25/02/2021 by Main Street Naturopathic Clinic 0 Comments
Having Trouble Sleeping?
Most health professionals and experts agree that sleep is a vital component of health. Sleep helps the body heal and process the day’s events. It allows us to recharge and get ready for the day ahead. But, when people go without sleep, it can affect their mood, immune system, digestion and most of their body’s processes.
Insomnia or not sleeping well can lead to:
●Mood swings, irritability
●Increased risk of developing chronic diseases such as hypertension, diabetes, obesity, depression, heart attack and stroke
Lack of sleep or difficulty sleeping can be caused by a variety of things such as: thyroid disorder, hormone disturbance, excessive caffeine intake, depression, or anxiety.
Although there can be many causes of sleep disturbances, here are 5 easy steps to getting better sleep:
1. It’s best to avoid bright lights at least an hour before bed, including blue light from a television, smartphones or tablets. Light prevents melatonin from being produced in the brain, disrupting the normal sleep cycle.
2. Reserve coffee or other caffeinated beverages before 10 am. Drinking coffee or caffeinated beverages late into the day will prevent your body from winding down at an appropriate time, making it tough to sleep at your bedtime.
3. Exercise in the morning. Cortisol spikes when you exercise, so starting your day with exercise is the best way to get energized for the day and allow for normal production of cortisol throughout the day. Exercising at night might alter your body’s normal cortisol production, preventing sleep.
4. Meditate at least 10 minutes before bed. Meditation promotes relaxation and helps stressful moments of the day dissipate. If deep breathing meditation seems too advanced, start with a guided meditation. There are many meditation apps that offer different guided meditations to choose from.
5. Avoid meals at least 3 hours before bedtime. Eating close to bedtime can disrupt restful sleep, especially if you have issues with heartburn or other digestive issues. Research shows that eating too late at night can lead to metabolic dysfunction, impacting weight and your normal sleep cycle.
If the tips above don’t help, it may be time to visit a doctor to dig deeper as to what is going on.
Because sleep is so important, it’s critical that the cause of lack of sleep is addressed. Call our clinic at 1306-692-6160 to schedule an appointment with Dr. Chiasson to discuss your sleep!