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Show get. Five distinct stages must be gotten through in proper order whether and style (see page 2), Chemicals, drugs or alcohol . . . and if those stages are make getting up more disrupted for any reason, difficult because they daytime inefficiency and disrupt natural sleep . . . groginess can be the result. So tip number one and exert a direct influence on the brains for making it easier to rearousal apparatus, get up in the morning is: Dr. Maxmen. Go easy on alcohol. Sleep ports You dont have to be is not the inert pasttime for alcohol to many people thing. It is an intricate and psycholo- disrupt your sleep, Dr. gically active process that Maxmen notes. Even an likes all the sobriety it innocent nightcap can can How To Get Up in the Morning And Not Kick the Alarm Clock You can love your job, your family, your breakfast cereal and Tom Brokaw but still hate to get up in the morning. What is it about having to rise and shine that is Throughout our evolution we awoke because our bodies, not our clock radios, told us to. We functioned on what circacall dian rhythms, cycles of sleep and wakefulness dictated naturally by the rising and setting of the sun. (An understandable reaction to being roused by an alarm dock 50,000 years ago might have a such ts consistently humbling experience? A number of things, according to the Executive Fitness Newsletter, most of us in the modern-da- y world do it, its not. been to silence it with a stick. ) Then, too, the process of sleep itself has taken a turn for the worse since the good old days. Prehistoric man no doubt went to bed physically exhausted, relatively and sober. W e cuddle up with restless legs, bad debts, kids flunking out of school, and a couple of stiff worry-fre- e drinks under our caps. No wonder we wake up feeling ready for bed. But even for those of us who live wisely and sleep well, getting the old engines going can be tough. Difficulty in getting up is a widespread says sleep problem, spedalist Jerrold S. Max-meM.D., author of A n, Good Nights Sleep (W. W. Norton and Company, 1981). In a recent survey of 600 people, for exd ample, fewer than said they awoke feeling refreshed, and seventeen percent confessed it took them a full hour or more to feel alert. Many people, as you may know, take even longer than that. Is there anything we can do about minimizing our a.m. plights? Yes, but its not apt to be easy because making it more pleasant to get up in the morning is something that may have to be approached, Dr. Maxmen says, from both ends of not only by the candle doing what we can to improve the quality of one-thir- - were the sleep that waking up from, but also by improving the desir ability of the days that we're waking up to. And that can be difficult because the two, unfortunately, are usually intertwined. Indeed, before you can stop fouling up your sleep with alcohol or hypnotics, it would certainly help to straighten out the aspects of your life that may be turning you to these aids in the first place. pie-eye- d the suppress dream stage of and also disrupt sleep delta sleep - physiolo- gically the deepest stage of sleep. Whats more, alcohol is a strong enough diuretic to have you visiting the bathroom with more than restful -- frequency. Q,DI dMC3 MILE HIGH BRAND INFLATION FIGHTER VALUE! 'OMW SAFEWAY CHOICE DELICIOUS-YOU- R BRAND 5 OZ. PACKAGES So Is1 $ a x 3O e 3 Ui even though a drink before retiring may help you get to sleep initially, its a detriment in the long run. Let the drink you have with dinner, therefore, be your last for the Dr. Maxmen evening, suggests. Tip number two: Reduce excessive noise. That may seem obvious, but even if you are not awakened by loud noises, the quality and depth of your sleep may be disturbed, Dr. Max-me- n says. If you are in deep (delta) sleep, noise may lighten your sleep to -stage two or one without actually awakening you. Air conditioners and fans are a good way to mask potential disruptions, as are earplugs, Dr. Maxmen says. Maintain a moderate The room temperature. old wives tale that cold air improves sleep is quaint but wrong, Dr. (CASE OF 24 - $5.99) PARCIAV IBMILABG)) IDOSSdDD'DS QUARTERS SUPER SAVER! Data!i. mtoUiM Figtet 8 Shrimp Mates Shrimp Mates Breaded Oysters pkg. LEAN $ I pkg. SAFEWAY QUALITY L pkg. 14:01 GROUND BEEF FRESHLY GROUND $069 i Maxmen says. Some- where between 60 and 65 degrees Fahrenheit is best. Get a reasonable amount of daily exercise. We say reasonable be- BUTTERMILK OR COUNTRY STYLE cause the aches and FINAL NET pains HAIR SPRAY that may follow overexertion can keep you awake. Studies have Regular, Unscented, Ultra Hold, A Ultra Hold Unscented shown that judicious of regular exercise, however, can extend the amount of time spent in delta (deep, physical) sleep. Have sex before sleep but only if its physically and emotionally rewarding, Dr. Max-me- n counsels. Whether sex will enhance or inhibit sleep . . . depends on whether it occurs in the context of a supportive, trusting and long relationship. If sexual problems interfere with your sleep, it is valuable to discuss these matters honestly yet sensitively with your partner. By doing so, you will not only obtain a better nights sleep but also enrich your relationship. Eliminate evening cafThe stimulating feine. effects of caffeine peak between two to four hours, linger for seven hours, and may persist for as long as twenty hours in some people, warns. Dr. Maxmen Hence, caffeine, in any form, should be avoided within six hours of bedtime. Stop smoking. Nicotine is a central nervous system stimulant. 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Meat Effective iapt. Itth-Sep- 22nd, 1981 Retail Quantities Only Have a snack. A snack, not a feast. Whereas something relatively light and satisfying (such as a glass of milk, some yogurt or a small sandwich) can aid sleep, an entire pizza with anchovies can disturb it. You might also want to avoid anything with monosodium glutamate (MSG). Its a flavor enchancer that in some people can cause symptoms akin to those produced by coffee. Relax before bed. Ambition, paradoxically, can make it as difficult to get up in the morning as sloth. If youre scheming right up until bedtime -and even after youre going to pay for it in the - morning. |