With a new year comes hope after the start of a pandemic fake news contested elections and protests And those are only a segment of the news weighing on our minds as we enter 2021 When we are constantly bombarded on social media and a 247 news cycle it can be easy to let it get to us To sleep well at night we need to find ways to manage what we cannot control
Unfortunately a lot of the news we consume today isnt so much reporting as it is a way of keeping people addicted to the news cycle says licensed psychologist Logan Jones PsyD
A recent study concluded seven to nine hours of sleep rebuilds muscle more efficiently than those who receive less than seven hours of rest per night Sleep strategies helped the study participants adjust their daily routine to sleep more and eat healthier while maintaining a consistent workout routine
Because of the pandemic we need to acquire healthy eating and exercise routines to keep our immune system strong
Exercise including yoga meditation or running can help unwind your anxiety and release the toxins clogging your mind and body By pursuing the right mix of physical activity a short 30 minutes creates the balance needed for a restful night and a clear conscience For some the start of the day works best to maintain a healthy glow
A few morning tips for a healthy morning start include
- Meditation prayer or worship can kick start your mind into a calm start
- Making your bed may provide you the physical and visual peace for your bedroom
- List what you are thankful for in a gratitude journal
According to an article in Time more than half of Americans say the news causes them stress and many report feeling anxiety fatigue or sleep loss as a result the survey shows During this same study 110 adults checked news every hour while 20 reported constantly montoriting news either through trending headlines on social media or internet news searches
When we are directly exposed to the news consistently we need remedies to help us sleep well
Melatonin supplements are a natural place many people start As a hormone that is produced naturally by your body it signals the brain that it is time to sleep Melatonin levels naturally rise towards the end of the day with levels falling in the morning
Melatonin has been proven in studies to increase the total amount of sleep time and reduce the time individuals fall asleep outside their normal sleep patterns but it should not be a long term solution to sleep ailments
Many have heard of the natural wellness remedy of adding oils to the bedroom but do not know where to begin Just as different options aid the sense of smell an oil lasts throughout the night enjoyed for you and your partner Lavender is a good place to start
For some a prescription for insomnia or anxiety may be needed if sleep deprivation grows and recommended remedies do not work By turning off the television and removing yourself from social media after dinner your brain has a chance to recharge It will also keep your news consumption during the daytime hours allowing your evening to be a time of rest and relaxation
Jones states alarming news broadcasts due to the events surrounding a pandemic will have a negative impact on your mind and body even if you recognize it as background noise the noise still reaches your psyche
Your doctor may ask that you track your experiences with insomnia What to track for your doctor in a journal will be helpful when you find yourself out of options and needing some expert help
Start a sleep journal so you can bring this to your appointment
- Wake up and bedtime
- The last time and meal you last ate
- The season and room temperature
- How tired you were at work
- The last drink you took water caffeine
- Any medications you took
- Time of day and amount of exercise during the day
UC Davis Health recommends not utilizing your bedroom as your office or your bed as a workspace You need separation from your work and your bed to add boundaries Your mental health will thank you if you leave your bedroom as your resting space
If you live in Alaska and want to see if a sleep study is right for you contact The Alaska Sleep Clinic by clicking the link below for a free 10 minute phone call with a sleep educator who can help determine if a sleep study is necessary or if a consultation with our sleep specialist needs to be scheduled
If your New Years resolution involves losing weight or otherwise improving your health and well being getting enough sleep could help you achieve your goaland a whole lot more
When we sleep better we feel better 2021 is here so make a promise to yourself and your loved ones to live a healthier longer life
If you think you may have sleep apnea dont put off contacting your doctor or Alaska Sleep Clinic
