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SLEEP HEALTHPERSONALHEALTHNEWS.CA

Advocate for a Sleep RevolutionArianna Huffington, co-founder and Editor-in-Chief of Huffington Post discusses her transformation

into becoming a global sleep evangelist and why she is making sleep her #1 priority.

To read the rest of Arianna Huffington’s interview go to personalhealthnews.ca

Mediaplanet What contributed to you becoming an advocate for getting more sleep?Arianna Huffington It started with my own pain-ful wakeup call. On the morning of April 6, 2007, I was lying on the floor of my home office in a pool of blood. On my way down, my head had hit the corner of my desk, cutting my eye and breaking my cheekbone. I had collapsed from exhaustion and lack of sleep. In the wake of my collapse, I found myself going from doctor to doctor, from brain MRI to CAT scan to echo-cardiogram, to find out if there was any underlying

medical problem beyond exhaustion. There wasn’t, but doctors’ waiting rooms, it turns out, were

good places for me to ask myself a lot of ques-tions about the kind of life I was living.

I wrote about my wakeup call in my last book, Thrive. As I went around

the world talking about the book I found the subject people

wanted to discuss most — by far — was sleep:

how difficult it is to get enough, how

there are simply not enough hours in the day, how tough it is to

wind down, how hard it

is to fall asleep and stay asleep —

even when we set aside enough time. And, since my own

transformation into a sleep evangelist, every-where I go someone will pull me aside and, often in hushed and conspiratorial tones, con-fess, “I’m just not getting enough sleep”, or “I don’t remember the last time I wasn’t tired.” By the end of an evening, no matter where I am in the world or what the theme of the event is, I’ll have had that same conversation with any num-ber of people in the room. What everyone wants to know is, “What should I do to get more and better sleep?” So, I decided I wanted to take a

more complete look at the subject. It’s clear that if we’re going to truly thrive we must

begin with sleep.

MP Tell us more about your book The Sleep Revolution. What can people learn from picking up a copy?AH Sleep is one of humanity’s great unifiers. It binds us to one another, to our ancestors, to our past, and to the future. Though sleep has been a con-stant throughout human history, our relationship to it, and our understanding of its vital benefits, has gone through dramatic ups and downs. Right now that relationship is in crisis.

 I wrote The Sleep Revolution to examine this ancient, essential, and mysterious phenomenon from all an-gles, and to explore the ways we can use sleep to help regain control over our out-of-kilter lives. The goal of the book is to move us from awareness to action.

MP What are three tips you think are most important for getting more sleep?AH Don’t charge your phone next to your bed. Even better — gently escort all devices completely out of your bedroom. No caffeine after 2 p.m. Create a ritual around your transition to sleep. It will be different for each one of us, but for me it includes a hot bath with Epsom salts, some light stretching, deep breathing or meditation to help ease my body and mind into sleep.

MP In what ways in your life have you noticed a difference from making sleep your number one priority?AH The fully-rested me is a million times better than the sleep-deprived me. Instead of waking up to the sense that I have to trudge through activ-ities, I now wake up feeling joyful about the day’s possibilities. And, I experience an incredible clar-ity. I’m a better, less reactive, more joyful, more in-tuitive, and more grateful version of myself. I’m al-so better able to recognize red flags and rebound from setbacks. It’s like being dialed into a different channel that has less static.

D.F. McCourt

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Read more sleep articles online at sleepcountry.ca

Sleep Country co-founder and Canadian sleep advocate, Christine Magee, provides valuable insight on the many ways to improve the quality of your sleep.

Are You Getting Your Best Night’s Sleep?

Supporting Partner

Mediaplanet Sleep is your business. Over the 22 years you have been in the mattress industry, how would you characterize the level of importance Canadians place on sleep?Christine Magee Over the years, our lives have gotten so much busier. While technology has enabled us to work from remote locations, it has al-so allowed us to work around the clock and be constantly accessible. This bond to our devices has considerably impact-ed the quality and length of our sleep.

In recent years, however, there is def-initely a new wave of consciousness about health and wellness, which in-cludes the importance of quality sleep. I’m confident we’re moving in the right direction. More research is being pub-lished and people like Arianna Huffing-ton are bringing greater awareness to the importance of sleep on our overall well-being and productivity.

MP After helping so many Canadians over the years get their best night’s sleep, what are the most common sleep problems people have and exactly how have you addressed them?CM Sleep issues really vary from per-son to person. Some of the most com-mon sleep issues are a sore back, trouble falling asleep, tossing and turning, and sleep disturbances from being too hot or too cold. Canadians tend to blame themselves for these issues and rarely think a mattress can help.

There are so many technologic-al advances in mattresses and other sleep accessories that can really ad-dress these issues. For instance, some mattresses are infused with temper-ature-regulating foams that help dis-sipate heat away from the body to minimize sleep disturbances; a laven-der infused pillow can help calm the nervous system at bedtime; a mattress with extra lumbar support, or an ad-justable lifestyle base to raise your feet slightly, can really minimize pressure on your lower back. Much like shop-ping for clothes that fit your body type and size — your mattress, pillows, and sheets need to be customized to how you sleep.

MP What advice or tips can you give to someone that needs to go shopping for a new mattress?CM Wear comfortable clothes so you can lie on the different beds and understand their differences. Be ready for a great con-versation about how you sleep. Be honest and upfront about any sleep issues you have so a Sleep Expert can help you get the best products to address your person-al needs. If you have a sleeping partner, come in together because the dynamic of you both sleeping in the bed together can definitely change the conversation. Take your time and really try and relax when you are testing out various mattresses.

Lastly, always choose a retailer that has a comfort guarantee, so you can get it home, try it out for several weeks in your own environment, and exchange it if it doesn’t work for you. Mattress-es are not something you replace very

often, so you want to ensure you get one that really provides a great night’s sleep.

MP How important is the pillow in conjunction with the right mattress?CM Very important. It’s an easy way to improve your sleep. Ensuring proper head and neck alignment is imperative. It’s also im-portant to try the pillow out before you buy it, as there are many types available, and you want to ensure it will pro-vide you with the right balance of comfort and support. Pillows wear out faster than mat-tresses so if you have neck pain, if your pil-low is lumpy, or your pillow doesn’t spring back quickly when folded in half — it’s probably time for a new one.

PERSONALHEALTHNEWS.CA COMMERCIAL FEATURE

W hen a woman walked into one of his linen and house-wares stores in Montréal complaining of chronic in-somnia, Stan Leibner knew

he could help. After asking her some questions, most-ly about her health and sleep habits, he helped her choose bedding and other items. She called the next day. “She said, ‘I haven’t slept like that in ten years. You saved my life!’” Leibner was thrilled, but not sur-prised. Having been in the business for decades, he knows nothing beats a good night’s sleep.

Scientists have determined sleep plays a vital role in every person’s mental and physical health. Unfortunately, most people don’t give it as much consideration as they should; those who do, feel when it comes to buying pillows, mattresses, and bedding, it’s better to shop at a specialty retailer — where trained experts help customers choose items that best meet their needs.

When the National Sleep Foundation asked people what was important to getting good night sleep, 86 percent of respondents listed their bed sheets. In fact, research indicates fresh sheets make people more enthusiastic about going to bed and help them get a better night’s sleep. Without a doubt, it’s important to find the right bed sheets. There are many factors to consider.

Thread count, which indicates the number of threads woven into a square inch of fabric, is a big

Trained Experts Help Customers Get Badly Needed Sleep

consideration. Sheets that fall between 280 and 400 are smooth and soft as well as absorbent and breathable. They are more durable and shrink less than sheets with lower thread counts.

“Thread count alone is not enough to determine the best sheet for a particular customer,” says Leib-ner who, along with his brother Sheldon, owns Linen Chest, a chain of more than 25 stores. He advis-es customers to ask a lot of questions about material and weave to ensure they find the perfect sheet.

The weave of a fabric determines the way it looks and feels as well as its durability. Percale, one of the most common weaves, is luxurious and has a thread count no lower than 200. For the more adventurous, there is sateen, which has a lustrous sheen, as well as jersey and flannel.

When it comes to choosing bed sheets, custom-ers are presented with a dizzying array of choices and often don’t know where to begin. “That is where the trained specialist makes a difference,” says Sheldon Leibner. “He or she will help you pick the right product — and that isn’t necessarily the most expensive one.”

That being said, it’s not hard to justify spend-ing a few dollars more on quality bedding. “Put it this way,” says Stan Leibner. “You spend a third of your life sleeping, so sleep hygiene is not some-thing you can afford to ignore.”

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Not all sheets are created equal■ Cotton is the most popular fabric, and with good reason. It traps heat in the winter and lets cool air pass through in summer, so it’s a great choice for any climate. It’s also easy to care for.■ Egyptian cotton are the gold standard in sheets because, in addition to being durable, they are also incredibly soft. ■ Sea Island Cotton, which is grown in the West Indies and a few U.S. states, is also among the best in the world because of its silky texture. ■ Pima cotton, which is grown in the U.S., is luxurious and can be incorporated into any bedroom style.■ Organic cotton, which is grown without pesticides, is a popular choice with eco-friendly consumers and is making its way onto more store shelves.■ Blended cotton with bamboo, which is moisture wicking, or modal, which is a type of rayon, are also available.■ Silk sheets are luxurious but, because they are warm, they aren’t suitable for the summer. Conversely, linen is great in those hot, sticky months.■ Polyester and other synthetic sheets are also an option, but they don’t breathe well or absorb moisture. They are best avoided by those with sensitive skin.

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Dr. Michael BreusDiplomate, American Board of Sleep MedicineFellow, American Academy of Sleep Medicine

Sleep Myths Debunked

I need eight hours of sleep each night to function in the day.

A recent poll discovered the average person may need closer to 7–7.5 hours of sleep per night. Since most wake up time is socially determined (by work or school) I ask people to count backwards from their wake up time by 5, 90-minute segments to establish optimal bedtimes.

A night cap (alcohol) helps me sleep.While it may make you feel tired, alcohol

will keep you out of the deep stages of sleep. Without those deep stages you will you wake up feeling fatigued. Half of a hangover is dehydration, and the other half is sleep deprivation!

What I do during the day does not affect my sleep at night.

The biggest issue here is that something can affect your sleep, long after you may have forgotten about it. For example, caffeine: it can stay in your system up to 16 hours. Which means half of it is still with you eight hours later.

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Find out what other myths could be affecting your sleep at personalhealthnews.ca

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Why Do We Need to Get Sleep Anyway?

S leep. For most people it’s one of the great pleasures in life, a respite to look forward to each and every night. But, sleep can be an elusive dream for many — especially those living with a

sleep disorder or if the demands of life and work keep you from getting the ideal amount of sleep you need.

Research shows sleep disruption — even for just one night — leads to a dangerous level of sleepiness that de-creases your performance at school or on the job, but also places you at greater risk for accidents at work, at home, or while driving. Sleep loss makes us slower to respond to important information around us, less attentive, and disrupts mood and memory as well. For many, poor sleep is an ongoing issue. Research shows chronic short or disrupted sleep is associated with weight gain, obesity, development of diabetes, heart disease, and even depression. So, there’s good reason to make an effort to get the sleep you need each night.

Unfortunately, there are many sleep stealers in our hectic modern lives. There are certain groups of people for whom good quality sleep is more diffi-cult to achieve. One example is an adolescent who needs to wake up earlier than their internal biologic-al clock would dictate in order to get to school on time. Or, older adults whose sleep is more fragmented and light. As well, there are many common sleep disor-ders such as insomnia, sleep apnea, and narcolepsy that disrupt sleep and lead to daytime sleepiness.

In our 24/7 society, where there’s continual demand for products and services, many people are required to work shifts, making it difficult for them to sleep when desired and for an adequate amount of time.

While it’s important to get the sleep you need each night for safety, performance, and health, day-time naps can also be a great way for people to take a break and feel refreshed. An afternoon nap of 20 min-utes is ideal to increase alertness, mood, and to im-prove work productivity. Longer naps are not recom-mended as they may disrupt nighttime sleep qual-ity and lead to grogginess upon awakening which is not idea for the workplace or driving safety. Society should embrace the practice of daytime napping in schools and the workplace; many proactive work-places now provide such napping environments.

If you are not able to get the sleep you need to feel rested and alert during the daytime, then you should ask your physician for a referral to a sleep specialist to be evaluated for a sleep disorder.

Kimberly Cote

Kimberly Cote, PhD Professor of Psychology and Neuroscience, Brock University, President, Canadian Sleep Society