Sleep Hygiene

The importance of sleep

When you sleep almost every tissue and organ system in your body is affected. It is recommended that the average adult gets 7-9 hrs of sleep a night and when we are chronically getting less sleep our body is less resilient to disease, lowers your mental health, and can have numerous effects on your long term cardiovascular health. (NIH Report 2021)

We spend 1/3 of our life sleeping. Make it count and prioritize your needs

infograph of sleep facts

How to make the best bed set up for yourself

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Start with some simple habit pattern changes

  • be strategic with your pain medication times and have your prescribing doctor help you find the safest way to use your prescriptions.

  • white noise machines and black out curtains to help curtail outside noises that prevent you from getting a restful night of sleep

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Sometimes it comes down to a few habit patterns changes that can make a big difference in how well you can sleep.

Try a sleeping meditation

whether it is raising mind, cant get into a comfortable position

Deep breathing to activate your parasympathetic nervous system

how it can help:

  • If we had a stressful day it can be hard to shift our nervous system into down regulation and relaxation, this breathing technique is a voluntary way to sooth your nervous system and help it land in the parasympathetic state.

progressive muscle relaxation guide

how it can help:

  • sometimes we feel restless when we get into bed and cant relax our body. This form of meditation will help you ease muscle tension and settle your body into a comfortable position

Guided Imagery:

how it can help:

  • sometimes our brains just wont turn off and stop thinking, focusing your attention on a soothing story can help encourage your brain to fall asleep

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when seeking professional Help is necessary

if you are chronically (for more than 3 months) struggling to get 7-9 hrs of sleep or you are constantly tired during the day After trying the above sleep tips and tricks and you are not getting an improved results. It is time to seek some individual help.

Licensed professionals that treat sleep disturbances:

  • Somnologist, physicians

  • Acupuncturists

the why:

There could be many factors that are causing you to struggle with your sleep and their could be a structural issue. Under going a sleep study and/pr addressing your bodies energy flow can help to narrow down what is going on in your body.