SELF HELP
DR . SERGE GREGOIRE , PH . D , CCH Functional Medicine Doctor Mind and Body Solutions
HOW TO GET A GOOD NIGHT OF SLEEP
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 use of digital devices a few hours before bedtime to prevent insomnia and improve sleep quality .
- Avoid exercise before bedtime . Scientists have found a solid correlation between getting sufficient exercise and healthy sleep ; however , avoid exercising during the evening because it stimulates the production of hormones that promote wakefulness .
- Limit naps to 30 minutes . Sleeping for long hours during the day can falsely signal the brain that no more sleep is needed , which can lead to acute insomnia defined by the National Sleep Foundation as a brief episode of difficulty sleeping . This negatively impacts normal circadian rhythm and healthy sleeping habits .
- Limit the intake of stimulants . While it is certainly helpful to avoid stimulants like caffeine and nicotine before bed , it is important to also remember that the effect of these stimulants can last for hours . If possible , avoiding them altogether will better improve sleep quality . Sleep experts advise eating whole foods because of the nutrients , vitamins , and minerals they contain . Below is a list of nutrients associated with positive sleep outcomes . Magnesium Vitamin C B vitamins Kava Kava Turmeric Ashwagandha Lavender Passion Flower Finally , sugar is a well-known disruptor of sleep . In other words , eliminate as much sugar out of your diet and you will feel better ! Matthew 4:4 Jesus answered , “ It is written : ‘ Man shall not live on bread alone , but on every word that comes from the mouth of God .’”
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