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Tips for a Restful Night’s Sleep

By April 16, 2020 July 7th, 2020 Blog
need some zzzzz

Do you feel like your sleep schedule is anything but normal? Sleep issues are a common problem and if not addressed, can lead to a variety of both health and mental health problems. Lack of sleep can make you prone to obesity, high blood pressure, stroke, heart attack, diabetes and a weekend immune system. In addition, sleep deprivation can decrease your sex drive and increase depression and anxiety.

Here are some tips to help you get more ZZZZZ’s.

  • Stay on a consistent sleep schedule. We know Netflix binges and staying up late are fun, but your body prefers a schedule and routine. Have you ever noticed that after sleeping in on Saturdays and/or Sundays you lie awake on Sunday night and stare at the ceiling, begging your brain to shut down so you can sleep? Staying on a schedule, even during weekends helps your body know when it is time to sleep and when it is time to be awake. Consistency is KEY!
  • Pay attention to what you are eating and drinking. Nicotine, Alcohol, Caffeine and heavy meals can all interfere with catching some good ZZZZ’s. Try to eat earlier in the evening so your digestive system is not busy at work trying to digest a big meal when your body is trying to rest.
  • Create a sleep routine. Do you remember when your kids were young and it was difficult to get them to go to sleep or they were waking up in the middle of the night? Do you remember what you did so YOU could sleep through the night? You created a beddy-bye routine for them and you were consistent about enforcing it. Create your own sleep routine that triggers your brain and body that sleep time is coming your way! Calming activities such as a warm bath with lavender Epson salts, listening to relaxing music, progressive muscle relaxation, meditation and prayer are all ideas for sleep routines.
  • Your mattress and pillow DO matter!! Old, uncomfortable, unsupportive mattresses or pillows that do not provide proper body and neck support can all interfere with good sleep. Invest in a good pillow and mattress! I promise, this investment will pay off! Your back and neck will thank you!
  • Limit screen time an hour before you go to bed. We know this is often the most difficult suggestion to follow. However, our brains confuse the light emitted by the screens with daylight. In addition, the stress, anxiety and stimulation from the news, social media, etc., does not exactly prepare your mind and body for rest.
  • Include physical activity in your daily routine. Not only is it great for your health, it is great for your brain and helps reduce your anxiety level. However, do not engage in heavy physical activity right before bed. This raises your heartrate and can make it MORE difficult for you to sleep.
  • Limit your daytime naps. Powernaps are OK but limit them to around 20-30 minutes at the most. Also avoid late-day naps.
  • If you are still having issues with sleep after implementing these suggestions, we offer a natural sleep herbal supplement called Sleep Blend. It is non habit forming and will not make you groggy in the morning. It is, by far, the best one we have found and is at a very reasonable price point.

We hope these tips can help you get a restful night’s sleep.

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Dr. David Iszler

Dr. David Iszler graduated Summa Cum Laude from Palmer College of Chiropractic in Davenport, Iowa in 1994. Dr. Iszler practiced in Casper, Wyoming for 24 years before selling his practice to move to Arizona. He now practices in Glendale, where he is blessed to serve families in the Northwest Valley. He and his wife, Sheryl, are also sought-after wellness speakers, sharing health and wellness advice with businesses and organizations in his community.

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