The long, lazy days of summer are winding down, and the stores are stocking pencil boxes and binders where coolers and pool floats once were. Back to school means getting back into a routine: packed lunches, homework, and earlier bedtimes. But it’s not just the kids who need their rest; we all can benefit from better sleep.
The advantages of a good night’s sleep are countless. When we are sleeping well, we feel better: our systems work more efficiently, our muscles are relaxed, and our brain function is stronger and faster. We also look better: our eyes are bright and our skin is refreshed. Being well rested means increased energy for the things we love to do and for the people with whom we love to do them.
The amount of sleep you’ll need varies and depends on your age and lifestyle. While most adults function best on 7–9 hours, many report that as few as 6 or as many as 10 fit their sleep-wake pattern better. Only you know what good sleep feels like for you.
Inferior sleep with frequent interruptions, or too little sleep, can cause a multitude of problems ranging from irritability, anxiety, and stress to poor productivity, susceptibility to illness, and weight gain. Getting to bed later than usual or experiencing a night of tossing and turning happens to all of us from time to time, but frequent sleep interruptions, regular bouts of insomnia, and other sleep disorders can be very detrimental and should be addressed as soon as possible. Before you try over-the-counter or prescription medications for better sleep, which can be extremely habit-forming and may actually contribute to sleep problems, there are a number of safe, easy, and natural solutions to explore.
Tips for Your Best Zzzz’s
- Work it out! Exercise, even if it’s just walking around your neighborhood, provides the exertion your body and brain need to help you fall and stay asleep. Make sure you leave a little time before bed to unwind from your exercise, so plan to work out about two hours before you want to be asleep.
- Keep your bedroom clean and serene; remove any distracting lights or noises. The bedroom should only be used for two things. Get that TV out of there!
- Check your pillows and mattress for lumps and bumps that might be interfering with your comfort.
- Take your temperature. If your bedroom is too cold or too hot, you are more likely to wake up frequently.
- Stop drinking liquids at least two hours before bedtime to prevent needing to get up and down for the restroom.
- Avoid large, heavy meals at night that could send you to bed with heartburn or an uncomfortably full stomach.
- Choose a calming pre-sleep activity such as reading or journaling; stay away from high-drama or action television shows that might leave you with disturbing images or racing adrenaline.
- Skip the second glass of wine with dinner. Too much alcohol may make you sleepy, but it can make your sleep fitful instead of restful.
Acupuncture for Better Sleep
In addition to behavioral and atmospheric changes you can make to encourage better sleep, acupuncture has been proven very effective in treating insomnia, allowing a deeper, more refreshing sleep, and providing relief from pain that causes discomfort and interruptions through the night. In a recent study, researchers measured brain waves before, during, and after acupuncture treatment and discovered that the treatment increased slow wave activity of the brain, which benefits the quality and duration of sleep.
Acupuncture’s calming effect on the nervous system also removes obstructions in the muscles and enables the flow of Qi, the energy flow that is a central principle in traditional Chinese medicine. Hence, those who have treated their troubled sleep patterns and insomnia with acupuncture often experience enormous benefit across their physical and mental health as well.
Good sleep is critical to the body and brain; are you getting enough of it? If you suffer from insomnia or simply feel like you could benefit from deeper, more refreshing sleep, call us at 602-955-5444 to schedule your appointment.
