Sleep affects your health
By Justin and Clara Hamel
A good night’s sleep is vital for physical and mental health. Unfortunately, it is estimated 33% of people do not get the needed seven hours of sleep. Research has shown this lack of sleep affects levels of neurotransmitters, increases stress hormones, impairs thinking, decreases emotional regulation and weakens the immune system.
Here are some tips to help get a restful sleep:
1. Follow a schedule – Sleeping and waking at consistent times helps our circadian rhythm and has been shown to increase melatonin (a hormone that helps us sleep) at night.
2. Have a bedtime ritual – A relaxing bedtime ritual can help prepare the body for sleep. Some examples are take a relaxing hot bath or shower, give yourself or have your partner give you a massage with lotion containing lavender or chamomile essential oils, or enjoy a nice cup of chamomile or valerian root hot tea.
3. Prime your bedroom for sleep – A temperature between 65-70 degrees is the prime temperature for sleep, so adjust the thermostat accordingly. Use a white noise machine or ear plugs to block external noise, and block external light with window coverings. Also, move the TV out of the bedroom. The blue light exposure from a television can disrupt melatonin and it is better to train your body to know when you lay down in bed it is time to sleep.
4. Reduce blue light exposure a few hours before bed – Exposure to blue light during the day can help maintain circadian rhythm. However, exposure to blue light before bed (through smart phones, tablets, computers, and television) can disturb the wake and sleep cycle, leading to decreased melatonin and a disrupted sleep-wake cycle. Most phones have blue light filters and you can buy blue light filtering glasses in many places. Just remember the light filtering apps and glasses do not filter out all blue light, so switching to another activity, like reading a book, before bed is optimal.
5. Try progressive muscle relaxation – Progressive muscle relaxation is a deep relaxation technique that has been effectively used to relieve anxiety and insomnia. Progressive muscle relaxation is the practice of tensing, or tightening, one muscle group as you breathe in followed by a release of tension as you breathe out. You can find guided progressive relaxation audio online.
6. Listen to an Audiobook – People with difficulty stopping racing thoughts at bedtime may benefit from listening to an audiobook. This gives the mind something to focus on and can help stop anxious thoughts while giving the mind and body time to relax.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 900 South Main St., Suite A in Jacksonville, on Facebook or by phone at 217-243-6358.
