By Shannin Prather
July 2017 | 2017 Summer Newsletter
Sleeping well is very important to good health and overall wellbeing. Bodies heal and recover when we sleep peacefully and for as long as needed: helping your heart and other organs; metabolism which affects your weight; and mental working for peace of mind.
If you are having trouble falling asleep or staying asleep, you may be suffering from insomnia, and if insomnia isn’t addressed there can be long-term health effects.
Insomnia may be caused by high levels of stress, a side effect of medication, or a health issue. Insomnia may also be a health condition on its own.
Symptoms of insomnia include:
- Not being able to fall asleep
- Waking up often or too early
- Not feeling well rested after sleep
- Tiredness during the day
- Irritability, depression, or anxiety
- Trouble staying focused
- Issues with memory
- Headaches and stomach aches
Try these tips to help you get the sleep you need:
- Take fewer or shorter naps
- Go to bed at the same time every day
- Turn off all screens (computer, TV, phone) one hour before bedtime
- Keep your bedroom cool, but not too cold
- Add a fan to your room to keep it cool and to create white noise
- Listen to soothing natural sounds or peaceful music when you lay down for sleep— there are many free smart phone apps! Search for “sleep sounds”
- Keep your bedroom very dark or wear an eye mask to block light
- Don’t eat or drink at least two hours before going to bed
- Only use your bed for sleeping or being intimate, not relaxing. You want to train your brain that the bed is for sleeping.
- If struggling, get out of bed, do something relaxing for a bit (meditate, read), then try again
If these suggestions don’t help you, please ask your doctor for advice.