Tips for Better Sleep

Sleep can be hard for some many of us. We often just accept that it’s the way it is and are not sure how to make progress on it. Studies show that poor sleep leads to insulin resistance, CVD, depression, anxiety, immune function, and lower life expectancy.

Your sleep can improve and it will positively impact many areas of your life and health. Here are some simple tips of things to do and things to avoid.

DO:

  1. Regular schedule for sleep- research shows this has a huge impact on insomnia. Choose a bedtime and waking time that is reasonable for you. Come up with a plan to stick to them and start sleeping on a schedule.
  2. Natural sunlight every day- make natural sunlight a priority as it helps with circadian rhythm and sleep
  3. Clear your mind- eliminate mental stress. Journal before bed, keep a list on your bedside table to write down things racing through your mind.
  4. Light stretching or yoga
  5. Relaxation practices: breathing, meditation, progressive muscle relaxation, warm bath
  6. Make your bed for sleep & sex only
  7. Try carbs before bed- can help you sleep better
  8. Sleep in a quiet, cool, dark environment
  9. Try some hot tea- night time tea, bone broth before bed

 

AVOID:

 

  1. Naps
  2. Caffeine in the afternoon
  3. Devices 1-2 hours before bed
  4. Wi-fi overnight
  5. Alcohol within 2 hours of bed

 

Here are a few supplements to consider. Talk with your provider before taking any new supplements.

  1. Phosphatidylserine
  2. Magnesium glycinate
  3. Potato Starch- feeds good bacteria
  4. 5 HTP
  5. L-theanine
  6. Melatonin

If you have other sleep issues such as sleep apnea or restless legs. Or are wondering if you have something medical disrupting your sleep. Please, schedule an appointment with Dr. Meyer or myself (Sarah Julianelle- Nurse Practitioner). We can also help you come up with a personalized plan for better sleep for you if you are interested. Or you can start yourself by setting some sleep goals: Identify issues to address and choose one thing to change today. Let us know if you have any questions.

 

For more information, please check out this video