But how about those who are actually trying to get a good nights sleep but cant for some reason The same risks of sleep deprivation apply Lets explore some doctors tips to help you sleep better and stay healthier Then lets take a look at how acupuncture can potentially save your sleep
Avoid looking at any electronic displays an hour or two before you sleep
Our bodies sleeping habits are partly governed by biological cycles known as circadian rhythms These rhythms are a combination of nature and nurture theyre dictated both by instinctual triggers and the sleeping habits that we develop over long periods of time
One of these instinctual triggers is blue light which causes the brain to think that its still daytime Blue light reduces the levels of the hormone melatonin which is responsible for helping you get nice and sleepy Normally this is to keep you from getting sleepy during the day but in recent years weve had another source of blue light to drive down our melatonin levels thats present all day electronic devices
Phones tablets computers and TVs all emit blue light that can interfere with your melatonin production and make it harder for you to fall asleep To fix this problem you should reduce the time you spend looking at screens as you go to bed and totally stop an hour before you sleep You can also download software that can add a red tint to your screen to filter out blue light or wear blue light filtering glasses
Keep a consistent sleep schedule
Your circadian rhythms are also affected by the hours you go to bed and wake up An irregular sleep schedule can make it harder for you to fall asleep or give you sleep quality issues as your body constantly tries to adjust its circadian rhythms to match your behavior
Avoid late night coffee
Its a no brainer Coffee keeps you awake
But what you might not know is that even after the initial caffeine buzz from a cup of coffee wears off the caffeine continues to sit around in your system for as long as 8 hours You might not feel very much awake but the residual caffeine will make it harder for you to fall asleep
Try mindfulness meditation
Studies show that the relaxing effect of mindfulness meditation can help improve the symptoms of insomnia and improve sleep quality Meditation can reduce the stress and anxiety of daily life relaxing you and stimulating the parasympathetic nervous system restoring blood pressure and heart rate and making it easier to sleep
Have regular workout habits
Exercising during the day has incredibly positive effects on your quality of sleep It can help you go to bed faster reduce your anxiety levels and even allow you to sleep longer In the long run regular exercise may lead to better health and weight loss which can reduce a lot of the effects of insomnia
The one caveat is that you shouldnt exercise too close to your intended sleeping time Theres a certain high immediately after workouts that can make it harder to fall asleep
Avoid alcohol at night
Alcohol has a variety of negative effects on your body including interfering with melatonin synthesis and increasing snoring and other sleep conditions Reserve the night drinks for special occasions and even then try to stop drinking a couple of hours before you head to bed
Try sleep supplements
Many people suffering from insomnia actually have disorders that reduce their production of melatonin GABA and other hormones and neurotransmitter chemicals Taking supplements for these can greatly improve your sleep quality Of course you should consult a sleep specialist before you take any of these Its important to determine if there actually is a disorder in the first place
Try acupuncture for your sleep quality needs
These methods can be effective for many people but insomnia is a complicated condition that has plenty of possible root causes
With acupuncture you can tackle the problem at its source Thousands of years of traditional Chinese medicine have identified energy pathways that when disrupted can affect everything in your life including your sleep
If you think you may have sleep apnea visit us at Alaska Sleep Clinic We provide doctors who are well versed in evidence based medicine as well as traditional medicine with experts in all things sleep
