House Calls

WIN 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 32 of 54

❶ Establish a routine. Take a cue from your children and form a relaxing bedtime routine, which will tell your body it's time to wind down. Before you slide between the sheets, soak in a warm bath, gently stretch, and/or unwind your mind by reading a book or listening to soft music. ❷ Lay the foundation. Check your mattress for signs of overuse, such as impressions over one-and-a-half inches deep, and listen to your body. If you wake feeling achy, or if your mattress is between five and seven years old, it's time for a replacement. ❸ Support your head. Invest in new down-alternative or poly-fill pillows every year or two; memory foam, latex, down, and buckwheat pillows have a longer lifespan. Back sleepers need a thin pillow with lower neck support; side sleepers want a firmer cushion; and stomach sleepers should go without. ❹ Make the bed. Breathable, natural, moisture-wicking fabrics that will keep you cool are best for sleep—think cotton, silk, bamboo, and linen. Polyester and other synthetic fabrics trap sweat and heat, making you uncomfortable. Though sheets with a high thread-count are certainly dreamy, those in the 200- to 400-count range will keep you perfectly comfortable. ❺ Adjust the temperature. Program the thermostat between 60 and 67 degrees, a range that aids the natural cooling process of sleeping bodies. To further prime your inner thermostat, don a pair of warm socks or nestle a hot water bottle at your feet, which helps quickly dilate blood vessels and encourage the body to sleep. The Slŗp Zone Your environment plays a huge part in how well you sleep, stresses Dr. Carswell. Here, find 10 tips for setting the scene for a peaceful slumber. ❷ ❹ ❶ ❸ 28 { winter 2018 } h o u s e c a l l s

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