Sleep Tight .. Sleep Right

Tips for getting a good night's sleep

Getting a good night's sleep is important. According to information published by the National Sleep Foundation getting less than seven hours of sleep a night for seven consecutive nights can significantly impair alertness and motor performance. And a growing body of medical evidence links inadequate sleep with anger, anxiety, sadness, and daytime memory loss.

University of Pennsylvania researchers found that when study subjects were allowed to sleep only 4.5 hours a night for one week, they reported feeling more stressed, angry, sad, and mentally exhausted, with overall scores for mood and vigor declining steadily during the test period.

Noise levels (too high or too low), a room that is too warm or too cold and/or has too much light, and a noisy or restless bed partner are a few of the environmental factors that can influence the length and quality of our sleep.

Another factor is the sleeping surface itself: A mattress and pillows with the proper body support are essential to a good sleeping environment.

It's also important, particularly for those who suffer from allergies and asthma, that the sleeping surface be clean and dust-free according to The Soap and Detergent Association. Sheets should be changed at least weekly. Other bed linens, including mattress pads, blankets and comforters, should be washed at least four times a year. And don't overlook the pillows! They, too, should be washed frequently.

Check the pillow's label for care instructions. If the label is missing, try these general instructions. Wash the pillow on the gentle cycle, and then run it through the rinse cycle two or three times to remove all traces of detergent. After rinsing, run it through the washer's spin dry cycle at least twice to remove as much moisture as possible. Machine dry. Make sure the pillow is dry all the way through; several cycles may be required.

photo courtesy of creative commons attributes at flickr.com