Mar 27, 2017

Health Advice

Healthy Sleep Habits Everyone Should Practice

One of the most important aspects of healthy living is getting a good quality and a good quantity of sleep on a nightly basis. Sleep allows the body and brain to rest and recharge for the next day. Sleep is also important for proper metabolism regulation. Not getting enough sleep or having poor sleep can be detrimental to your health over time. While taking sleeping pills is an easy and quick solution, it is not an effective way to improve sleep as they are meant to be used short term and there is also the risk of developing dependence. Here are some tips to get a good night’s sleep.

Sleep hygiene

The most effective way to improve sleep is to have good sleep hygiene. What is sleep hygiene exactly? It is a combination of lifestyle, dietary and exercise habits that are designed to promote sleep and help you stay asleep.

First, optimize your bedroom for sleeping. Ensure that your bedroom is dark enough; many people do not realize just how sensitive to light they are and it can cause awakenings during the night or an earlier wake up time. Get blackout curtains to make the room as dark as possible or alternatively, use a sleep mask. It is also important to make sure your room is quiet enough. Remove objects that can cause unwanted noises or use earplugs. If you find it difficult to fall asleep in complete silence, then a white noise machine may be useful. Other things that can be done to optimize the bedroom are to keep it clean and free of clutter, as well as using the bed only for sleeping and sex. Doing work in bed or even in the bedroom can cause stress and anxiety to linger.

Next, avoid screen time at least an hour before going bed. Watching TV, being on your laptop, tablet or phone right before bed can be very stimulating for you brain, making it harder to fall asleep. Instead, try reading a book, meditation or an activity that is calming. Getting into a regular pattern is also important for good sleep hygiene. Go to bed and wake up at the same time each day to get into a routine. Your body will become accustomed to the regimen and you will be able to sleep better. If you have a hard time getting up in the morning, a light alarm or a gradual alarm may be better suited for you. Also, try not to nap during the day as it can disrupt your sleep and wake patterns. If you do find yourself having trouble falling asleep or staying asleep, don’t look at the clock! Constantly checking the clock can cause more anxiety.

It is also important to avoid caffeine, nicotine, and alcohol close to bedtime as these are stimulants that make it harder to fall asleep. Caffeine can be found in coffee, tea, soda, and chocolate. Although it may seem like alcohol helps you sleep, it actually depletes the REM phase resulting in a lower sleep quality. Another dietary habit to improve sleep is to avoid large meals in the evenings. A large meal at close to bedtime decreases effective digestion and can disrupt sleep.

Lastly, one of the most  important healthy sleep habits is don’t forget to exercise! Regular exercise can promote good sleep but don’t exercise too close to bedtime as it can prevent you from falling asleep.

Teas and tinctures

There are several herbs that can be used to decrease stress and anxiety, and promote sleep. Some of those herbs include chamomile, valerian, hops, passionflower, skullcap, and lavender. These herbs can be used in combination in the form of a tea, which can be consumed in the evening. The tincture form of these herbs can also be quite useful. A tincture is an alcohol extraction of the herb’s properties making it more concentrated and effective than teas.

Stress Management

The root of many sleeping problems come from stress and the inability to relax. Naturopathic Doctors can help with stress management which is crucial for good sleep. This can be done through lifestyle changes and be supported with acupuncture treatments. It is important to be able to de-stress and be calm in the evening before bedtime.

Supplements

Supplements can be an alternative solution to prescription medication to help with sleep. These supplements can be quite effective and have less side effects as well as addictive properties. For example, melatonin is a great supplement to help you fall asleep and stay asleep. Melatonin is the sleep hormone that is produced naturally in our bodies. Those who do shift work or are constantly jet lagged have decreased amounts of melatonin so supplementation is useful. Always consult a Naturopathic Doctor to avoid unwanted interactions with medications or other supplements.

Come see a Naturopathic Doctor to figure out the best way to improve your sleep! Sweet dreams!

How Can PhysioChiroWellness Help?

At PhysioChiroWellness Integrated Health Centre our highly-skilled practitioners work together to create fully integrated health solutions that may include physiotherapy, chiropractic, massage therapy, acupuncture, naturopathy, medical aesthetics amongst others. We provide compression stockings at Mississauga, Ajax, Vaughan and Newmarket. Our professionals will work together towards achieving an optimal health for all our patients through a holistically approach when treating any condition or pain they may present.