Tips to help you relax, let go and get your sleep
Many of us wonder why we feel tired all the time. That drowsy, sluggish, sleepy feeling could be a sign your sleep and health habits need an adjustment.
Sleep is a powerful tool to boost your immune system and mood. It also helps reduce anxiety and improve memory. Another bonus – sleep helps with weight management.
When you get adequate sleep, you help every major organ system function well. That's why doctors recommend you get seven or more hours of sleep a night.
Here are simple lifestyle and sleep hygiene habits that can help you fall asleep faster and improve your sleep quality.
Schedule at least seven hours of sleep and make it a priority. If you are still waking to your alarm in the morning, try increasing your sleep time by 15-minute increments until you wake right before the alarm.
Maintain a consistent bedtime and wake time, even on the weekends.
Work with your sleep chronotype, if possible. Are you a morning lark or a night owl? Going to bed later and waking later may be genetic, not laziness!
Get exposure to light when you first wake up. Light regulates melatonin, a hormone that helps you sleep better at night.
Avoid alcohol and caffeine later in the day. A caffeinated beverage you consume in the afternoon could keep you up at night. Alcohol disrupts your natural sleep rhythm and can make you more tired in the morning.
Limit exposure to light one hour before bedtime, including TV, phones and computers. Incorporate a wind-down routine that signals your brain and body to rest.
Set up your sleep zone
You can create a restful atmosphere with these tips.
- Keep your room dark, quiet, clean and cool – between 65 and 67° F.
- Place electronics outside of the room.
- Encourage animal companions to sleep in their own bed.
- If you wake up, don’t check the time on your phone or clock. Your alarm is there for a reason.
Supplements can provide short-term sleep support
Natural sleep aids can help improve your ability to relax and fall asleep. Naturopathic doctors at the Goshen Retreat offer natural therapies to promote health and wellness – and a good night's sleep.
Drowsiness, interrupted sleep, snoring or gasping for breath may be a sign of a medical condition that can be treated. Talk with your healthcare provider about your sleep concerns.
Goshen Sleep Disorders Center offers treatment for common sleep disorders, such as insomnia, sleep apnea and narcolepsy. The center's sleep lab is accredited by the American Academy of Sleep Medicine.
Shelia Manning, ND supports patients at the Goshen Retreat on their journey toward their best health and wellness. She focuses on natural therapies to restore energy and help the body function at its best.
