Considering that we spend a third of our life sleeping, getting good quality sleep is important for health. Unfortunately, I see a lot of patients struggle to feel well because their sleep is so poor. Having a great night’s sleep isn’t just about what natural remedy or medication would be most effective, but a large part of it involves your sleeping routine and environment. Here are 5 easy tips to improve your sleep immediately.

• Establish a bed-time routine.
  The human body works best on routine so establishing an effective bedtime routine is a great starting point. A proper bedtime routine should allow for at least 30 to 60 minutes of ‘winding-down’ so that your para-sympathetic nervous system kicks in and can prepare your body for sleep. Calming activities may include reading a book, taking a bath, or meditating.

• Keep your bedroom as dark as possible.
  Good sleep requires sufficient melatonin (the sleep hormone) to be produced. Any sources of light, either coming from your window, electronics or even night-lights can disrupt melatonin production and prohibit you from falling and staying asleep. Getting good black-out curtains are helpful during the summer months when the sun sets much later in the day. It may also be useful to wear an eye mask during the night to completely block out the light.

• Remove sources of electromagnetic radiation (EMR).
  More studies are showing the negative impact of EMRs on our health and in particular, its negative effect on our sleep. EMRs, like light, can disrupt the production of melatonin during the night. EMRs can come from any electronics in your room including your clock radio, television, computers and laptops, and cell phones. It is a good idea to keep your bedroom an ‘electronics-free’ zone for the best sleep.

• Be mindful of what and when you eat before going to bed.
  Avoid stimulants such as caffeine from coffee, tea, chocolate at least a few hours before bedtime. Avoid being too full or too hungry because you don’t want your digestive tract working overtime while you are trying to sleep. If you have a small or sensitive bladder, wind down your fluid intake the closer you get to your bedtime.

• Exercise earlier in the day
  Exercise is great for sleep and for your health. It stimulates the production of a hormone called cortisol that stimulates your brain and keeps you alert. Therefore, exercising too late in the day or right before bedtime can disrupt your ability to sleep, so try to get your exercise in at least a few hours before heading to bed.

~ Dr. Patti Yik, ND

Interesting related article:

Poor Sleep an Established Risk Factor for Heart Disease – Presented at the EuroHeartCare 2015 Conference, June 15, 2015