Secret Sleep Wreckers
As we know, we've been talking about Priceline's "I Feel Beautiful Campaign" all this month and as part of their research they found the majority of women found that getting more or better sleep helps that feeling.
So we thought we'd take a look at some of those "secret sleep stealers" that are taking away some of our serious snooze time without us even realising it.
Felicity Harley, Editor of Women's Health Magazine, is tells us all about it.
Acid reflux is a sign that we might have a serious sleep problem
You know that "morning mouth" that you can sometimes get when you wake up? It's actually acid reflux and it can cause your body to partially awaken from sleep, by the time you've woken up - your body has finished digesting so you don't have any heartburn symptoms but still feel tired.
What can we do about it?
Don't eat two hours before bed
Avoid acid-causing foods
Don't drink after dinner
Don't take painkillers before bed
Try chewing gum before bed
Sleep on your left side
Elevate head if sleeping on back
Take an antacid
Limb movement disorder, or "restless leg syndrome"
This is characterised by involuntary jerking, kicking or twitching - can also be pain or numbness, doctors don't know what causes it but the chances of getting it generally goes up with age - when you jerk, it partially raises you from that deep REM sleep that you need to be fully rested.
What you can do about it
Exercise and Stretching
Diet high in iron and B vitamins
Sleep medications
Needing to get up to go to the toilet in the middle of the night
Not really. Our bodies have a natural process that concentrates urine while we sleep so we can get up to 6 to 8 hrs sleep without waking - but as we get older, we become less able to hold fluids for long periods because of a decline in anti-diuretic hormones. Of course, the more we have to get up to go, the less sleep we're actually having.
What helps when nature's calling at night?
Avoid drinking 3 hours before bed
Lower coffee and tea consumption
Avoid alcohol
Use bathroom last thing before bed
Get medical checks
Grinding our teeth or clenching our jaw at night
This certainly affects our sleep. Many people don't know this is happening until their partner hears their grinding or a dentist notices wear on their teeth - the exact cause is unknown but scientists are looking at stress, smoking, caffeine and alcohol as contributors. Because it involves tensing your jaw muscles it interferes with the relaxation necessary for deep sleep.
What you can do to stop that?
Professional advice as first step
Get a dental check up
Give up chewing gum
Botox injections
Having a glass or two of alcohol at night
It is common enough to drink until we feel drowsy, fall asleep and sleep heavily - but you can wake a few hours later, toss and turn and not be able to get back to sleep - that's a sign of what's called "alcohol rebound" - it can be by an increase in glutamine levels in your body, which is a stimulant - your body's trying to make up for their loss from drinking, or it can also be from the dehydrating effect from alcohol.
How do we avoid this "alcohol rebound" problem?
Drink in Moderation
Don't drink 2 hours before bed
Drink water with alcohol>>
Snoring can be a big sleep stealer
Obstructive sleep apnea occurs when breathing is obstructed between breaths under ten seconds - the throat is closing and cutting off airflow, preventing you from getting enough oxygen - and wakes you up either fully or partially, causing fitful sleep. Some people can have this and not even be snoring.
What should we do about breathing problems at night?
Try snore-stopping nose strips
Try different sleep positions
Lose weight
Medical checks
For more information on workshops and events happening all around the country as part of Priceline's "I Feel Beautiful Campaign" visit www.priceline.com.au/beauty/i-feel-beautiful
