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Sleep Tips with Advil PM and Giveaway

by Nicole on January 15, 2013

I know how important sleep is and do my best to get 7 hours per night.  This is hard because Jamie gets up at 4 am to go to work and I find it hard to go back to sleep after he wakes up and is talking to me, etc.  So we go to bed very early! My internal clock has adjusted well to this and I get a lot of my most important and best work done at 4:30 am now!

Pfizer Consumer Healthcare commissioned a phone study of Americans to find out how many had trouble sleeping, why they could not get any shut eye and what they’d give to get a good night’s sleep. Here are some highlights:

I can’t sleep because….
Aches and pains (back, joints, muscles) – 69%
Family and relationships stressors – 60%
Work/life stressors – 46%
Environmental noises/distractions – 35%
Social life stressors – 29%

What I’d give up for sleep….
Vacation day – 70%
Lifestyle luxury (cable TV)- 62%
A bonus at work – 32%

When I’m tired, I fall behind in chores, am late to work….
I have fallen asleep at work – 28%
I’ve been late to work by more than 15 minutes – 31%
I have performed poorly at work – 50%
I have fallen behind on household chores –74%
I’ve missed important appointments – 38%

That being said, I have no sleep issues.  I fall asleep like a champ and pretty much stay asleep all night – unless one of the dogs is up for some reason.   I don’t follow a lot of these sleep tips myself but I don’t have any caffeine at all and I think that helps with my sleep for sure! I do have a pretty bad sleep habit – I go to bed with the TV on every night.  Jamie has me set the timer so it goes off but when I was single I would wake up in the morning and many times the TV would still be on!

The widely recognized “Sleep Doctor”, Dr. Michael Breus, Ph.D., has provided some of his best sleep tips:
7 Tips for Better Sleep

1) Keep a consistent sleep schedule-there are two systems involved in sleep. One is the drive for sleep and the other is a biological clock that tells your body it is time for sleep. By having a consistent schedule both during the week and on the weekends, your biological clock will continue to function properly and help you avoid your brain thinking it is nighttime, when it really is time to get up.

2) Stop caffeine ingestion by 2 p.m. Most people do not know it, but caffeine can stay in your system up to 8 – 10 hours. Many people can fall asleep after drinking caffeine, but they stay in lighter sleep and wake un-refreshed.

3) Stop alcohol intake 3 hours before bed. Alcohol is the #1 sleep aid in the world, but it is one of the worst. Alcohol can make you feel sleepy, but it too like caffeine, will keep your body in lighter sleep.

4) Stop exercising 4 hours before bed – there are many controversies about this one. If exercise gives you a feeling of calm, exercising up until a few hours before bed can be just fine. But if exercise gives you energy, this can be far too stimulating within 4 hours of bed.

5) Get 15 minutes of sunlight every morning. This simple tip will also help re-set your biological clock every morning and keep that system in sync and running efficiently.

6) Make sure you have the right equipment for sleep: replace your pillow every year, make sure that your body is not telling you it is time for a new mattress (it will tell you!) and keep your alarm clock either across the room or turned around (the only information you need during sleep is your dreams).

7) If you have pain making you uncomfortable, consider a pain reliever plus mild non-habit forming sedative, like Advil PM. 

Enter the Giveaway!

You can win a prize package including 1 (40 count) bottle of Advil PM, a sleep eye mask, and a Dr. Breus pillow! Please enter the giveaway on the widget below.  Email and feed subscribers will need to click over to my actual site to enter.

I received the same prize as the winner.  All opinions remain my own.

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