Optimizing Sleep

Optimizing Sleep

Sleep has a major effect on your health. Lack of restful sleep impacts the cardiovascular system, obesity, depression, memory problems, learning difficulties and reaction times. Center for Sleep recommends 8 hours of sleep for adults.

Falling Asleep.

Taking 15-20 minutes to fall asleep is normal, more than that check the following:

  1. Are you comfortable? Bedding, noise, light, anxiety, and shutting “off “your brain?
  2. Circadian rhythm is set by your body. Consistency in timing is important.
  3. Hormone Level. Your body automatically releases Melatonin, and is produced by your body as a response to darkness.
  4. Discontinue all electronics when going to bed to fall asleep.

Stay Asleep?

  1. Nocturia is getting up multiple times at night to go to the bathroom. Limit fluids, especially caffeinated and alcohol, check with MD as may be a drug reactions.
  2. Obstructive Sleep Apnea affects 30 % of male and 10% – 20 % of females is blocking of upper airway causing changes in memory, decision making skills and behavior.

Staying Asleep

  1. Keep a Schedule
  2. Relax and set mood with a dark, comfortable , quiet bedroom.
  3. Limit Naps and Exercise regularly.
  4. Relax before bedtime without electronics, caffeine or a heavy meal.
  5. Avoid Confusion using your bed for sleeping not a remote work space.

Try all the above and contact MD if needed.  Take Charge: Be your Best Healthy Self.

Leave a Reply