Here’s eye-opening news: According to the Centers for Disease Control and Prevention (CDC), one out of every three Americans isn’t getting enough sleep—with one in five sleeping less than six hours most nights. And that, the CDC says, is a public health problem, adding that sleep insufficiency is linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors.
Many people who want to save themselves are resolving to get adequate rest in the year ahead. If you or someone you care about is among them, these seven suggestions from Dr. Bob Arnot, award-winning broadcast journalist and author can help:
Stick to a sleep schedule of the same bedtime and wake-up time, even on the weekends. This helps regulate your body clock so you fall asleep and stay asleep.
Practice a relaxing bed- time ritual, away from bright lights and busy screens, to separate sleep time from activities that can cause excitement, stress or anxiety.
Avoid naps, especially in the afternoon.
Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity.
Evaluate your room. It should be cool—between 60 and 67 degrees—and free from light and noise. Consider blackout curtains, eye-shades, earplugs, “white noise” machines, humidifiers, fans and other devices.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive and less than 10 years old. Consider non-allergenic pillows.
Don’t put up with pain. Those mid-level aches that can distract you from your daily activities tend to loom larger when you lie down for the night, and major pains become more annoying still. Fortunately, you can turn to an FDA-approved OTC patch that provides eight to 12 hours of pain relief.
A welcome alternative for people who prefer to avoid taking pills, the active ingredients in SALONPAS are absorbed through the skin so they go directly to the pain site and you get fast, long-lasting relief that won’t upset your digestion. Topical analgesic pain relief—as found in patches and gels—is considered safer that tablets.
You simply smooth the patch over the area where you want relief and it’ll stick there, soothing your pain away. There’s no need to worry about incorrect dosing or side effects and they come in a variety of forms and sizes, so regardless of where your pain is, you can find one to fit.
The No. 1 brand of patches in the world, Salonpas is available online and at major national drug, food and mass merchandise stores nationwide, including Walmart, Target, Walgreens, CVS, Rite Aid and many others.