The 3 real pillars of health are: adequate exercise, proper nutrition and high quality sleep.
Even though hormone imbalances are a common cause of sleeping problems and need to be addressed, there are other things that you should do to try to help maximize the quality of your sleep. These are especially important if sleeping is a problem for you.
Go through this list and see where you are doing a good job… and where you need to make some changes. Your good health depends on it in many ways.
- Stick to same sleep-wake schedule (bedtime and wake time) 7 days a week.
- Avoid napping unless you can nap at the same time every day and for the same length of time.
- Unwind 30 minutes before bedtime, avoiding stimulating activities such as computer work (or email), TV, talking on the phone or texting, and working around the house. Also keep the lights low and the volumes of TV/music down for the last 2-3 hours before bedtime.
- Try to keep distracting electronic gadgets out of the bedroom and maintain a tidy, cool, dark environment.
- Avoid any caffeine after 2:00 PM (after noon if sleep is a big problem)
- Avoid alcohol in the 2-3 hours prior to going to bed.
- Keep your meal times and exercise times as regular as possible- bodies love regimented schedules.
- Make sure your window coverings keep all the light out- bodies use light as a cue in melatonin production. There are very inexpensive shades that do a great job at this.
- Minimum sleep time should be 7 hours but if you can sleep 8 or more- by all means do so.
Sleep well!
-Dr. Rich Sinda @Innovative Directions in Health