34 “Don’t bring the INTENSITY of life into bed. Watching the news or action-based shows or reading a suspense novel before bed causes tension and gets your heart racing.”
PHOTOGRAPHY BY PHOTOLIBRARY MONSTER IN THE CLOSET: Snuggling up with technology SHINE SOME LIGHT ON IT: How often do you bring your laptop to bed to fi nish up a few last-minute slides for tomorrow’s presentation? Do you fi nd yourself checking your BlackBerry when you get up for a drink of water at 3 a.m.? Are you in the habit of watching the local news right before turning out the lights? If this sounds familiar, technology is interfering with the sanctity of your bedroom. “The bedroom is a sleeping place, an escape,” Plasker says. “Don’t bring the intensity of life into bed. Watching the news or action-based shows or reading a suspense novel before bed causes tension and gets your heart racing. And leave your BlackBerry in another room. Your spam can wait.” MONSTER IN THE CLOSET: Travelling to new time zones SHINE SOME LIGHT ON IT: Whether you’re a casual vacation-only traveller or a card-carrying member of every airline’s frequent fl ier program, jet lag can really challenge your sleep cycle. According to the Canadian Sleep Society, the severity of the symptoms depends on both the direction of fl ight and the number of time zones crossed. Eastbound fl ights may cause diffi culty falling asleep, sleep disturbances in the fi rst half of the night, diffi culty awakening and fatigue in the morning and early afternoon. Westbound fl ights are associated with poor sleep quality in the second half of the night, early morning awakening and fatigue in the late afternoon and evening. To help avoid this, try anticipating the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip. Also, while you are away, try to get outside in the sunlight whenever possible to help regulate your biological clock. MONSTER IN THE CLOSET: Jonesing for java SHINE SOME LIGHT ON IT: More than 63 per cent of Canadians older than 18 drink coffee daily, making coffee the No. 1 beverage choice of adult Canadians, according to the Coffee Association of Canada. But at what cost? While small amounts of caffeine are not usually a concern, <strong>Health</strong> Canada says overconsumption can cause insomnia, headaches, irritability, dehydration and nervousness. Therefore, the agency advises healthy adults to limit total daily caffeine intake to 400 milligrams, or the equivalent of three 250-millilitre cups of coffee. So watch your trips to the coffee pot—and the tea pot, soda machine and candy machine, since caffeine in these items counts toward your daily intake. ZZZ First <strong>St</strong>eps I’m used to not sleeping well. I’ve learned how to function on little sleep. I’ll sleep when I’m dead. If you’ve ever uttered these statements, then you’re ignoring a treatable condition. “It’s important to take action toward getting a better night’s sleep,” says Eric Plasker, a wellness expert and author of The 100 Year Lifestyle. “Most sleep issues can be solved on your own.” He offers the following tips: • Try exercising in the morning, meditating, journaling or getting massages. “These habits are good for you, even if you aren’t having sleeping problems,” Plasker says. “But in 80 per cent of cases, you will sleep better if you’re doing these things.” • Make sure your mattress and pillow are in good shape. “Pillows are especially important,” he says. “They support proper alignment, keep your airway open, relax muscles, reduce pressure on nerves and support the curve of your neck.” • Only choose medication as a last resort. “Drug-free solutions are always best,” Plasker says. “Even over-thecounter medications, such as melatonin, can be addicting.” If you’ve tried the above steps for 30 to 60 days and you aren’t sleeping any better, consult your physician, who may schedule you for a sleep study. Vim & Vigour · WINTER <strong>2010</strong> 35
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