Better Sleep for All of Us
I read a story in yesterday’s New York Times that suggested night owls, rather than larks, might be the world’s unsung geniuses. As the traditional 9-5 work day is changing to allow for flexible schedules, those of us who like to work late can now shrug off the label of “slug” that we so often have had to contend with.
As a confirmed night owl, I was relieved. No, make that ecstatic. I am happiest going to bed after 1 am and getting up after 9. It takes me a long time to wind down at night, and when I’m forced to get up early I am sleep-deprived and grouchy. I’ve joined a morning walking group to get out more. It turns out that my fellow exercisers are all larks who think that 8 am is the perfect time for a hike around the park. They don’t realize how wrong they are.
According to the Better Sleep Council (thanks, Council, for looking out for us) “sleeping on your side helps clear toxic waste from your brain!” No, that was not the quote I was looking for. But I’m definitely tucking that info away for later use.
What sleep experts do suggest is that we follow a few steps that can lead to better sleep, which leads to healthier, happier days. For both larks and owls.
1. Go to sleep at the same time each night and get up at the same time every morning. Even on weekends.
2. Create a regular routine to follow that will get you in the mood for sleep.
3. Keep your bedroom cool.
4. Banish screens from the bedroom.
5. Try aromatherapy to relax you before bed
6. Make sure your bedroom is quiet and dark.
7. Make sure you have a supportive mattress and pillow. Most mattresses maintain their support for five to 10 years. If your mattress is older, replace it.
A few tips for selecting the right mattress:
a. Look at thickness, weight and durability. Keep in mind that a thicker, heavier bed will be more difficult to rotate.
b. Consider an adjustable bed, especially if you have back issues.
c. At the store, lie down in comfortable clothing. Try different positions, and concentrate on how the mattress feels as you move around.
And when hosting overnight guests, you can help them sleep better by following similar guidelines:
1. Make sure that your guest bed or sleeper sofa has a supportive mattress and pillow.
2. Create a comfortable environment for your guests.
3. Keep the guest room cool and quiet.
And don’t worry if you or your guests are night owls. We know we are the smarter ones.
Good information to know about us night owls. I am aware of the sleeping on the left side thing improving digestion but glad to know it helps our brain too. What tips can you suggest on how to pick a supportive pillow? Someone in my family likes sleeping on a flimsy foam surface… Sweet dreams.
Hi Terris! Thanks for your question. How to pick the best pillow? That’s one of our favorite family topics. And we all here sleep with different pillows. There are so many qualities to consider: filling (down, feather, memory foam, latex, cotton), size, shape, firmness. Just as with choosing a mattress, if you can spend some time at the bedding store to try out a variety of pillows, you can probably find your ideal pillow. They don’t last forever, so make sure you replace any worn or stained pillow with a new one every few years. Happy sleeping!