HEALTH & WELLNESS CORNER
HEALTH & WELLNESS CORNER
BRUCE BLITMAN NEAL NAY
The 7 Habits of Highly Efficient Sleepers( Continued)
• Put out the animals, if you are unable to keep pets out of the bedroom, avoid having them sleep in bed with you( they can disturb your sleep).
• Remove clutter, remember it is not an office or a living room. Your goal is to make your bedroom a“ sleep sanctuary”.
• Try aromatherapy with essential oils, research shows that Lavender may help you fall asleep more quickly.
Habit # 5: Develop a Nightly“ Relaxation Ritual”
• Create and maintain a bedtime“ relaxation ritual”, a set of routines that you perform before going to bed at the same time( even on the weekends), the purpose is to turn off your mind and train your brain to expect sleep at about the same time of the day. For maximum effectiveness, be very consistent using the same elements of your ritual, in the same order, each and every time before bed. Also, before starting your ritual, about one hour before bedtime, stop performing any activity that stimulates your mind … Stop: Using your cell phone, paying bills, surfing the net, watching news on TV or computer, playing games on computers or cell phones.
• The relaxation ritual activities can be whatever you prefer, but preferably things that you find to be very relaxing, conducive to sleep, and most importantly, non-stimulating.
• The activities should be performed at the same time, in the same order, every night, night after night, even on the weekends, consistency is the key.
• The more elaborate and complex your ritual, the better, but it must not be so complex that you can not perform it easily and consistently.
• Some suggested ritual elements: Make final“ rounds” of your house,( follow the same pathway each night), a warm bath, progressive relaxation and stretching routines( but not vigorous exercise), play soothing music, make a cup of Chamomile tea, read for 20 minutes, any form of nighttime grooming, meditating, praying, or any
activity that is conducive to relaxing your body and turning off your mind.
Habit # 6: Develop an Exercise Habit and Stay Active
• Keep active. The more physically active and mentally engaged you are during the day, the better you will sleep. Conversely, less activity results in more shallow and fragmented sleep.
• Exercise has been conclusively shown to benefit sleep in many ways, including increased amount of deep sleep( Delta wave sleep), better sleep efficiency, and decreased awakenings. Try to choose exercise that you can perform consistently, and at the same time every day, this can include gentle exercise such as walking and stretching. Yoga is ideal.
• Research studies have demonstrated that after 4 to 24 weeks of exercise, adults with insomnia fell asleep more quickly, slept slightly longer, and had better sleep quality than before they began exercising. The exercise does not have to be strenuous to be effective.
• Do not exercise close to bedtime, 2 to 4 hours before“ lights out” is ideal, your falling body temperature after exercise to help you doze off.
• If you have been sedentary, start slowly, and talk to your doctor before beginning any exercise routine.
Habit # 7: Assess Your Sleep
• Snoring that is loud, builds to a crescendo, or has episodes of quiet punctuated by snorting or gasping, that is accompanied by sleepiness or fatigue, are signs of sleep apnea, a potentially deadly sleep disorder, discuss your symptoms with your doctor or contact a sleep specialist.
• Discomfort in the extremities, particularly the legs, that interferes with falling asleep, or wakes you up at night, or kicking in your sleep that disturbs your bed partner, may indicate Restless Leg Syndrome or Sleep Related Periodic Limb
PBCBA BAR BULLETIN 18
Movement Disorder. This should be discussed with your doctor.
• Recurring episodes of sleepwalking, sleep talking, sleep texting, sleep eating, sleep driving, or“ acting out” of dreams should be discussed with your doctor or a sleep specialist.
• Chronic insomnia or any chronic sleep problem lasting longer than 3 months, that does not respond to any of the measures included in this handout, should be discussed with your doctor or a sleep specialist.
• Keep a sleep diary for 2 weeks or more and bring it to your physicians’ appointment, tracking your bedtime, wake time, periods of wake during the night, and naps taken during the day. A sample sleep diary can be found at: http:// www. palmbeachbar. org / wpcontent / uploads / 2025 / 08 / HWCorner- SleepDiary. png
Consistency is key!
By incorporating all these 7 evidencebased habits into your daily routine, you can significantly improve your sleep quality, boost your physical and mental health, and enhance your overall wellbeing. Consistent practice of these strategies can lead to deeper rest, sharper thinking, improved mood, and greater resilience in daily life. Start tonight— better sleep is the foundation for a better tomorrow.
Neal Nay, RPSGT, RST, is a Board-registered sleep disorders clinician with over 30 years of experience in the clinical and research aspects of sleep medicine. Currently serving as Project Manager at the Jupiter Medical Center Sleep Center, overseeing patient care and education initiatives and advancing evidence-based sleep health practices.
Bruce A. Blitman is a Florida Supreme Court Certified Circuit, County and Family Mediator in Palm Beach Gardens. He serves on the Health and Wellness Committees for the Palm Beach County and Broward County Bar Associations. His email address is Babmediate @ aol. com.