March is Sleep Awareness Month and we aim to enhance your well-being®. One of the best ways to practice preventive medicine is to practice getting good sleep, which promotes better health. Good sleep helps to prevent disease and promotes mental clarity, better physical performance, and a more youthful appearance. Read below for our 6 tips to better sleep:
CUT OFF YOUR EXPOSURE TO BLUE LIGHT. Whether it’s smart phones, iPads, television or computer screens, the blue light emitted by electronic screens has been proven to impact the quality of sleep in a negative way. Blue light prevents the release of melatonin, the hormone that signals your body it’s time to sleep. Those text message, television shows, and emails will still be there tomorrow. Try to spend the last hour before bed slowing down – maybe fold a load of laundry, set our your clothes or make the kid’s lunches for tomorrow, take a warm bath, or get back to reading.
SET A SLEEP SCHEDULE. Bedtimes aren’t only for children. Most people need 7-8 hours of sleep per night – it’s up to you to make sure you get it. And if you do get regular sleep on a regular basis, you will likely surprise yourself by just how much more you can accomplish throughout your day. You’re an adult; your to do list will never shrink – you’ll just keep adding to it. So look and feel better by getting the sleep you need and return to your to do list tomorrow.
GET COMFORTABLE. Your bedroom should be dark and fairly cool in temperature. Invest in curtains, room darkening shades, an eye mask and ear plugs if needed. If your mattress or pillows result in your waking up with aches and pains, consider investing in new ones. (You’ll wish you had done it far earlier.)
LIMIT NAPS. If you nap during the daytime, make it a 20 minute power nap. Anything longer can disrupt your evening sleep.
EXERCISE & GET FRESH AIR. Getting regular exercise and fresh air help you sleep better at night by increasing oxygen flow in your body. Be sure not to exercise to close to bedtime, though, when a workout could have the opposite result and energize you.
EAT & DRINK LESS LATE AT NIGHT. Stop your intake of liquids at least two hours before bedtime in order to avoid middle-of-the-night bathroom trips. An excess of alcohol can also prevent restful sleep. Avoid eating heavy meals late at night as well. Save caffeinated beverages for before 12:00pm.
Acupuncture treatments at DASHA® can also help promote better sleep. Call us now at 212-755-5500 now to book an appointment.
DASHA® is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
