Insomnia 101

Most common sleep complaint: INSOMNIA  You have trouble falling asleep / staying asleep. The causes, symptoms and severity of insomnia vary from person to person.

Insomnia involves both a sleep disturbance and daytime symptoms. Affecting numerous facets of your life, studies show that insomnia negatively impacts work performance, impairs decision-making and can damage relationships. It is very common for people with insomnia to report a worse overall quality of life.

Anyone can have the off-night of poor sleep. BUT= As many as 30 to 35 percent of adults complain of insomnia. More common with older adults, women, people under stress and people with certain medical and mental health problems such as depression.

There are two types of insomnia based on the regularity and duration of the sleep disturbance and daytime symptoms:

Short-term insomnia: This type of brief insomnia lasts for up to three months. It occurs in 15 to 20 percent of people. Treatable with stress reduction and non-prescription remedies.

Chronic insomnia: This type of insomnia occurs at least three times per week and lasts for at least three months. About 10 percent of people have chronic insomnia. This type must not be ignored. A board certified sleep medicine physician diagnoses chronic insomnia. The sleep team at an accredited sleep center can provide ongoing care.

Make Your EQ a VIP

Quick Quiz:

(Q) Insufficient Sleep adversely affects your mood: yes / no(A: YES)

(Q) Insufficient Sleep adversely affects your cognition: yes / no (A:YES)

(Q) Insufficient Sleep adversely affects your EQ: yes / no(huhh??)

EQ is a person’s ability to be empathetic with others, to identify and have control over ones’ own emotions, to use emotions to facilitate thinking, and to understand the meaning of emotions.

In our work and career, EQ is the measurement of how well we understand ourselves and other people, giving us the edge on creating cooperation, on solving problems, on being more successful as leaders.

Insufficient Sleep directly and significantly downgrades your capacity to be at your best with interpersonal functioning, stress management, behavioral coping, and your logic/reasoning process. Being at our best requires discipline, motivation, awareness, communication, and change & conflict management. Sleep is the opportunity we have to recharge and renew.

Success in life and career comes from IQ and EQ, with IQ being 10-20% of what makes each of great and EQ is all the rest! Therefore, just as we do with our choices for diet, exercise, clothing, etc make the choice for optimal Sleep!

Women's Sleep Health - Your Sleep Hygiene

Women’s Sleep Health – Part One – Sleep Hygiene
Sleep hygiene is a variety of habits, routines and practices that directly impact and promote better sleep quality and more vitality.
Good sleep hygiene practices include:
•    Going to bed within +/-20 minutes of chosen hour to allow 7-8 hours of actual time asleep.
•    Limit daytime naps to 30 minutes or less. While these erase sleep debt and increase energy and alertness, more than 30 minutes often impacts the end-of-day sleep cycle.
•    Stop the stimulation! No caffeine or extended screen time 2 hours prior.
•    Get exposure to daylight and evening light. Our melatonin production begins with daylight exposure and is assisted by the natural changes after sundown.
•    Max the Relax: quiet music, books, warm shower, yoga or stretching, and let the stress issues go for a while.
•    Get a great mattress and pillow that you love: if your comfort is all about what the Princess likes, then great sleep is yours!
Don’t waste another night without wonderful sleep – you deserve it!                  stacy@designsleep.com

Yoga for Sleep Hygeine

This simple yoga inspired exercise can be especially helpful on nights you need to de-stress and get to sleep Sooner Not Later.

The room should be sleep-ready with lights off. Begin by sitting cross-legged on your bed. Close your eyes and focus on your breathing. Let go of all activities of the day or worries for tomorrow. Breathe in and out and meditate for a few minutes to begin.

Place your right hand on your left knee then straighten your spine as you inhale. Then exhale while turning your torso to the left. While holding this position, take several deep breaths. When ready, exhale and return to the starting position. Switch hands/knees and repeat.

Bend forward at the hips then stretch your hands forward. Hold the pose while breathing deeply. Next stretch your legs while in the sitting position. Breathe deeply.

In slow movements, lie on your back. Draw one knee to your chest then hug your leg to your chest while taking several deep breaths.  Switch legs and repeat.

Let all your muscles relax. Go To Sleep.

Don't Take a Road Nap

Don’t Be Another Statistic Summer is a busy driving time – more cars are on the road. Car crashes are recognized as one of the leading causes of death in the United States. Estimates from the AAA Foundation for Traffic Safety say that from 21-30% of crashes resulting in fatalities are due to drivers impaired by drowsiness. That’s likely a higher percentage than commonly assumed. It is a percentage that we can actively do something about. Take care of yourself by getting rest and proper sleep. Avoid driving long distances when not properly rested and prepared. Encourage your family and friends to do the same. Sleeping well saves lives. Stacy Arnett is the sleep adviser of Design Sleep. Visit www.designsleep.com or call 937.767.7567.

 

Hot All Night (but not in a good way??)

When exercising, breaking a sweat is a good thing. During the night, while trying to sleep, it’s the last thing you want. Blankets on/off, ceiling fan faster, trying to get back to your dreams before you are too awake and sleep deprived (again!) Temperature control is essential to deep, uninterrupted, refreshing sleep. Without using the extra resources by having the air conditioning at full blast, how do you really get a cool mattress? Most mattresses, despite their claims of “sleeping cooler” are fabricated from decidedly uncool materials: synthetic fabrics and fiber fills, polyurethane foam, and memory foam. The problem with these materials is that they don’t do a very good job of breathing—allowing air to circulate and moisture to evaporate—and that impacts sleep temperature. Without air flow, our body temperature escalates and the perspiration designed to cool us off via evaporation gets trapped. The result is not just sleeping hot: it’s sleeping hot and sweaty. That combination- heat+humidity -will create sleep disturbances and an elevated heart rate. 

not exactly Slumbersville is it?

not exactly Slumbersville is it?

The solution is simple: Natural Materials Breathe. A mattress made of organic, stretch-knit cotton, compressed wool fibers, and 100% plant based natural latex foam offers breathable materials and fibers that can transport moisture efficiently, allow significantly greater air flow, and regulate sleeping temperature. By being specific with the quality and chemical safety of the materials, your mattress will be naturally more comfortable, more hygienic, and more in tune with your body.

it could be more like This!!!  

it could be more like This!!!

 

You Know This: You want to be comfortable. You Know This: Your body heals while you sleep. You Know This: Sleep is essential for feeling your best. You Know This: You are worth it. Match the materials of your mattress to the values of your lifestyle. 

For more information visit www.designsleep.com or call 937 767 7567

Good Sleep = Better Health

“Sleep is that golden chain that ties health and our bodies together.” Thomas Dekker

Sleep loss hurts your health. When we lose sleep, we alter the balance and strength of our neuro and immune systems. Leptin (hormone signaling satiety) levels drop and ghrelin (hormone signaling hunger) levels increase. Cardiovascular disease, hypertension, and diabetes are strongly associated with chronic sleep deficit.  The further you investigate the relationship of sleep and health, the clearer its importance becomes. We live longer, resist illness better, and have higher mental & physical performance with quality sleep. Health care experts say the optimal amount of sleep is 7 to 9 hours, yet the national average is 6.1 hours.  Are you one of the millions of people who sleep less than 7 hours per night?

Sleep is how we refresh our mind, body, and soul. It has no substitute; it is essential. Feeling better by improving sleep is simple. Practice good sleep hygiene, keep stress in balance, and choose a mattress with foundation that is chemically safe and ergonomically superior. The best way to invest in a better mattress is with a sleep specialist rather than a box store salesperson or worse yet online. Trust is better established in person. Your needs and values must come first. Your health is worth the time and investment. Your body heals while you sleep.  Match the materials of your mattress to the values of your lifestyle.

Info @ www.designsleep.com or call 937 767 7567

Morning Back PAIN !!! aka twist & shout - by stacy arnett

human knotted rope.jpg

Cuz We're Livin in the USA...

80% of Americans deal with back problems at some point. More than 30% of all people over the age of 18 are hit with lower back pain on regular basis.                                                    Look here: http://www.thegoodbody.com/back-pain-statistics/

Your Mattress is Laughing at You 

Ever see your face when you wake up? Those mornings when you have to crawl to the coffee maker? It's no fun for you, so why are you suffering?

DON'T BE A STIFF

Managing back pain each day takes too much out of you. Your work is affected. You aren't happy. Pain relievers help, but not enough. Stretching brings relief, just until tomorrow morning. Then it starts all over.

It's Time to Do Something. Even milder back pain interrupts sleep which means simultaneously your immune system and healing response are compromised. A better, more supportive mattress with an ergonomically designed foundation will dramatically improve the chances that you wake up like this: 

Search the web. Read the reviews. Call around. Find out why we care about sleep on a personal level. You don't need the back pain and we'd love to help. Design Sleep - Refresh Life    info@designsleep.com  937 767 7567

Search the web. Read the reviews. Call around. Find out why we care about sleep on a personal level. You don't need the back pain and we'd love to help.

Design Sleep - Refresh Life    info@designsleep.com  937 767 7567