All Natural Secrets to a Good Night SleepAug 17, 2022
Here are the all-natural secrets for how to get better sleep.
If you can't sleep, you can't heal.
Sleep is underrated, but it's essential for health.
Why do we need sleep?
- Consolidate memories and helps the brain function
- Reset immune system
- Restore hormone balance
- Clear metabolic waste and neurotoxins
Without adequate sleep, the risk for autoimmune, cancer, and diabetes increases.
Advantages of restorative sleep include reduced stress, better immune system function, lower blood pressure, and better mood.
Sleep helps our brains to function normally and is highly correlated to mental as well as physical health.
Every show we talk about the importance of reducing stress and having a stress outlet. Stress isn't a disease but it makes everything worse.
A person with inadequate sleep is more likely to experience symptoms of depression and anxiety. Poor sleep also raises the risk of suicidal thoughts and behavior.
So much of improving sleep is making simple lifestyle changes.
- Create total darkness
- Eliminate electronics in your sleep space
- Positive affirmations
- White noise or calming music
- Put your body on a schedule
- Get up at the same time
Good sleep means...
- Sleep needs vary by age. Newborns need more sleep than adults. People differ in the amount of sleep they need to feel good. It is usually between 6-9 hours.
- Sleep should be consistent. Get up at the same time and go to bed at the same time.
- Sleep should be restorative and you need high-quality sleep that makes you feel rested when you wake up.
More is not always better. It's important to note that too much sleep can be just as bad as not enough.
4 Stages of Sleep:
- Falling asleep
- Light sleep
- Deep sleep
- REM (rapid eye movement)
Circadian rhythm varies from person to person and is regulated by genes and the amount of light that our brains detect. Waking up at different times on weekdays and weekends can confuse your circadian rhythm. That's why it's so important to keep your body on a schedule and wake up at the same time every day.
In acupuncture, it is believed each organ system is active in a certain 2-hour window. If you're waking up at the same time every night that corresponding organ system may need balance.
Avoid stimulants before bed- sugar, caffeine.
Avoid blue light, LED, TV Screens, and phone screens when going to bed.
Don't eat too close to bedtime to avoid digestive issues that may keep you awake.
Download the 28-point checklist
The most common thing we hear from our patients is, "I wish I had found you sooner!" The foundation of your quality of life is your health. Every day and every choice counts. Click below to schedule a consultation.