Good Night: Tips for Healthy Sleep

 

Dr. Van Westen and the Optimal Performance Team

Read Good Night: Tips for Healthy Sleep. Dr. Van Westen and the Optimal Performance team to learn more about Optimal Performance Health Care, LLC and our Physical Medicine office in Brookfield.

We look forward to serving you! Call – 262.226.8349.

Weve all been there: tired, irritable, and finding it hard to think clearly. Not getting enough sleep can affect your work, personal relationships, physical abilities, and more. But did you know that if you consistently miss out on quality sleep time you could be harming your health? Insufficient sleep has been linked to the development of many chronic diseases and conditions, including obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.

According to the Centers for Disease Control and Prevention, more than a third of adults do not get the recommended amount of sleep on a regular basis.

The American Academy of Sleep Medicine and the Sleep Research Society suggest that anyone between the ages of 18 and 60 sleep at least seven hours per night to support optimal health and well-being. 

I see patients with sleep challenges at least five to seven times a week,said Dr. Van Westen, PT, DC, CCN, DNBCE. Sleep is essential for physiological energy in the brain and body. It affects you in so many ways.

Fortunately, some lifestyle changes may help you fall asleep faster and stay asleep longer. When my patients experience nighttime challenges, I recommends the following helpful tips.

Sticking to a Routine

Create an evening ritual so you can relax and prepare yourself for sleep every night. This winding-down routine may include:

A cup of herbal tea

A warm bath

A bite-sized protein snack (like sunflower butter on celery)

Meditation

I often suggest my patients repeat a simple mantra over and over right before bed or while in bed,said Dr. Van Westen. It helps calm the mind and body.

Sleeping in the Bedroom

The bedroom should be reserved for sleeping only with no television or reading while in bed. Dr. Van Westen also recommends that you do not listen to music before bedtime unless the music is relaxing or meditative. Make sure the bedroom is dark and quiet or use an eye mask and earplugs.

Limiting Stimulants

After 3 p.m. do not consume caffeine, which can be found in coffee, tea, soft drinks, and chocolate. It is also wise to avoid nicotine and alcohol close to bedtime. While alcohol may help you fall asleep, it can interrupt your sleep later in the evening.

Unplugging

Laptops, tablets, and cellphones emit artificial blue light that can throw off the bodys natural circadian rhythm, a 24-hour cycle of physiological processes. A good habit to get into is shutting down devices two to three hours before bedtime.

Social media can be distressing. One article can lead to more and more articles,” “Its better to unplug before bedtime.

Exercising

Aerobic exercise, strength training, and yoga can all help improve your quality of sleep. If stress keeps you awake at night, the rhythmic stretching and relaxing poses of yoga can help you fall asleep faster.

Eating Healthy

When they arent sleeping well, my patients often eat more fast food or prepared foods because they dont have the energy to cook a good meal,” Dr. Van Westen said. Its a bad habit to get into. When you are feeling healthy and well-rested, you tend to eat healthier foods.

Your diet should include foods that can increase serotonin levels and get your body ready for sleep, such as:

Complex carbohydrates: whole-grain bread, cereal, pasta, crackers, and brown rice

Lean proteins: low-fat cheese, chicken, turkey, and fish

Heart-healthy fats: peanuts, almond butter, walnuts, almonds, cashews, and pistachios

Try some of these healthy lifestyle changes tonight and you may wake up to a brighter tomorrow! 

Did you enjoy it? Share it and make a difference today!

Dr. Van Westen and the Optimal Performance team to learn more about Optimal Performance Health Care, and our Physical Medicine office in Brookfield, WI. 

We look forward to serving you! Call – 262-226-8349

Tagged in: Dr. Van Westen, Sleep, Health