Dr Oz: Sleepless Nights
Are you one of the millions of Americans who complain about trouble sleeping? Dr Michael Breus is a sleep expert who talked with Dr Oz about how to conquer some common sleep issues. Find out his 3 steps to better sleep and how you can avoid interrupting your sleep cycles.
Dr Oz: Sleep Quality Vs Quantity
Do you wake up feeling exhausted? That raises the question about whether it’s more important to get a lot of sleep, or get really good sleep. It’s a balance, of course. We sleep in cycles, and completing the cycle is the key to waking up feeling rested. That’s why a nap can actually hurt your sleep or make you feel worse when you wake up.
The typical sleep cycle lasts about 90 minutes, so if you’re planning your sleep schedule, it should be in increments of 90 minutes to ensure that you complete the final cycle. The deepest sleep of the night comes around the fourth cycle.
Doctor Oz: Caffeine & Alcohol Break Sleep Cycles
You could be sabotaging your own sleep cycles without realizing it. See if one of your evening habits could be to blame for your disrupted, restless night.
Caffeine in the body works for eight to 10 hours after that last drink, so you could have trouble sleeping if you’re drinking caffeine late in the day. Avoid it in the late afternoon if you think it’s having an effect on your sleep. (Dr Oz said you can try energy drinks instead, depending on your schedule.)
Alcohol can also ruin your rest at night. It will wake you up to go to the bathroom, and it dehydrates you as well, which is why you end up with a hangover the next day.
Dr Oz: TV & Pets in the Bedroom
Lights such as the TV are OK in the bedroom, according to Dr Breus. He doesn’t mind if you fall asleep watching TV. But try using the sleep timer, because that way you won’t be awakened in the night by the light and sound later on.
Pets can sleep in the bed too, according to sleep expert Michael Breus. But make sure they have their own space in the bedroom so they aren’t disturbing you at night. Dr Oz said he keeps his pets out of the bedroom at night. (My dogs have their own beds on the floor, because they are bed hogs.)
You should also pay attention to the room temperature when you sleep. Getting too hot or cold can wake you from a deep sleep because you’re uncomfortable, which can make it hard to get back to sleep again.
Dr Oz: 3 Steps to Better Sleep
If you think you need help getting into a better mindset for sleep, check out these suggestions.
- Go to bed at the same time each night. That teaches your body to want rest on a routine schedule.
- Skip the caffeine after 2 p.m. This will ensure that you process it out of your system before you’re ready to hit the sack.
- Eliminate alcohol three hours before sleep. Red wine at dinner is fine, but drinking it before bed could throw your sleep cycles out of whack.
Let me know if you have success with any of his sleep suggestions. I swear by the Acoustic Sleepphones. I saw them on The Doctors Sleep Reviews segment; they help me drift off to sleep peacefully most nights, without the light from the TV. Share your best sleep success stories in the comments.