No.1 Tips to Sleep Well and Live Well- Innovative Health Wellness
Sleep well. We all need it, but few of us feel as if we get enough of it. A restful night’s sleep gives our gut time to relax, our brain a chance to organize and store memories, and our body time to heal.
1. View morning light. Just 2-10 minutes of early morning sunlight exposure can set you up for better mental and physical health throughout the day. It sets the circadian rhythm for the day, thereby significantly influencing sleep patterns. It cues the release of cortisol, which acts as a wake-up signal and enhances focus. It cues the body to produce melatonin later in the evening.
2. Turn off sources of blue light 1 hour before bed. These are electronics, cell phones, tablets, computers, televisions, fluorescent light bulbs, etc. This type of light keeps our brain active as if it were still daylight. Opt for soft yellow table lamps if needed.
3. Avoid calories 2-3 hours before bed. Ever sleep poorly after a heavy meal close to bedtime? Your gut needs a break, too. Limiting the consumption of water and herbal teas in the hours before bed avoids blood sugar spikes and promotes a healthy weight.
4. Have a fixed wake-up time. The brain has to coordinate a lot, and by a lot, I mean everything that we do. A regular wake-up time can help your body establish a healthy sleep rhythm.
5. Avoid caffeine after 2-3 p.m. Genetically, we all respond to and detox from caffeine differently. But a good rule of thumb is to avoid it after 3 p.m. This is approximately when our natural stimulant cortisol is also declining, so the production of melatonin can begin.
Lab work can further evaluate and explain sleep difficulties. Common diagnostics used are hormone panels, basic blood work, pathogen panels, genetic testing, gut function tests, and nutrient panels. Schedule an appointment to discuss your sleep concerns.
Other Sleep Disorders
In addition to insomnia, other sleep disorders can affect your quality of life. Some of these include:
- Sleep apnea: A condition where breathing stops and restarts periodically while sleeping.
- Narcolepsy: A sleep disorder caused by abnormalities in the brain that result in excessive daytime sleepiness.
- Restless legs syndrome: A condition that causes an irresistible urge to move your legs.
If you suspect you may have a sleep disorder, it’s important to see a healthcare professional for diagnosis and treatment.
Remember, sleep is essential for a healthy and fulfilling life. By making lifestyle changes and seeking professional help, you can improve your sleep quality and enjoy a healthier life.
Join the Innovative Health and Wellness Group for Sleep Well Nights
Are you struggling with sleep and looking for solutions? Join the Innovative Health and Wellness Group today! Our team of experienced healthcare professionals is dedicated to helping you achieve optimal sleep well and overall well-being.
Here’s what you can expect when you seek our professional care:
- Personalized Sleep Well Plans: We’ll create a customized plan tailored to your specific sleep needs and challenges.
- Expert Guidance: Our team will provide the knowledge and support you need to improve your sleep well quality.
- Comprehensive Care: We offer a comprehensive approach to sleep health, addressing sleep disorders’ underlying causes and symptoms.
To learn more or schedule a consultation, please call (214) 972-0302 or visit our website. Let’s work together to improve your sleep well and overall health and well-being!
Related Article:
The Positive Effect of Having a Complete Consistent Sleep Schedule