Tips to Help You Sleep Better Plus Sleep Prize Pack Giveaway!

 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%

(I have more on this one…a few humorous answers)

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%

Here are some of the “Sleep Doctor”, Dr. Michael Breus, Ph.D., best sleep tips.

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. By stopping caffeine by 2 p.m. you can avoid this issue. Notice you can still have a cup or two in the morning.

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. In addition, once metabolized you will wake to urinate. Since it takes the average human about an hour to metabolize each drink, I ask my patients to stop drinking 3 hours before bed, thus allowing for a glass or 2 of wine with dinner. I also suggest adopting my ‘glass for a glass’ technique. Drink one glass of water for every glass of alcohol - this keeps you hydrated and slows you down.

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. If you have mild pain from sitting at a computer all day, a mild injury, or a strain, this pain will not only prevent you from falling asleep, but each time you move the pain could wake you up.

Here is a look at Dr. Breus' recommended sleep pillow:

The SILHOUETTE™ Pillow 

Multi-Positional Support: Patented wave design supports both side and back sleepers

Superior Alignment: Ergonomically contoured to keep your head, neck and shoulders in perfect alignment.

Breathable Sleep Surface: Removable, washable cover provides enhanced airflow for a more refreshing, restful sleep

MSRP: $99.99

Additional Features and Benefits 

Variable Pressure Foam (VPF)

Most open-celled, breathable foam in the marketplace (patented)

Developed with a process that is virtually emissions-free and provides uncompromised product quality and consistency

Allergen and dust mite resistant

Removable, machine washable pillow cover

Cotton/Coolmax® polyester blend

Offers the softness of cotton with the wicking benefits expected of the Coolmax® brand. 

A spacer knit fabric completes the side design, which allows for increased airflow.

Made in the USA

Delivering on the Four Tenets of Sleep

Temperature: The blend of cotton and patented COOLMAX® performance fabric, combined with an innovative ventilating spacer knit fabric, allow for increased airflow and moisture wicking that aids in the dispersal of body heat, helping to maintain a cool, comfortable sleep surface.

Balanced Pressure: The unique combination of materials, firmness, and contoured construction delivers proper support and comfort your body needs for complete relaxation and better quality sleep.

Complete Relaxation:  Every pillow is designed to provide personalized support and the comfort your body needs for complete relaxation and better quality sleep.

Tranquil Sleep:  The design and shape of each pillow promotes proper positioning of your head, neck, which helps alleviate any discomfort, stress and unnecessary movement for a more tranquil sleep.

This is a wicked pillow.  I love it, and my husband has already threatened to take it from me. I go to bed first, so he is never going to get it.................

 Pfizer Consumer Healthcare would like to give a prize package to one of my readers. 

 The prize package will contain:

1 (40 count) bottle of Advil PM

Dr. Breus’ pillow 

Sleep Eye Mask

Here's how to win-

Tell me which of the seven tips to sleep better that you are going to try.

Extra entries for: 

Like me on facebook and leave a comment saying that you do.

Follow me on twitter and leave me a comment saying that you do. 

Please leave separate comments, and direct all other comments or questions to my email.

  Contest will end on Sunday December 2nd at 8pm.

I received the same prize package as my winner.  I was not compensated in any other way.  

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