Page 32 - Robeson Living Spring 2020

Spring Forward with a Good

Night’s Sleep By Dr. Ryan Beck

the background of your brain and cycles between
sleepiness and alertness at regular intervals. This
rhythm works best when you have a routine sleep
cycle, such as going to bed and waking at the same
time every day.

In addition to a routine sleep schedule you can also
improve your sleep habits by decreasing stress, caf-
feine, sleep aids and technology/screen time. Add-
ing proper nutrition, daily exercise and regular chi-
ropractic adjustments will also help in achieving a
routine schedule. Sleep conditions such as room
temperature and darkness, as well as sleep position
can also affect the quality and quantity of sleep.

Decrease Stress. High stress levels have been
shown to decrease the quality and duration of sleep.
To decrease stress you can try relaxation methods
Spring is on the way! That means warmer weather, blooming such as meditation before starting your bedtime routine.
flowers, chirping birds and turning your clock forward and los-
ing that precious hour of sleep. “Springing Forward” during Limit Caffeine Intake. Caffeine is a stimulant. It is wise to
daylight savings time, means that clocks are turned ahead one set a time to stop ingesting caffeine in order to allow your body
hour, so that the sun rises later in the morning and sets later in time to metabolize it. Depending on your body, it is suggested
the evening. While it is great having longer days losing an hour you stop anywhere from 3-7 hours before bed.
of sleep is tough, especially when it is estimated that 1 out of 3
adults are already not getting enough sleep. Avoid Certain Sleep Aids. Some medications that are mar-
keted to promote sleep actually decrease deep REM sleep.
The American Academy of Sleep Medicine recommends Rapid eye movement sleep aka REM increases brain activity,
adults aged 18-60 sleep 7-9 hours each night to promote op- promotes learning, and creates dreams. So while you may be
timal health and well-being. Sleeps gives the body time to getting more sleep, the quality of sleep may be decreased.
heal, restore mental acuity, and it is also when our bodies focus
on making new cells. When we don’t get enough sleep it can Keep Technology Away from Bed. Using TV’s, smartphones,
lower immune response, and increase our risk for chronic dis- tablets and or other electronic devices before bed delays your
ease. Sleeping less than the recommended 7 hours each day circadian rhythm. These types of devices also suppress the
may be associated with an increased risk of obesity, diabetes, release of the sleep inducing hormone melatonin, which makes
high blood pressure, heart disease, stroke, and mental distress. it more difficult to fall asleep and stay asleep.

Creating healthy sleep habits is an easy way to improve overall Eat a High Protein Dinner. Protein is required by your body
health and decrease the risk of chronic disease. One of the to make new cells and can be a good choice to eat a few hours
most important ways to make sure you are getting enough before bed. However, carbohydrates are used for energy so
sleep is to set a schedule and stick to it. they should be avoided for at least 2 hours before bed.

While, it is tempting to stay up late and catch your favorite Exercise Daily. Physical activity increases time spent in deep
TV show followed by sleeping in on the weekends, a routine sleep. The most physically restorative sleep phase. Deep sleep
sleep schedule can help your circadian rhythm. The circadian helps boost immune function, supports cardiac health and helps
rhythm is basically a 24 hour internal clock that is running in control stress and anxiety.

Page 32 Robeson Living ~ Spring 2020