January 2008
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Mattresses: Healthwise, sweet dreams Too little sleep is more than a nuisance; it's a health threat. Not getting enough sleep can increase the risk of illness, auto accidents, and even death. A growing body of research suggests that a lack of sleep also contributes to weight gain, most likely by altering the body's levels of sugar- and appetite-regulating hormones. Even a half-hour of lost sleep is enough to blunt your problem-solving and verbal skills, reaction time, and stamina (though you can generally repay that debt by sleeping a little extra the next night or over the weekend).If you have trouble sleeping, don't immediately blame your mattress: Medical experts we interviewed say there have been no well-controlled studies to indicate the best firmness overall. Altering your bedtime habits may be enough to help you get your zzzs. If you suffer from insomnia, try the following “sleep hygiene” measures, recommended by the National Center on Sleep Disorders Research, American Academy of Sleep Medicine, and individual sleep-medicine experts we consulted: Use your bed only for sleeping or sex. Keep the bedroom cool, dark, and quiet. Don't watch TV from bed. If you're tempted, remove the tube from the bedroom. Don't nap. Instead, try climbing into bed a half-hour earlier. It's better to get all your sleep at once. Exercise. It's conducive to getting a good night's sleep. Just don't exercise several hours before bedtime. Set your body clock. Try to go to bed and wake up at about the same times every day. Get exposure to natural outdoor light during the day. Limit liquids. Avoid drinking caffeinated beverages for at least six hours before bedtime, alcohol for at least three hours before, and other beverages for an hour before. Caffeine and alcohol stimulate urination and interfere with deep sleep. Avoid late meals. They can make you uncomfortable when you lie down, and encourage acid reflux. Use “white noise.” The sound of a white noise generator, fan or other appliance can drown out disturbances. Relax. Tense your muscles, then slacken them; take deep breaths; or visualize a pleasant scene. Don't force it. If you don't doze off after about 30 minutes, go into another room and do something quiet until you feel drowsy. If you've tried the steps above without success and your doctor has ruled out sleep apnea--nighttime breathing lapses that deprive the heart and brain of oxygen--consider a sleep center. To find an accredited center near you, visit the American Academy of Sleep Medicine's referral service at www.aasmnet.org (click on the “Find a Sleep Center” tab at top). Treatments include biofeedback and “sleep training” courses to help participants change their sleep behavior. If you need medication, note that two newer drugs, zaleplon (Sonata) and zolpidem (Ambien), are less likely than some others to leave you groggy the next day or cause physical dependency, although they can be psychologically addicting. Like their older counterparts, they generally shouldn't be taken for more than two weeks, and only after ruling out other problems and treatments. Although some studies suggest that the hormone melatonin and the herb valerian may help initiate slumber, those supplements are largely unregulated, and there is no guarantee of purity or potency. A large review of the evidence on melatonin, sponsored by the U.S. government and released in December 2004, found that the hormone offered little sleep benefit in most cases. |
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