Aging Backwards Tuesday Tips #38: ZZZ is for Beauty

Catch your Zzzs. Count Sheep. Get your beauty rest. Crash out. Sleep tight. Whichever way you say it, getting your beauty sleep is conducive to Aging Backwards.

My friends always marvel at the way I remember all the names of their men and their relatives and how I keep straight all the details of their dramas...My secret? I get my "beauty rest." Researchers at Harvard University found that getting enough sleep improves the brain's ability to remember information -- read the article here.

Another good reason to get your zzzz's is to avoid car accidents. Really. Drowsy driving is responsible for at least 10,000 auto crashes, 71,000 injuries and 1,550 fatalities per year, according to the National Highway Traffic Administration. Americans are sleep-deprived, resulting in not only those traffic statistics, but also in chronic illness such as cardiovascular disease, heart attacks, strokes and obesity. The most important tip for getting enough rest is to actually go to sleep. The second most important is to make your bedroom a place of peace and harmony conducive to proper rest.

Aging Backwards Tips for Sleep

1) Keep your room dark. Get heavy curtains that block out light or sleep with a sleep mask.

2) Get a sound machine. My favorite sound machine is the Sharper Image Sound Soother 20. It's a little pricey ($79.95) but it was rated Best Overall by the Wall Street Journal and features sounds you won't find on other machines, such as wind chimes and fog horns. I use the beach waves sound to lull me to sleep and keep me in a deep sleep.

3) Wear ear plugs. Nighttime noise can raise your blood pressure even while you're asleep, according to a new study out of Europe. High blood pressure has been associated with increased risk of heart disease, kidney disease, stroke and even dementia. The World Health Organization (WHO) defines "high" as 140 over 90 or more.

4) Wash your pillowcases often. Washing your pillow cases often will soften them so they won't be as "wrinkle-producing." Also, the oils from your face transfer to your pillow case. I throw my pillow cases in with the towels, which get washed more often than the rest of my bed linens.

5) Try melatonin. The body's level of the hormone melatonin normally increases after darkness falls, making you feel drowsy. If you suffer from insomnia, metalonin may help you fall asleep and stay asleep. Melatonin has numerous other benefits, such as boosting the immune system and protecting from free radical damage with its antioxidant content. It's also used as a treatment for jet lag.

So, if you have trouble sleeping occasionally, try one or more of these tips. If you have chronic trouble sleeping, get help at the National Sleep Foundation Web site.