The Coronavirus Pandemic has caused many of us to experience interruptions in our sleep. It is common for big changes in our routine or stressful situations to have this affect. Why is it important to get good quality sleep? Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
Since getting to bed early and getting quality sleep is vital, here are some tips:
- Regulate your body’s clock. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet and comfortable.
- Research has found that exposure to blue light suppresses the production of the sleep hormone melatonin more than any other type of light. So get rid of LED lights and turn off all electronic devices at least 2 hours before bedtime.
- Get some exercise and get some sunlight. Being physically active with even light exercise during the day can help you fall asleep more easily at night. Light is the principal control of our day-night cycle, influencing everything from body temperature to metabolism to sleep.
- Have a relaxing bedtime ritual. Take a nice warm shower or Epsom salts bath or foot bath, diffuse relaxing Essential Oils, read a book, Meditate, Pray or do other calming activities to help you wind down before bed.
- If you have trouble sleeping, avoid naps, especially late in the afternoon.
- Avoid cigarettes, as they can reduce nighttime melatonin production and lead to disrupted sleep patterns.
- Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help such as Almond butter on toast, or granola with seeds and nuts with coconut milk are good options.
- Avoid alcohol and Caffeine which can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening. They rob your body of the vitamins and minerals needed to make GABA – a soothing, calming neurotransmitter needed for sleep, calm and literally slowing down brain cell activity.
Of course, some sleep issues require more concentrated effort. Physiologically, if you are having trouble falling asleep, staying asleep or turning your mind off it may relate to a weakness in the Adrenals, Liver or Nervous System. Mental or emotional stress can be aided by working with someone to develop techniques to cope. Pain or physical discomfort when sleeping may require a structural adjustment.
Whatever issues you may be having, we have a skilled team of professionals to help you get the best sleep possible. Contact us today for more details.
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Episode 03: Sleep
Episode 02: Fitness
