Sleeping Well is Important for your Health and Wellness
Sleep is a critical period of physiologic recovery. It is important for your immune function, tissue healing, pain modulation, cardiovascular health, cognitive function, learning, and memory. Adequate sleep is defined as 6-8 hours/night, but many people fall short of this. There is evidence that not getting enough sleep on a regular basis increases your risk of various health problems such as hypertension, cardiovascular disease, obesity, depression, diabetes, and also puts you at risk for accidents, injuries, falls, and dementia. If you aren’t sleeping well, you may need to improve your sleep hygiene.
Here are some suggestions for proper sleep practices:
It is best to go to sleep and wake up at the same time every day as this sets your natural biological clock.
Establish a relaxing bedtime routine and avoid watching TV or other activities that may increase your stress level.
Avoid moderate to vigorous exercise at least 2-3 hours before going to bed as this stimulates your body and brain.
Keep in mind that blue light that is emitted from TVs, computers, and smart phones can disrupt your sleep by suppressing your melatonin production. Therefore, stop using these devices 30 minutes before going to bed.
Be sure to invest the time to position your body comfortably and provide it with support.
If you are still having trouble sleeping, we can help. The physical therapists at Balance Within can provide you with recommendations for proper body positioning for improved comfort, evaluate and treat your movement system to reduce the pain that is keeping you from sleeping well, and instruct you in techniques to help you down regulate your sympathetic nervous system and activate your parasympathetic nervous system so you can sleep well to be well.
Call or email any of us with questions or schedule your appointment online today!