Strategies To Improve Sleep

Strategies To Sleep BetterIn an age where we are constantly plugged into the grid assimilating information at a rapid rate, sleep is well on the decline.

An estimated thirty percent of Americans suffer get less than the recommended six to eight hours of uninterrupted sleep a night according to Health magazine.

Continued sleep loss can be detrimental to your health and has been linked to chronic health issues such as heart disease, obesity, and high blood pressure to name just a few.

Advanced Surgical and Weight Loss Institute wants to give you all the tools possible on your path to wellness. Proper nutrition, balanced exercise, strong mental health, and sleep are tools that will aid you on your journey.

Sleep provides your body with a chance to renew itself. It also aids in brain function and memory consolidation. Bottom line, we function better and are able to make healthier decisions when we are well rested.

The National Institutes Health and Centers for Disease Control and Prevention offer advice on how to increase the likelihood of inducing sleep on your own. If sleep is an issue for you, here are some tools and techniques that can enhance your ability to slow down and get proper rest.

  1. Try to have a set time for going to bed and getting up every single day. Routine can by your friend when trying to get more sleep. On weekends and days off be consistent.
  2. Keep electronics and screens to a minimum the hour before bed. The light from these devices could signal to your brain that it is time to be awake.
  3. Establish a bedtime routine. Take a bath, utilize meditation, or find something that relaxes you. Create a routine to signal to your body sleep is approaching.
  4. Create a dark calming bedroom that relaxes you and serves as a catalyst for sleep. Darkening windows and keeping the room cool can help ease you into a restful state.
  5. Avoid heavy meals before bed.
  6. No caffeine or nicotine! Caffeine and nicotine are stimulants and can severely interrupt your ability to go to sleep. Caffeine can remain in the body up to eight hours so keep that in mind when choosing a caffeinated beverage in the afternoon.
  7. Limit alcohol use before bed. Unfortunately, alcohol is often used to aid going to sleep. While it may cause you to get to sleep it ultimately disrupts sleep in the long term by interfering with your body’s ability to fall into deep sleep according to the National Sleep Foundation. The end result can be a full nights sleep without the benefits of feeling rested and recuperated.
  8. Melatonin Supplements. Melatonin is a hormone naturally secreted by the pineal gland and helps regulate your body’s sleep-wake cycle. The proper dosage could aid normalizing your cycle and help you get to sleep. There is a word of caution however. Be sure to consult your physician before you take any sleep aids natural or otherwise.

As you can see, there are steps you can take to help you get a good night’s rest. Sleep is vital to your overall health and well-being. Implementing some of these strategies could increase your body’s ability to fall and stay asleep.

If you still feel like sleep is an issue for you contact your doctor to seek out potential underlying issues preventing you from getting the rest you need.