5 Tips to Help Sleep Your Way to Wellness
Did you know that we are the only species on earth that intentionally limits the amount of sleep we get? In a time when we are constantly connected thanks to modern technology, many have a hard time turning off that connection and getting the much-needed restoration of a good night sleep. Our biology was designed to experience and benefit from regular sleep, experts recommend 7-9 hours of sleep per night. It is the foundation for which all other wellness goals stem from.
If you struggle with weight management, poor sleep hygiene may be a contributing factor. Without adequate sleep your body will experience a spike in hunger hormones leading you to reach for high calorie, nutrient depleted foods. This can lead to feeling even more tired and sluggish which leads to less energy for being active and maintaining an exercise regimen. Low energy may then lead you to reach for caffeinated beverages which that contributes to sleep disturbances and the cycle starts all over again!
TOP 5 SLEEP HYGIENE TIPS
- FIX A BEDTIME and an AWAKENING TIME. The body has a built-in clock and likes to be on a regular sleep schedule. The idea of “catching up on the weekends” doesn’t work and you can’t pay back a sleep debt.
- A WORD ABOUT ELECTRONICS. Using electronics before bedtime is a bad idea. They are engaging objects that tend to keep people awake. Many devices emit a blue light that can interfere with the buildup of melatonin, a powerful sleep hormone.
- AVOID CAFFEINE and ALCOHOL 4-6 HOURS BEFORE BED. These substances can interfere with the ability to get to sleep and stay asleep. Alcohol specifically disrupts REM(rapid eye movement) sleep which is responsible for consolidating memories and when we dream.
- USE COMFORTABLE BEDDING. Find comfortable bedding and a good temperature. A temperature of 68º F has been shown to be beneficial for body temperature regulation.
- USE RELAXATION TECHNIQUES and DON’T TAKE YOUR WORRIES TO BED. Meditation and Cognitive Behavioral Therapy (CBT) have been shown help initiate sleep and be revisited if there are frequent awakenings during the night.
Several physical factors are known to upset sleep. These include sleep apnea, pain, arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes to name a few. Many medications can also cause sleeplessness as a side effect. Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. It is important to work closely with a healthcare provider to have these conditions assessed for and treated properly.
We want to help you attain your wellness goals and have a group of experts within our practice ready to help you, especially if you a frustrated with weight management efforts. We offer at home sleep testing which is a wonderful tool to screen for sleep apnea which doesn’t involve going to a sleep lab! Please call 224.407.4400 or visit www.compgihealth.com to schedule an appointment.