‘Catch Better Zzzzz’s: Steps for Better Sleep Naturally’
If counting sheep is getting old, you’re among a great majority who have difficulty sleeping – falling, staying, or getting restful sleep. You may not be able to fall back asleep if you wake up, you may feel you need coffee all day, or need to nap by noon. There are things you can do to promote better sleep patterns! Most of us need about 7-8 hours of good shut-eye for optimal daily functioning.
Afterall, when your sleep is terrible, so is everything else! As a result of poor sleep, besides being tired, we can be moody, perform poorly at work, have hormonal imbalances, poor digestion, and can get sick more often. Various studies have even linked lack of sleep to an increase in diabetes and high blood pressure!
Following are a few ideas you an incorporate to help promote consistent, restful sleep.
- Turn the power off!
– Most of us are “plugged in” to computers, email, and iPhone’s all day which send electromagnetic waves that can interfere with sleep, keep our brains turned on, and sense of awareness – think work, disturbing news – much more heightened. Begin turning the power off a few hours before bedtime to limit stress.
- Dim the lights – create a sleep promoting environment- Keep all electronics out of the bedroom.
– Reduce noise and light – try a sleep mask if you extra light is hard to block out
– Make sure your bed is comfortable – pillows, mattress, and bedding
– Keep the temperature comfortable – slightly on the cooler side
– Declare your bedroom a place for sleep ONLY
- Think about sleep before bedtime
– Exercise at least 20 minutes daily, at least 3-4 hours before bedtime
– Avoid ALL caffeine after 2PM – also think chocolate and tea if you’re super sensitive
– Avoid alcohol
– Try not to nap during the day
- Keep Your Rhythm
– Your body is built to follow a particular pattern, called a circadian rhythm. Maintaining this
rhythm also controls the hormones that help influence your sleep-wake cycle. Practice getting
up at the same time everyday, participate in physical activity, and have plenty of exposure to
- Herbs & Supplements- There are various supplements and herbs that can be taken such as melatonin, chamomile,
calcium, and magnesium that can help promote sleep.
It is recommended that you discuss these options with a healthcare provider who is familiar with their actions.It is also advised to seek professional medical help if your sleep issues have lasted for weeks-months as there may be a serious underlying factor. To assess your sleep and begin the road to regain energy and health, you can visit our website to learn about our various services and schedule a complimentary consultation.