Do you often find it difficult to fall or remain asleep at night? Sleep disorders such as insomnia are serious conditions that affect millions of people throughout the world. While there are several factors that determine how much sleep a person needs, experts generally recommend that adults get at least 7-9 hours of sleep each night. Despite this recommendation, many of us fail to reach that amount on a consistent basis.
Besides keeping us energized, sleep also has a significant impact on our health and wellbeing. It allows our minds to rest and it helps us to mentally process our experiences and emotions. It also has an important role in regulating hormones and emotions, removing waste products from the brain, and helping the body build up its immune system. A severe lack of sleep can lead to major health issues such as diabetes, obesity, and depression. Sleep deprivation also increases your risk for high blood pressure and heart disease.
Here are four general tips that will help you fall asleep quicker and remain asleep longer.
Avoid eating large meals before going to bed
Eating large or heavy meals can cause heartburn and indigestion, which can make it more difficult to fall asleep.
Do not drink alcohol in excess before going to bed
Alcohol might seem like it helps you fall asleep quicker, but it also prevents your brain from getting rest that it needs to function properly.
Exercise regularly
Exercising 15-20 minutes a day can be a great way to prevent insomnia. However, exercising right before going to bed could have the opposite effect.
Minimize blue light exposure at night
The lights that are emitted by phones and TVs can also prevent you from falling asleep. These lights keep your brain active and alert. By turning your electronics off, you are removing any distractions.
One of the major causes of sleep deprivation are feelings of severe anxiety and stress. Here at the Integrative Cardiology Center of Long Island, we have created a program that will help patients manage their stress and avoid becoming overwhelmed by anxiety. Dr. Druz, a functional cardiologist on Long Island, can help you build up stress resilience in a healthy and constructive manner. Increasing your stress resilience will prevent stress and anxiety from interrupting your sleep schedule.
Another common cause of sleep deprivation is a disorder called sleep apnea. Sleep apnea occurs when a person’s breathing is constantly starting and stopping while they sleep. This keeps the person’s brain from resting properly. In many cases, they will not even know that this is happening. This is because the person does not fully wake from this process. Here at Integrative Cardiology Center of Long Island, we can help you determine if you are suffering from obstructive sleep apnea (OSA). OSA is caused when the muscles in the back of your throat relax too much. This narrows the airway and prevents the proper amount of air to reach your lungs. Our functional cardiologist on Long Island can help you limit the symptoms of OSA and help you get the sleep that you need to be healthy.
If you would like to schedule a meeting with our functional cardiologist on Long Island, please contact us here.