Make the Wise Choice

for your next move

Discover a new generation of superior real estate service

Jessica Schwartz Weisman

REALTOR ®
248.321.7574 | jweisman@hallandhunter.com

442 S. Old Woodward Avenue | Birmingham, MI 48009

Ask Dr. Vieder

What does it mean to have good sleep hygiene and why is that so important?
Sleep hygiene refers to the quantity and quality of the sleep that you obtain each night. It is important to get an appropriate amount of sleep,
making sure it’s not too little or too excessive. Our sleep needs are dynamic and change across different ages and can be impacted by lifestyle and
health status. As a general guide, teens need about 8-10 hours a night, young adults and adults need about 7-9 hours, and adults 65+ need about
7-8 hours each night. Having good sleep hygiene is critical to your overall health and can have a signifi cant positive impact on the reduction of
high blood pressure, diabetes and other chronic diseases.

What are the most important things I can do to help get a good night’s sleep?
Make sure that your bedroom is completely conducive to sleep. Dark shades, noise reduction and eliminating a bright clock are helpful. Avoid
nicotine, alcohol and caffeine a minimum of four hours prior to anticipated bedtime. Try to maintain a regular circadian rhythm and sleep cycle by
being consistent with the time that you go to sleep and awaken each day as much as possible. Exercising earlier in the day is better than in the
evening. Make sure that you balance your fl uid intake to avoid excessive amounts of volume before bedtime which may trigger more trips to the
bathroom during the night.

Does it matter if I sleep on my stomach, back or side?
If you do not awaken with pain or soreness, there may be no need to change your sleep position. However, the vast majority
of people do sleep on their side which can lead to signifi cant shoulder and neck pain. If you are a side sleeper, make sure that
you use a pillow that's thick enough to support your head and takes some of the pressure off your shoulders as well as your
neck. In addition, sleeping on your right side can potentially increase problems of heartburn and acid refl ux. Those who sleep
on their stomach should use a fl atter pillow to avoid excessive pressure on the neck and upper back. Sleeping on your back is
the best position anatomically speaking, but less than 10% of people actually do so. Sleeping on your back helps to reduce
aches, pains and heartburn because it allows the body to rest in a completely neutral position. The downside to sleeping on
the back is that it can increase the amount of snoring. Regardless of which position you ultimately sleep in, comfort is the
key and if you awaken refreshed and without signifi cant aches or pains, you're probably in the perfect position!

For more health information, visit the Ask Dr. Vieder page at LakesUrgentCare.com
Dr. Sanford Vieder, DO, FACOEP, Medical Director at Lakes Urgent Care, West Bloomfi eld / Livonia

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March 1 • 2018

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