List
AGuide to Getting Your Zzz’ s
If there were a way to pay for extra sleep, we would probably do it. But like other aspects of a healthy lifestyle – eating right, staying fit – the key to agood night’ s sleep is maintaining the right habits. Now that we’ respringing forwardwith daylight-savingtime, we asked DR. ALANKLUKOWICZ, aMountainside Hospital-affiliatedpulmonologist withasubspecialty in sleep medicine, how to optimize our sleep routines.
2
EIGHT TIPS FOR GETTING A GOOD NIGHT’ S SLEEP
1
CLOCK FORWARD, BEDTIME BACK
During daylight-saving time, the clock jumps ahead one hour, and you need to adjust your circadian clock. For a few days, go to bed 15 minutes to a half-hour earlier at night than youusually would, and getupahalf-hour beforenormal in the morning. Getting into the bright sunshine earlier helpsreset your biological clock.
CONTROL THE CLIMATE
When the heat kicksin, make surethe air in your bedroom is a little moist; mucous membranes tend to dry out, especially when the mouth is open. Cooler temperatures alsopromotebettersleep.
3
LOOK AWAY FROM THE SCREEN
Try not to look at an illuminated screen after 10 pm. The bright light from computers, handheld devices and TVs offset circadian rhythms.
4
NEITHER HUNGRY NOR FULL
Having a small snack in mid-evening prevents hunger, which keeps you awake, and fullness, which can cause acid reflux and heartburn.
5
EXERCISE EARLY
Physical activity wakes the body up, so try to stop exercising up to three hours before going to bed.
6
WELL-POSITIONED
Sleepingonyour side is conducivetoa good night’ ssleep. Even if you don’ t suffer from sleep apnea, you can have an obstruction lying on your back.
7ALLERGY ALERT
If you suffer from spring allergies, get anasal spray or anti-allergy pills
8
to avoid apersistent nasal drip. STIFLE THE STIMULATION
People sleep better in a dark room with no music or noise. Avoid reading in bed, too. As the saying goes, your bed is only good fortwo things, and one is sleep.
KLUKOWICZ: COURTESY OFCHIARA MARABABOL; OTHERS: STHINKSTOCK
16 SPRING 2017 MONTCLAIR MAGAZINE