Sleep America - Where America goes to Sleep!

Debbie’s Recipe for a Good Night’s Sleep…

After a full days work, you need rest. And that is what Debbie calls for in her recipe for a good nights sleep. That includes but is not limited to the following:

Eight hours of sleep or get an adequate amount of sleep each night. Identify the amount of sleep needed to be fully alert all day, and get that amount every night.
Establish a regular sleep schedule. This involves going to bed at the same time every night, and waking up at the same time every morning, including weekends, without an alarm clock.
Get continuous sleep. For sleep to be rejuvenating, it needs to be the required amount in one continuous block of time.
4. Make up for lost sleep. One should pay back their sleep debt in a timely fashion by making up for any lost sleep as soon as possible.

Sleep Facts

The fact that more than 100 million Americans are classified as chronically sleep deprived can be attributed to continually changing lifestyles where increased work, family and financial pressures correspondingly cause higher incidents of sleep disorders. In fact, the Economic Policy Institute reports that Americans have added approximately 158 hours, nearly an extra month, to their annual work/commute time since 1969 and paid time off fell roughly 15 percent in the 1980s. Sleep deprivation is quickly becoming an epidemic in America, affecting more than half of the population.

As a result of the increased pressures and changing lifestyles, sleep is being valued less and less and people are making costly mental errors. Operating on a lack of sleep impedes nearly every aspect of a person's life and may lead to a loss of lives, lost income, accidents and family dysfunction. The effects on quality of life for millions of Americans and families are incalculable.

The impact of this reality is that a substantial number of Americans are functionally handicapped by sleep deprivation on any given day. Most consider the impaired judgement that accompanies sleepiness to be a normal and unavoidable part of everyday life. Most do not recognize the correlation between functioning at an alert level and sleeping habits. Even more surprising is the lack of recognition that sleep-related problems receive as a public health issue. Being a society obsessed with healthy living, where eating right and exercising regularly are looked upon with high regard, ignoring daily sleep requirements establishes a sleep deficit that spills over into the execution of daily functions. Recognizing that sleep is an essential biological need, not a luxury, will significantly impact any individual hoping to achieve a healthy lifestyle.

Sleep America understands that healthy sleep leads to healthier living. Operating on the premise that carefully selecting a mattress rather than settling for one that is available and by providing convenient, accessible locations, Sleep America's customers are guaranteed to find themselves comfortable with their purchase and better rested.

Traveling and Sleep

Whether you travel for business or pleasure, nearly everyone has suffered from "jet lag" at sometime. Previously considered "just a state of mind", studies now show that the condition actually exists and is the result on an imbalance of our body's natural time clock. Ideally, our bodies work on a 24-hour cycle called circadian rhythms. All of these rhythms are measure by the rise and fall of body temperature, certain hormones and other conditions. All of these are influenced by our exposure to sunlight; in turn helping our bodies know when to wake and when to sleep. When we pass through time zones, our circadian rhythms are slow to adjust and remain with the original schedule for several days.

There are some simple strategies that you can use to minimize the side effects of jet lag:

Select a flight that allows an early evening arrival and stay up until 10 p.m. local time.
Anticipate the time change before your trip by adjusting your sleep schedule for a few days prior. Adjust your wake time to earlier for an eastward trip and later for a westward trip.
Change your watch to the new time zone as soon as you board the plane.
Try to get outside in the sunlight whenever possible. This will help activate your internal time clock.
Avoid caffeine or alcohol three to four hours before bedtime.
Avoid a heavy meal upon arrival.
Bring earplugs and an eye mask to help reduce noise and block out any unwanted light while sleeping.

Don't let jet lag ruin your next vacation or business trip. With a little planning and following these simple tips you should be able to cross those time zones with ease.

Drowsy Driving Dangers

Sleeping and driving do not mix! As obvious as that may seem, many people continue to get behind the wheel of a car when they are dangerously sleepy. Sleepiness will slow your reaction time, decrease awareness and impair your judgment - just like alcohol or drugs. Driving while sleepy can be as fatal as driving while drunk!

Are you a drowsy driver? Here are some danger signs:

Your eyes go closed or get out of focus by themselves.
It is very difficult to keep your head up.
You cannot stop yawning.
Your thoughts are wondering and disconnected.
You don't remember driving the last few miles.
You keep jerking the car back into your lane.
You have drifted off the road and narrowly missed hitting something.

If you experience any of these symptoms, you are too tired to be driving. Pull off the road and take a nap. Many fatigue-related collisions occur between 1:00 - 4:00 p.m. That's when people experience that "afternoon lull" following lunch. Night time is still the most risky for driving. We are naturally "programmed" to sleep during those dark hours, with the most dangerous times being 2:00 - 6 a.m.

Don't kid yourself into believing that you know when you are going to fall asleep. Sleep is an involuntary response by the body and most people don't realize it is happening to them. A cup of coffee or a soda with caffeine may help you feel more alert, but the effects only last a short time. You need to pull over and get some sleep.

Minimize the effects of drowsy driving by getting behind the wheel when you are well rested. Know the times that you feel most awake and plan to drive during those hours. Avoid driving during the "dark" hours and schedule a break about every 100 miles or every 2 hours.

Remember, you wouldn't get behind the wheel and drive when if you had been drinking, so don't get behind the wheel when you are drowsy either.

Sleep Solutions for Shift Work

Are you part of the over 22 million Americans that don't work a "nine to five" business day? Shift workers have very unique sleep needs, especially those whose shifts fall during the night (11 p.m. - 7 a.m.) These folks are fighting their natural "wake-sleep" pattern. Night workers on average sleep less than daytime workers and their sleep is less restful. This chronic lack of sleep can harm a person's health, on-the-job safety, task performance, memory and mood. Sleep deprivation in employees results in mistakes and reduced productivity costing U.S. businesses $18 billion each year!

What sleep strategies can you use to reduce your sleep debt? Making sleep your priority is the first step! Here are some additional suggestions from the National Sleep Foundation:

Lower your bedroom temperature - a cool environment improves sleep.
Darken the room with curtains and shades.
Wear eyeshades for sleeping.
Unplug the telephone or turn off the ringer to reduce disruptions.
Avoid caffeine less than five hours before bedtime.
Eat a light snack before bedtime - don't go to bed too hungry or too full.
Complete any physical exercise at least three hours prior to bedtime.
Don't "activate" your brain by balancing a checkbook, reading a thriller or doing other stressful activities.
Keep a regular sleep schedule - even on your days off.

If you have tried some of these tips and your efforts to get enough sleep are not successful, it may be time to seek professional help. If problems persist, talk to your doctor.

Improving the quality of your sleep can add dramatic benefits to your life and health - we think you deserve that!

Smart Sleep Tips for Teens

60% of children under the age of 18 complain of being tired during the school day, with 15% falling asleep during classes (1999 National Sleep Foundation). To combat this, the average teenager needs about 9 hours of sleep a night to function at their "peak potential", some may even require more. So take comfort, your teenager isn't just sleeping till noon to make you crazy. There is a tremendous amount of growing going on during these years - their bodies need time to rest and repair. Here are some tips for helping your teen get a better night's sleep:

Realize that sleep is "brain food" and even mild sleepiness can hurt your teen's performance.
Set a regular bedtime and "waketime" schedule - maintain it on weekends too.
Avoid coffee and colas with caffeine after lunch. Caffeine is a stimulant and disrupts sleep.
Take time to "chill out". Allow yourself time to relax before bedtime. This means no television, computer games or heavy studying. All of these stimulate the brain too much.
Say no to all-nighters! Not sleeping only drains your brainpower. The best preparation for a test is getting a good night's sleep.