One of the most common things we hear from our patients is… ‘I can’t sleep.’ Even though it can feel like you are the only person you know not sleeping, you aren’t alone. It is estimated that 50-70 million Americans deal with some form of sleep disorder. Every year, 30-40% deal with some form of insomnia, which is the inability to fall asleep, stay asleep, or go back to sleep upon waking. Even if your body feels exhausted, you can still struggle to get to sleep, leaving you feeling fatigued and desperate. Our top tips for good sleep revolve around a good bedtime and sleep hygiene routine.
Sleep is essential to overall health, but what happens when you aren’t getting the rest you need?
Quality sleep is vital to our overall health, but even more vital to your healing process. Getting the proper sleep is vital to restore and repair nightly, so you feel alert and refreshed in the morning. If you are dealing with ongoing or chronic health issues, sleep becomes even more important as it gives the body an opportunity to restore what has been damaged.
If you are struggling to get quality sleep, your brain and body can suffer. This can lead to a host of secondary issues such as: diabetes, obesity, heart disease, high blood pressure, memory problems, and even cognitive decline.
What causes sleep problems?
The root cause can vary from person to person, but some things we see include: anxiety, depression, PTSD, autoimmune issues, HPA axis dysfunction, blood sugar imbalances, hormone dysfunction, and the list goes on. Getting the answers you need can help identify the root cause of sleep problems and get your body back on track. In the meantime, there are things you can do to help improve the quality of your sleep, starting tonight.
What you can do to get the sleep you need.
Here at F8, we work on sleep hygiene with every single patient. Our bodies possess the amazing ability to get back to balance, given the right tools. Sleep hygiene helps prepare your body for optimal rest and is one way to gently encourage your body back into the natural rhythm it craves. You don’t have to wait. You can start these sleep hygiene habits tonight.
- Use dimmer switches and warm light lamps or bulbs to help with relaxation. In the evenings (or at least one hour before bed) turn your lights down low. You can use lamps with warm (red/orange) light bulbs. A salt lamp can be very beneficial to keep in your room as the warm hues help promote relaxation and can also help your body produce more melatonin.
- Start a bedtime routine. This lets your body know it is time to wind down and prepare for sleep. You can incorporate your nightly hygiene habits, and some relaxation techniques (breathing exercises, light stretching, reading). Work to find a rhythm that feels good and works for you. It is important to stop all screen time one hour before bed. If you are reading, read a real book or use a device that does not emit any form of blue light.
- Take a hot shower or bath before bed. This can not only be calming, but the routine helps prepare your body to prepare for rest. You can add some relaxing epsom salt and even lavender essential oils to help your body ease into sleep. If you use essential oils, using a calming blend on the bottoms of your feet or in a diffuser can also aid in relaxation.
- Keep your room dark and cool. Use room darkening shade if necessary, and keep the temperature of your room around 65 degrees for optimal sleep.
- Melatonin and Magnesium- The Dynamic Duo: If absolutely needed, these two sleep staples can be supplemented short term to help you get the deep sleep you need. Depending on supplements long term is not the goal. If you are struggling to get the sleep you need without supplementation, you need real answers.
- Work to Stabilize Blood Sugar. This is a foundational piece at F8, and it is necessary for optimal sleep. If you are dealing with blood sugar swings, you will be hard pressed to get a good night’s rest. If you are looking for a good reason to start monitoring your blood sugar, achieving optimal sleep is it.
Our bodies love routine… Creating a sleep hygiene routine can help restore your body’s natural rhythm. However, if you are dealing with chronic sleep problems, it is vital to get real answers and address the root cause. If you or a loved one are dealing with sleep issues, there is hope. You can restore your body’s natural sleep rhythm and get the restorative rest you need. Reach out and talk with our team about how we can help. https://f8wellcenters.com/contact/