Dr Quiet

Sleep Easy

Getting a good nights sleep is one of the best things we can do for our long term health as well as giving the body an extremely potent medicine – rest! Many health challenges can be massively helped through optimising your sleep & is absolutely essential for anyone who is looking to perform at their best at work or while exercising.

Getting enough quality sleep is extremely important for our health. Everyone is different in how much sleep they need with some functioning well off of 7 hours & others really needing 8 ½ hours. It all depends on who you are, how you are healthwise & your environment to name but a few of the many factors that can affect this.

But an important question to ask is why to we need sleep in the first place?

  • Energy accumulation
  • Shifts the nervous system into it’s parasympathetic (rest & digest) state enable repair, growth & healing
  •  Regulates hormonal system
  • Rests & recuperates the mind leading to better performance & mental clarity – many auto & industrial accidents as well as injuries at home & in sports are linked with sleep deprivation
  • Many health challenges can be linked back to lack of sleep – Blood sugar handling issues, cognitive disorders, mood swings, depression, cravings
  • Enough sleep lowers stress on the body
  • Muscle gain & fat loss
  • We always feel better after a good nights sleep!

Quality of sleep is highly important – If we get 9 hours restless sleep we can wake up more tired then 7 hours of quality sleep.

The good news is that you can make a big impact to the quality of your sleep by changing your environment & taking up certain practices each evening before bedtime.

By making the changes detailed below you will improve your sleep quality. For some though, sleep can still be a challenge due to anxieties & also emotional trauma from past events which impact us sleeping. There are techniques that can be used to help people in this kind of situation. If this sounds like you then let me know & I can offer some advice on potential ways forward.

Sleep optimisation:

  1. Make sure your room is as dark as possible – watch for any streetlamps coming through the window from outside. Artificial light gives out blue light which signals to the brain that the sun is still which inhibits the production of the sleep hormone melatonin.
  2. Bed by 10 – 10:30 to optimise your circadian rhythm.
  3. Create a dimmed environment in the evening.
  4. No screens from phones, laptops or TVs just before bed. You can buy blue light blocking glasses to limit exposure to blue light.
  5. No caffeine or other stimulants after noon.
  6. If waking up sweating between 1-3 am consider the possibility that parasites may be present within the system – some of them have the opposite circadian rhythm to us so they go to work when we sleep.
  7. Sleepmaster eye mask.
  8. Journalling
  9. Take Magnesium, Zinc & CoQ10 prior to sleep.

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