up on Monday morning.

Nap wisely.
A nap can be refreshing, but it can also interfere with nighttime sleep. If you nap during the day, keep it short - 15 to 30 minutes - and try not to nap after mid-afternoon.

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“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.”
—HENRY DAVID THOREAU, American philosopher and writer

  Member Comments About This Blog Post:

55WALKER 2/15/2011 5:35PM

    I knew there was a catch to the title but I had to look.

Do you sleep well?

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SVELTINGTON 2/15/2011 8:06AM


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TEDYBEAR2838 2/15/2011 7:32AM

    Good Tips, I try to do them, but don't always succeed.

Happy Tuesday!

Let's Rock 2011 Together!~

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Feel better...Sleep better

Monday, February 14, 2011

Getting 7-8 hours of sleep each night is crucial to overall physical and emotional health. But sometimes getting the sleep you need is more difficult than you'd expect.

How much you sleep can affect how good you feel. Ever get to bed a little later than you should? Who hasn't? If so, you may have noticed that you weren't at the top of your game the next day. The fact is: sleep can have a powerful impact on how you feel during the day-from your emotional state to your brain function.

Maintaining moods. Losing sleep can lead to irritability and changes in mood. Getting enough sleep can help you maintain a more even temperament and deal better with ordinary stress.

Fueling Focus. Ever find it hard to concentrate? Lack of sleep could be the culprit. Getting enough sleep promotes processes such as learning, memory and the ability to focus. Sleep deprivation, on the other hand, can impact time and problem-solving abilities.

Activities to get you in the mood for sleep.

1. Make a "to-do" list. If you find yourself thinking about things you have to remember for the following day, write them down and get them off your mind so you can relax and focus on sleep.

2. Take a candlelit bath. Soaking in hot water before bed is a great way to have some time to yourself every day. Add candles, bubbles and aromatherapy bath salts for even more relaxation. Play some soft, soothing music while you relax in the bathtub. Just make sure to leave enough time before you get into bed so that your body has time to cool down.

3. Listen to music or read a book. A relaxing activity like reading or listening to soothing music can help you unwind from the day and get ready for sleep. Try to do these activities away from bright lights to help separate your sleep time from awake time.

4. Try relaxation techniques. If you're stressed, you may need to try something new to relax and get to sleep. Practicing relaxation techniques is a great way to relax the mind and body before bed. Basic techniques like progressive muscle relaxation, deep breathing and visualization can all help slow your heart rate, breathing rate and reduce tension in our muscles.

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  Member Comments About This Blog Post:

SVELTINGTON 2/14/2011 5:59PM

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DDOORN 2/14/2011 9:14AM

    Always struggling to get my zzz's and not let pc time take away from this!


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