SELF HELP
8 MOMENTUM
DR. SERGE GREGOIRE, PH.D, CCH
Functional Medicine Doctor
281-616-3816
[email protected]
www.nutrition-houston.com
How to get a GOOD
Most modern lifestyles cause a lot of
pressure, stress, and anxiety. One of
the most common side effects is sleep
disturbance.
According to the National Sleep
Foundation, several components define healthy sleep,
including:
- The short duration between lying down and falling
asleep
- Regular sleep consisting of seven to nine hours in a
24-hour period
- Continuous and non-interrupted sleep during the
night
- Feeling energized and refreshed the day after
- Being able to be fully productive during the morning
hours
- Absence of abnormal behavior during sleep, such as
snoring, restlessness, and sleep apnea
Sleep is necessary to maintain the function of
numerous physiological processes, including:
- Memory consolidation
- Immune system optimization
- Reduction of oxidative stress
- Regulation of hormones (promote weight loss)
- Sleep optimizes cognitive function
- Sleep maintains a healthy heart
- Is anti-inflammatory
Chronic sleep deprivation increases the likelihood of
risk factors for heart disease, including:
- Hypertension
- Type 2 diabetes
- Obesity
Additionally, sleep-deprived individuals reported
eating more meals per day due to increased appetite.
Scientists explained this phenomenon as the effect
of sleep on the regulation of hunger-suppressing
hormones.
Many activities may improve sleep quality, such as:
- Exercising regularly
- Practicing yoga
- Meditation/praying
- Taking a warm bath
- Listening to calming music
There are also some habits that individuals may want
to adjust or remove from their daily life altogether to
improve sleep habits.
- Avoid using phones or laptops before bedtime. The
National Sleep Foundation suggests avoiding the