What A Holistic Doctor Recommends For Better Sleep?

It is known that sleep is essential to your overall health and well-being. Additionally, if you do not get ample amounts of sleep, your mood can be negatively impacted. Sleep deficiency can also affect your safety. For example, if you are sleepy, your reflexes and responses diminish, which could cause a car crash or other accident. In addition to accidents, chronic sleeplessness can increase the risk of health problems.

When you are sleeping, the brain forms new pathways to help you remember what you have learned. If you do not get enough sleep, you may begin to experience memory issues and your learning and problem-solving skills can diminish. Mood swings, depression, and anxiety can also occur. In addition to this, several physical problems can manifest, including an increased risk of obesity, cardiovascular disease, diabetes, high blood pressure, stroke and kidney disease. Luckily, there are several techniques that a holistic doctor can recommend to help you sleep better. These include staying active, eating a healthy diet and establishing bedtime routines. If you are ready to improve your mental and physical health by getting a great night's sleep, check out these sleeping tips.

• Set a sleep schedule: Setting a sleep schedule that you follow every day of the week, including the weekends, help you regulate your body's circadian rhythm. With time, your body will begin to prepare itself for sleep at your set bedtime.
  

• Establish a bedtime routine: Another activity that you can do to help improve your sleep is to establish a bedtime routine. This can include taking a warm bath, getting into pajamas and reading for an hour or so before your bedtime. In addition to this, turning off all electronics, lowering the lights and playing relaxing music can help alert your body and mind that it is time to go to sleep.
  

• Avoid naps: Although naps can give you the energy you need to get through the day, they can also wreak havoc on your sleep schedule. If you are having trouble falling asleep and staying asleep, it is essential that you cut out daytime naps.
  

• Sleep support supplement: Melatonin is a naturally occurring hormone that is produced in the pineal gland. This important hormone is activated when darkness occurs and promotes sleep. Because of today's technological advances, many people spend most of their time indoors, which can affect the body's ability to manufacture melatonin. A Sleep support supplement can provide your body with the melatonin that it needs to promote sleep.
  

• Daily exercise: Exercise is a great way to help improve your sleep. Vigorous exercise helps to tire out the body so that it is ready for sleep. However, many people find that exercising late in the evening can cause them to have trouble falling asleep. For best results, make sure that you exercise before 6:00 pm.
  

• Lower your bedroom temperature: Most people find that lowering the temperature of the bedroom to between 60 and 67 degrees can help them go to sleep quicker and sleep sounder. This is especially important for perimenopausal women who are experiencing night sweats and hot flashes.
  

• Use a sound machine: Do you live in a noisy area? If so, it can be disrupting your sleep. A sound machine, that plays white noise to block out these sounds, could be used to get a good night's rest. If you do not have a sound machine, a pair of quality earplugs can help to block out the noise.
  

• Darken the room: Another thing you can do to prevent sleep disruption is to use blackout curtains or blinds to prevent light from entering the bedroom. In addition to this, a sleep mask can also be used to block out the light.
  

• Diet:Simple dietary changes can help to improve your sleep patterns. A healthy diet that includes whole grains, lean proteins, healthy fats and colorful vegetables can help you get a better night's sleep. Studies have shown that drinking tart cherry juice can improve your sleep. Tart cherry juice contains melatonin which can help you fall asleep faster and sleep better.
  

One of the most important things you can do to protect your health is to get a good night's sleep. Unfortunately, many people suffer from insomnia. Insomnia occurs when you are unable to go to sleep, stay asleep or get good sleep. Holistic doctors offer many suggestions to help you get better sleep, including a healthy diet, increasing your activity levels and taking a sleep support supplement.

Sandeep Das is an active freelance writer. His other interests include organic SEO and growth hacking. He works closely with B2C and B2B businesses and has a background in marketing.