Sleep serves as your body’s primary shield against infectious diseases, providing a crucial reset period. Establishing a healthy sleep regimen is vital. Insufficient sleep can lead to health issues, weaken the immune system’s response, and heighten the likelihood of catching a common cold.
Lack of sleep or other sleep problems can affect weight loss, make you hungry, and disrupt blood sugar balance. This can lead to health problems like pre-diabetes, type 2 diabetes, and high blood pressure. It also weakens your body’s ability to fight off infections. Falling asleep can be challenging sometimes, check out these sleep hygiene tips, breathing techniques for sleep, and more.
Take a look at this article by CDC.
These are great tips for sleep hygiene, or in other words tips for a better sleep.
- Practice regular sleep rhythms—going to bed and waking up at the same time each day creates a rhythm in your body.
- Avoid having electronic devices such as televisions, mobile phones, computers, or tablets in your sleeping area. Electromagnetic waves can disrupt your sleep. It’s also advisable to switch off your WiFi and keep all electronic gadgets at a distance from your bed. Refrain from using screens two hours prior to bedtime.
- Create an aesthetic environment in your bedroom that encourages sleep, i.e., serene, restful colors, and no clutter. Create total darkness and a quiet and comfortable temperature in the room.
- Caffeine and sleep: Avoid caffeine or reduce it in the afternoon – Avoid alcohol.
- Get regular exposure to daylight for at least 20 minutes daily. This is actually a not-so-known sleep hygiene tip!
- Eat no later than two hours before bed to avoid trouble sleeping at night.
- Write your worries down, this will benefit your mind and body. During your Power Down Hour, write what is causing you anxiety and make plans for what you can do the next day to reduce your worry.
- Take a hot salt or aromatherapy warm bath for a better sleep.
- Consider having a massage, doing some stretching or yoga, or engaging in pleasurable sex before going to sleep.
- Breathing exercises for sleep right before going to bed will lower your Cortisol, and stress hormone, and will promote sleep – The 4-7-8.
- Avoid medications that interfere with sleep. These include sedatives, antihistamines, stimulants, cold meds, steroids, and headache medication containing caffeine.
- Take relaxing sleep minerals such as magnesium for the brain.
- Listen to relaxing music, white noise, or ocean sounds to help you sleep.
Golden sleep hygiene tips: Raising your body temperature before bed helps to induce sleep. A hot bath relaxes muscles and reduces physical and psychic tension, allowing you to improve your sleep.
Tip: Raising your body temperature before bed helps to induce sleep. A hot bath relaxes muscles and reduces physical and psychic tension.
Ingredients for a Relaxing and Warm Bath for Sleep
Heat the water as hot as you can comfortably
- 2 cup Epson salt (magnesium sulfate)
- ½ cup of baking soda
- 10 drops of lavender oil
- Light candles and play soothing music to enhance the experience (optional)
- Soak in for 20 minutes
You’ll likely find this calming routine so enjoyable that you’ll want to make it your new nightly ritual for a better sleep .
You will love this relaxing ritual so much you will probably want to incorporate as your new ritual at night time.
Breathing Techniques for Sleep
The 4-7-8 breath is an ancient technique from the yogic tradition. Practice this breathing technique at least twice a day.
- Close your mouth and inhale quietly through your nose to a count of 4
- Hold your breath for a count of seven
- Finally, exhale audibly through the mouth to a count of 8
Important: This constitutes one breath cycle. Repeat for a total of 10 cycles, then breathe normally. Also, you need to breathe through the diaphragm.
NOTE: If you experience excessive daytime sleepiness, fatigue, and snoring, and have been seen to stop breathing in the middle of the night by your spouse or partner (suspect you have sleep apnea), if you engaged in these strategies and still struggle with sleeping or suffer insomnia, please see a Functional Medicine practitioner who can determine whether things like food sensitivities, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal toxicity, stress, and depression are interfering with your sleep.
Important: This constitutes one breath cycle. Repeat for a total of 10 cycles, then breathe normally. Also, you need to breathe through the diaphragm.
NOTE: If you experience excessive daytime sleepiness, fatigue, snoring, and have been seen to stop breathing in the middle of the night by your spouse or partner, If you engaged in these strategies and still struggle with sleeping, please see a Functional Medicine practitioner who can determine whether things like food sensitivities, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal toxicity, stress, and depression are interfering with your sleep.
The Bottom Line on Sleeping Disorders
Having sleep quality is crucial. If you have trouble sleeping, establishing a healthy sleep pattern can enhance your immunity, avert weight increase, improve your temperament, and boost efficiency. You will become a much more content individual!
Functional Medicine for Sleep: A Holistic Approach
Functional Medicine can significantly benefit individuals struggling with sleep disorders, insomnia, or sleep apnea by offering a holistic and personalized approach to address the root causes of these issues. Unlike traditional medicine which often focuses solely on symptom management, Functional Medicine delves into the interconnectedness of various bodily systems, considering factors like genetics, lifestyle, environment, and nutrition.
Looking for a Functional Medicine doctor near you in Miami?
Discover the transformative power of Functional Medicine at Essence for Wellness, Miami. Our dedicated team of skilled practitioners and functional medicine doctors understands that sleep disorders, insomnia, and apnea are often manifestations of underlying imbalances within the body.
By addressing these root causes through personalized interventions, including dietary optimization, stress reduction techniques, and tailored lifestyle adjustments, we aim to restore your body’s natural equilibrium and promote restful, rejuvenating sleep patterns. We can also explore your sleep apnea with functional medicine. Experience the difference that a holistic approach can make in enhancing your sleep wellness. Contact Essence for Wellness to embark on your journey towards revitalized sleep and overall well-being.
