Are you having trouble sleeping? Here are some ways to improve your sleep quality.
Getting good sleep seems like a rarity these days. While it’s normal to have an occasional night of tossing and turning, it seems that more and more Americans aren’t getting the quality of sleep they should. In fact, most Americans are sleep deprived. If you’re having trouble sleeping, our Rome, NY, Preventive Medicine physician Dr. Camille Dillard can help figure out why you’re dealing with your sleep problems and provide you with solutions.
Good Sleep is Critical
While eating a healthy diet and getting regular exercise is essential for your health and lifespan, we also know that sleep is another foundation for leading a healthy life. Some of the benefits of good sleep include,
- Increased energy and better performance
- Healthy immunity and reduced risk for illness
- Improved mood
- Better memory and focus
- Maintaining a healthier weight
Sleep is the only time that the brain can remove toxins that accumulate throughout the day, so if you aren’t getting good sleep (particularly enough deep sleep), your brain isn’t able to clear the toxins. This can result in widespread inflammation and impact how your brain functions.
Signs You Aren’t Getting Quality Sleep
It’s important to recognize when poor sleep could impact your health and well-being. Some signs that your sleep is poor or that you’re not getting enough sleep include,
- Food cravings, particularly for starch and sugar
- Blood sugar fluctuations
- Mood swings (increased irritability)
- Fatigue
- Brain fog
- Grogginess
- Dozing off during the day
- Poor memory and attention
- Increased inflammation and muscle soreness
- Loss of motivation and energy
Way to Improve Sleep Quality
While sleep is as natural as breathing, we also know that there is an art and a science to improving how we sleep. The habits you adopt during the day can either help lull you into a wonderful, restorative, healing slumber or leave you staring at the ceiling all night. While it’s important to turn to our Rome, NY, Preventive Medicine team if you suspect that you may have a sleep disorder, some helpful hacks for improving your sleep in otherwise healthy individuals include,
- Getting regular movement or exercise during the day
- Eating a healthy, unprocessed diet
- Avoiding eating meals or snacks 2-3 hours before bed
- Establish a winding-down ritual such as a bath or reading to help your brain and body relax
- Shut down electronics and avoid looking at screens for about 2 hours before bedtime
- Dim lights and avoid bright lights as soon as the sun goes down
- If you need to look at a screen, blue-light blocking glasses may help block out some of the blue light that could be keeping you up at night
- Avoid any activities such as cleaning the house or doing work that could activate the brain and body and make it more challenging to wind down at night
- Consider adaptogens or supplements such as L-Theanine, GABA and magnesium that may improve sleep
- Adopt a meditative practice and find ways to alleviate stress
If you are having trouble getting the quality sleep you need, our Rome, NY, Preventive Medicine physician Dr. Dillard can help you get back on track. Natural Health Center understands that sleep is key to health, vibrancy and well-being. To discuss your sleep problems with our team, call 888-338-WELL.