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Deep Sleep Plan |
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Setting the Scene for Sleep
Much the way you'd put candles on the table for a romantic dinner, or Luther Vandross on the stereo for a romantic night in, you also need to set the mood for sleep.
The perfect set up:
A cool, dark room. The temperature and lack of light is a signal to the pineal gland to kick up melatonin production and knock you out for the count.
No laptops, no TV. Ideally, the bed is for two things and two things only. (You know what we mean.) If you have any other type of stimulus, such as work or a TV, you're not sending your body the message that it's time for sleep. Need more incentive to restrict Leno to the living room? People who don't have a TV in the bedroom have 50% more sex than those who do.
White noise. Get it. Use a fan for background noise, or try one of those machines that plays sounds of the rain forest or ocean. This will drown out the couple fighting next door or the dog barking down the street, so your subconscious stays entirely in the moment.
Appropriate attire. Sleepwear should be nonallergenic (both the fabric and what it's washed in) and nonrestricting. Your body is better at keeping itself hot than keeping itself cool, so the fewer and looser the clothes you wear, the more relaxed you'll be.
A standard wakeup time. Stick to one, even on weekends. It'll help reset your circadian rhythm and train you to stay on schedule even if your rhythms happen to wander, say, when you're traveling.
The best mattress. "We believe there are a few things in life you should overpay for," say YOU Docs Oz and Roizen. "Three of them: Pillows, mattresses, and their coverings."
There's no one mattress that works for everyone, so pick what feels right for you (and try it out with your partner if you sleep a deux). Don't let yourself be rushed into a decision. Tell the salesperson to back off and give you 15 minutes to get the feel for a mattress before you take the plunge.
One good option: A memory-foam mattress, which bounces back to the original flat plane after you get out of bed, rather than forming an indentation. But it can be costly. Alternatively, opt for a high-quality traditional mattress, and flip it every couple of months to prevent body dents that will disrupt your sleep. |
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Do You Need Sleep Drugs? |
Your first line of sleep therapy should be our Deep Sleep Plan, but some people may need medications or herbal supplements. Despite the fact that 35 million prescriptions for sleep medicine were written in the United States in 2005 (twice as many as in 2000), many docs don't prescribe medications that are intended to get at the source of the problem. This guide will help you and your doctor make the decision that's right for you
| Is This You? |
Try |
Why |
| You're just beginning to experience some mild sleep problems |
Benadryl |
This nonaddictive over-the-counter (OTC) option contains an ingredient that makes you groggy (it's also the ingredient in many sleep medications). If you don't have pain or other symptoms, stick to straight Benadryl. Otherwise, you can add an OTC painkiller. Downside: You may feel groggy in the morning and suffer memory problems. If so, stop using the medication. |
| You're jet-lagged, or your work schedule varies frequently. |
Melatonin |
Available in health-food stores, this supplement helps reset your body clock and is a first-line therapy for travel-related sleep issues. The dose varies between 0.5 and 5 milligrams, so you'll have to experiment with dosing to see what works best for you. |
| You've had sleep issues over an extended period of time. |
Ambien, Ambien CR, Lunesta, or Rozerem |
This long-acting prescription will give you less of a hangover than other drugs, but some docs believe it is addictive. The controlled-release (CR) version will give you a boost after 4 hours in order to avoid middle-of-the-night awakening. Lunesta works like Ambien but is thought to be nonaddictive. Rozerem works like melatonin, in our opinion, and it is nonaddictive. |
| You wake up in the middle of the night. |
Sonata |
This fast-acting hypnotic drug, available by prescription, is good if you wake up in the middle of the night, because it's quickly effective and won't last all night. It works to get you back to sleep, but it will not keep you asleep. |
| You can't fall asleep because you're worried or depressed. |
Desyrel (trazodone) |
This antidepressant is less expensive than some of the popular sleep drugs, and it's actually one of the most frequently prescribed sleep medications because it's effective and nonaddictive. One side effect for men: priapism (maintaining an erection for a lot longer than you want). Amitriptyline, an older antidepressant, may also be effective, but it has caused constipation in our patients. |
| You kick so much that you're considering trying out for the Chicago Bears. |
Requip |
This drug helps with restless legs syndrome (RLS). But another option is just drinking a little diet tonic water at dinner. It contains quinine -- an ingredient that helps quiet muscle cramps. |
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YOU Tip: Night-Night No-Nos |
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Generally, we don't like telling you not to do something -- unless it's smoking, slurping trans fats, or spending 16 hours in front of the tube. But for optimal sleep preparation, there are a few things you should avoid to increase your chance of falling -- and staying -- asleep.
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One and a half hours before bed: |
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No alcohol or nicotine. |
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No exercise that makes you sweat (unless you're already in bed, nudge nudge, wink wink). |
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Three hours before bed: |
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No caffeine -- that includes caffeinated beverages, food, and pills. |
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No eating. This will help avoid reflux issues that can disturb sleep. | | |
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YOU Tip: Chi-Gong Your Way to Sleep |
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Next time you find yourself squirming like a disgruntled toddler as you're trying to fall asleep, try this relaxation and sleep-promoting move taken from chi-gong (qigong):
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1. |
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Rub your hands together to warm them. Place your right palm over your right eye, left palm over left eye. |
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2. |
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Press the center bone above each eye with your index fingers. |
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3. |
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Press the outside corner of your eyes at the bone. |
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Press the bottom center of your eyes on the inside of the bone. |
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Press the inside of each eye. |
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Use your thumbs to push where your jaw and cheekbone meet. |
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Move to your ears and pinch along the edge of your ears from top to bottom. |
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End the sequence with a move called "Beating the Heavenly Drum." Tap the back of your head nine times with the palms of your hands and your thumbs resting on your neck |
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Anger Management Plan |
Overreacting to anger doesn’t help anyone. Not the driver you’re swearing at. Not the intern you’re reducing to tears. Not your kids who are watching you lose control. And most of all, not you.
While you may think that lashing out or hitting a pillow or punching bag helps you release tension, it doesn’t. It teaches you unhealthy behavior patterns that actually escalate tension. That said, we don’t want you to hold on to your anger until it eats away at you like ants on crumbs. So instead, adopt healthy behavior patterns that will help reduce anger and anxiety as well as their associated health problems. (Anger has been shown to lead to a higher incidence of heart disease.)
If you’re one of the 16 million Americans who have anger issues, try these techniques to make a change that we’ll all be thankful for.
Do the opposite. Remember the Seinfeld episode when George turned his life around by doing the exact opposite of everything he thought he should do? Well, think of this as the Seinfeld approach to anger management, because, as it turns out, a good way to cope with anger is to do the opposite of what you feel like doing.
So the next time you feel like swearing at the guy who just cut you off, consider that maybe there’s a reason he did so -- like he just got a call that his wife is in labor or his mom tripped and fell and can’t get up.
Remind yourself that few people are jerks on purpose.
Find your pattern. Keep a record -- without censoring – of all the emotions you feel (and why) during the day. This will help you identify the core beliefs that are associated with your anger. Do you get angry at a lack of respect? Wasted time? Insults? Once you understand what sets you off, you’ll be able to work on dealing with it.
Work it out. Somehow, you have to acknowledge your physiological response to anger. Telling yourself to stay calm is one of the worst things you can do (second only to being told to calm down) because, as a human being, you’re programmed to act out when you feel threatened.
So act out in a way that doesn’t burn bridges, or worse. Do push-ups, go for a walk, or try deep breathing.
Choose smart words. When anger’s talking, steer clear of words like "never" or "always." Statements like "This machine never works!" or "You're always forgetting things!" not only are inaccurate but also make you feel that your anger is justified, because there’s no way to solve the problem. These statements also alienate people who might otherwise work with you to find a solution.
Get real. Make sure you have realistic expectations. Don’t blame yourself for things that are out of your control, and don’t blame others for things that are out of their control. |
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Meditation Tool |
Meditation may help control your vagus nerve, and controlling that sucker can help improve everything from your memory to your immune system.
So carve out a little time each day to meditate. Before bed is a good time, or when you feel stress is starting to get the better of you.
How to Meditate
The goal here is to clear your mind of all thoughts. Yep, all of ‘em.
The first step: Silence. Find a quiet place where you can sit comfortably without being disturbed.
Step two: Close your eyes. You don’t have to do this to meditate -- some people like to focus on an object -- but closing your eyes may help you stay focused, especially when you’re just beginning.
To help clear your mind, pick a simple word (om really is a good one) and repeat it to yourself over and over. Slowly -- there’s no rush. Savor the word until it fills your mind. Why? Focusing on one word helps keep distracting thoughts -- like your to-do list -- from seeping into your gray matter and stressing you out.
Over time, you’ll develop your own personal focus and style of meditating, so try to figure out what works best for you. Remember the objective is to search for a path that gives you comfort and offers an opening that allows you to find deeper meaning in life. So whether you focus on breathing, a prayer, or the inside of your eyelids, try to squirrel away at least 5 minutes of silence every day.
Shhhhhhhhh . |
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Stress Management Tool |
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Stress doesn’t have to sideline you from life or send you straight to the ice cream tub. Here are some tricks to avoid letting your worries burden -- or bury -- you.
1. ID the source of your stress. Some sources of stress are easy to point the finger at, but are they really what’s bothering you? Lashing out at your kids, for example, may be a reaction not to what your kids just did but to an extra assignment piled on at work. The first step to managing stress: pinpointing the true culprit.
2. Focus on the moment. Being mindful -- really paying attention to the present, not the past or the future -- can help you manage stress. Spend some time every day noticing the things most people tend to ignore -- like breathing, bodily sensations, and emotions.
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This "body scan" can help you practice living in the moment: |
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Lie down. |
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Close your eyes and notice your posture. Keep your mind on your body -- nothing else. |
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Focus on the natural flow of your breath as air fills your lungs and leaves your lungs, fills your lungs and leaves your lungs. |
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Notice your toes -- any tension, tingling, or temperature changes? |
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Think about your feet, heels, and ankles, and then your knees, thighs, and pelvis. Don’t rush. Take your time. |
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Continue working your way up your body, finishing with your throat, jaw, tongue, face, and brow. |
3. Look after your health. Stress is much more manageable when the other aspects of your life -- from general health to sleep patterns to eating habits -- are in good order. When you don’t get enough sleep, for instance, your body produces more stress hormones, making you more vulnerable to the damaging effects of stress. Evaluate what areas in your life need attention, and work on fixes.
4. Do the YOU2 Workout. Or walk for 30 minutes, stretch, do yoga -- just get up and move! Exercise is one of life’s greatest stress relievers. Try it.
5. Do the opposite. Every emotion has an "urge to act" that goes with it. When we feel afraid or anxious, we avoid things; when we’re depressed or sad, we withdraw; when we’re angry, we’re tempted to lash out or yell. Unfortunately, each of these behaviors actually makes things worse. But if you can do the opposite action, you may make things better. Worried about something? Tackle it instead of ignoring it. Angry at someone? Don’t lash out, be empathetic. Depressed? Go out rather than shutting yourself in.
6. Focus on your muscles. By tensing and relaxing your muscles, you can help relieve some of the physical stress that’s stored in your body. Start at the bottom: Tense the muscles of your feet and then relax them. Tense and relax the different muscle groups of your body one at a time -- your legs, stomach, back, neck, arms, face, and head. And breathe.
Don’t let daily hassles get the better of you. Find out how to keep all those annoying little stressors in their place -- and well away from your health. |
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YOU Tip: Protect Your Shoelace Tips . . . Uh, Your Telomeres |
Your chromosomes, those little rascals, have small substances on the ends called telomeres -- like those plastic tips on the ends of shoelaces. Every time a cell reproduces, the telomere gets a little shorter. Over time, once the protective covering on the tip wears away, your DNA shoelace begins to fray. The cell stops dividing and can no longer replenish your body. Each time a telomere retires, you age a little.
So, get this: The telomeres of people who feel more stressed are almost 50% shorter than people who say they’re less stressed. Since scientists have a rough idea of what the average telomere length is for a specific age, they can estimate how much older the higher stress group is biologically: a whopping 9 to 17 years!
You get the picture. Stress ages you. So cut your tiny telomeres some slack by cutting some for yourself. Practice daily deep breathing and meditation, make stress management techniques part of your everyday life, and when you’re about to blow your lid, do this instead.
And tie your shoelaces. It'll help prevent Major Ager #14 -- unforced errors. |
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YOU Tip: Be Money Smart |
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One of the biggest drivers of stress is financial woes. Not coincidentally, health problems are the major driver of bankruptcy, and then bankruptcy cycles back to be a major driver of more stress-related health problems. That’s why it’s important to create some kind of emotional comfort zone with money: Just the feeling that you have some sort of nest egg can ease your stress. Socking away 10% of your income (or at least $100) every month can start giving you a backup plan. And, of course, with credit card debt exceeding the national debt, a healthy frame of mind about your plastic is important. Use your cards as a convenient way of paying your bills, not as a way to avoid paying them. |
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YOU Tip: Yo-ga! Yo-ga! Yo-ga! |
These days, yoga gets more love than whoever’s starring in The Bachelor. And for good reason: Yoga could very well be the ultimate destress technique. It lowers blood pressure, lowers your heart rate, decreases stress hormones, and increases relaxation hormones (serotonin, dopamine, and endorphins). You can get the benefits of yoga in a single pose, or in a full-fledged class. Relax your mind and stretch your body with the classic yoga Sun Salutation. |
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Brain Pills: Do They Work? |
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It’d be nice if there were such a thing as mental Viagra -- just swallow a pill and get a little brain boost when you need it. But the verdict’s still out on many pills, supplements, and vitamins that purport to make your memory stronger. Here’s our take on the ones that get most of the attention:
| Pill |
Recommended by the YOU Docs? |
The Fine Print |
| Aspirin |
Yes |
Research shows a 40% decrease in arterial aging -- a major cause of memory loss -- for people who take 162 milligrams (mg) of aspirin a day. Science isn’t sure how it protects against memory loss, but it may be because aspirin helps reduce gunky beta-amyloid proteins from clogging up your brain, and it improves circulation. |
| Vitamin E |
Yes -- in your diet, ideally |
People who consume high amounts of vitamin E are 43% less likely to develop Alzheimer’s. You can get the vitamin E you need by eating just 3 ounces (15 mg) of nuts or seeds a day, which is the method we prefer. Alternatively, you can take a supplement of 400 international units (IU) daily if you take it with vitamin C and are not taking a statin drug, such as Lipitor. |
| Vitamins B6, B12, and folic acid |
Yes |
Without B vitamins, your neurotransmitters don’t work efficiently. To compound the problem, without B vitamins, your homocysteine levels rise, and that doubles the risk of developing Alzheimer’s. Although there’s no scientific evidence that shows B supplements benefit the thinking process, the products are generally safe, and anecdotal evidence is enticing. We recommend a daily supplement with 400 micrograms (mcg) of folic acid, 800 mcg of B12, and 40 mg of B6. |
| Acetyl L-carnitine/alpha-lipoic acid |
Not yet |
There are lots of strong theoretical reasons why this should enhance brain health -- specifically, by improving mitochondrial activity and reducing decay, resulting in higher neurotransmitter function -- but there’s not enough evidence showing effectiveness in humans. |
| Rosemary, roses, and mint |
Yes |
Not to ingest, but to smell. Research suggests that inhaling any of these three aromas at the time of learning a new task can enhance recall when you’re exposed to the scent at a later time. |
| Ginkgo biloba |
If you want to |
Though there are no large studies to support its use, there’s some promise that this very commonly used supplement may be effective in helping to improve cognition. It can also thin the blood, which can be beneficial to folks with blood vessel disease but dangerous for those who are anticipating surgery or who have a clotting disorder. Because it’s considered a safe antioxidant supplement, we’re comfortable with you trying 120 mg daily to see if it has any positive effects. |
| Huperzine A |
Maybe |
This ancient Chinese herb was used for memory loss even before we learned that it increases levels of acetylcholine, a chemical that transmits information between nerve cells. If you have mild cognitive impairment, we recommend 200 mcg twice daily and suggest that your doctor help adjust the dose if other pharmaceuticals with similar effects are being used. |
| Vinpocetine |
No |
There’s not enough evidence that this supplement -- from a periwinkle plant -- helps memory, and it can reduce your blood pressure too much, so we would rather wait for more clinical trials. |
| Phosphatidylserine |
If you want to |
About 70% of our cell membranes are made from phosphatidylserine, and as we age, the level drops, and the membranes become brittle. This supplement seems to strengthen cell membranes and the sheathing around the nerves, protecting the information-transferring cables from shorting out. Since risks are few, taking 200 mg daily is reasonable. |
| Coenzyme Q10 |
Yes, but for other reasons |
This supplement has a beneficial effect in protecting against Parkinson’s disease (a neural disease that can be caused by trauma, as in the case of boxers, or through viruses and genetics). A potent antioxidant, coenzyme Q10 may help prevent inflammatory damage to the brain, but this remains unproven. The ideal dose is 100 mg twice a day (some research says that 300 mg four times a day is even better). But be warned: This is one supplement where more than 90% of what’s sold doesn’t contain the real thing, so look for products that have been shown repeatedly to contain what’s on the label. Check this Web site: www.consumerlab.com |
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Brain Foods |
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Generally, what’s harmful to your heart is also harmful to your brain. Make no mistake about it -- while fried potato skins are busting your buttons, there’s also a portion that gets shuttled up through your arteries to your gray matter.
Saturated fats, for example, clog arteries that lead to your brain, putting you at risk of stroke, while omega-3 fatty acids -- the good fats found in fish -- are helpful for your brain, because they help keep your arteries clear. They also alter your neurotransmitters and reduce depression.
These are the best foods to keep your brain and RealAge young:
| Food |
Why |
Recommended Amount |
RealAge Difference |
| Nuts |
Nuts contain monounsaturated fats to keep your arteries clear, as well as precursors of serotonin, which boosts mood. |
One ounce of nuts a day is just right. (More is fine, but be careful of calorie overload.) An ounce is about 12 walnuts or 24 almonds. |
Men: 3.3 years younger
Women: 4.4 years younger |
Fish
(especially wild salmon, whitefish, tilapia, catfish, flounder, mahi mahi) |
Fish contain artery-clearing omega-3 fatty acids. |
Aim for 13.5 ounces of fish a week, or three servings, each about the size of your fist. |
2.8 years younger |
| Soybeans |
Soybeans contain heart- and artery-healthy protein, fiber, and fats. |
1 cup of soybeans a day. |
0.4 years younger |
| Tomato juice and spaghetti sauce |
Tomatoes contain folate, lycopene, and other nutrients to keep arteries young. |
Aim for 8 ounces of juice or 2 tablespoons of spaghetti sauce a day. |
At least 1 year younger |
| Olive oil, nut oils, fish oils, flaxseed, avocados |
All of these foods contain heart-healthy monounsaturated fats. |
Twenty-five percent of daily calories should be healthy fats. |
3.4 years younger |
Real chocolate
(at least 70% cocoa) |
Real chocolate increases the release of dopamine and provides flavonoids, which keep arteries young. |
One ounce a day (to replace milk chocolate). |
1.2 years younger | | |
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