Lifestyle Changes to Improve Sleep

Good sleep is a cornerstone of health.  Six to eight hours is good for most people.  However, surveys have shown sleep related issues (can’t get to sleep, can’t stay asleep, not fully rested in the morning, etc.) are chronic complaints today.
Impaired sleep can weaken your immune system.  It can also increase heart disease, digestive disorders (ulcers bloating constipation and more), mood disorders (depression, anxiety, decreased motivation, etc.)  Sleep deprivation can cause premature aging by interfering with the benefits gained during deep sleep.
If you sleep well don’t change whatever your routine is.  Continue to support those successful actions!
The following tips have worked for some people who DO have sleep issues.  Pick out one or two at a time and give them a try.

 

1. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep.
2. Avoid caffeine. Some people, do not metabolize caffeine efficiently and will feel its effects long after consumption. Limit caffeine consumption to morning only.
3. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
4. Exercise regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
5. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep.
6. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
7.  Let us check your adrenals – Scientists have found that insomnia may be caused by adrenal stress.
8. If you are menopausal or perimenopausal, get checked out at our clinic. The hormonal changes at this time may cause sleep problems if not properly addressed.

Article adapted from Health Freedoms.

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