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May 4

Feeling Sleep Deprived?



Follow these 5 steps to better sleep

Think about all the factors that can interfere with a good night’s sleep: from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It’s no wonder that quality sleep is sometimes elusive. Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep.

No. 1: Create a sleep schedule/ritual

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. If you don’t fall asleep within about 15 minutes, get up and do something relaxing then go back to bed when you’re tired. If you agonize over falling asleep this can lead to frustration and frustration to stress equaling no sleep. Do the same things each night to tell your body its time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music with low lighting. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.  Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 2: Pay attention to what you eat and drink

Try not going to bed either hungry or just after you finished a meal, especially one high in carbohydrates.  The foods you eat may provide you with a burst of energy that your body cannot slow down when trying to relax. Limit how much you drink before bed and what you drink. Drinks containing sugars and caffeine are sure to combat your sleep for hours to follow. Alcohol is another to avoid and be used in moderation, it can make you feel sleepy at first but it can disrupt sleep later in the night.

No. 3: Get comfortable

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, set limits on how often they sleep with you, or insist on separate sleeping quarters.

No. 4: Include physical activity in your daily routine

Regular physical activity (as little as 20-30 minutes a day) can promote better sleep, helping you fall asleep faster and enjoy a deeper sleep. Timing is important, if you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 5: Manage stress

When you have too much to do and too much to think about your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Before bed, jot down what’s on your mind and then set it aside for tomorrow.

Dr. Vinita’s Take:

Sleep is one of 6 concepts that lead to a life in balance and people underestimate its importance drastically.  A good sleep equals a healthier you.  If you are still having problems sleeping after trying the above ideas, come and talk to our sleep specialist. Lack of sleep could be related to medical disorders like sleep apnea. If abnormal sleep patterns are associated with fatigue and snoring – evaluation is important.  Peace medical center, helping you work towards a Life in Balance.




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