Why does quality sleep matter?

We are Dr. Christine and Em Bowen. We want to talk about sleep and how you can improve it.  Did you know that one-third of American adults sleep less than 7 hours per night, on average? And, if you suffer from inflammation and autoimmune conditions, getting sleep may be even more of a pipe dream.

Why is Sleep Important?

Sleep is a restorative act for our bodies. Which means our body repairs itself. When working on creating a better sleep routine, you want to think about the best quality, the best duration, and the most comfort to be able to enable the body to really go into that rest and repair mode.

Also melatonin is in the same pathway as serotonin. Serotonin is considered our feel good mood hormone. While melatonin is our sleep hormone. If melatonin is disrupted, that can disrupt serotonin as well.

Now, let’s look at a few things that cancan use to help build a more restorative sleep routine.

Limit Device Use

Just like you, we love our devices! However, the blue light that emitted from those screens can actually be quite stimulating for our brains. It’s best to turn your devices off 1 hour before you go to bed. Another thing is to keep devices, such as TV or smartphones, in another room (unless you are expecting a call). If your smartphone or tablet is charging in your room, have it set away from your head.

Program a Reminder

We love to program reminders with music that inspires slowing down, relaxation, and signal bedtime is near. You can use many of your favorite music streaming services to find meditation or spa music to give yourself a gentle reminder to try some deep breathing or relaxation movements to help prepare you for a good night’s rest.

Invest in a Mattress Topper

Our mattresses may sometimes not be very comfortable or are aging. Investing in a mattress topper may provide the comfort and support your body needs to relax and drift off into dream land. You don’t need to invest in a luxury topper. Find one within your budget that fits your current needs.

Reduce Acid Reflux

Dr. Christine found that sleeping in a flat position aggravated her acid reflux, causing a fitful night’s sleep. To remedy this, try getting a wedge or high increasers to elevate your head. This is a much better alternative to sleeping in an arm chair or couch when you want to cuddle with pets or loved ones.

Invest in an Air Filter

If you suffer from congestion as you hit the pillow, think about having an air filter in your bedroom. If you have pets, live in a location with poor air quality or suffer from environmental allergies, air filters are great for making the air in your bedroom a better quality.

Get Pillow and Mattress Covers

Many people are allergic to dust mites.  These small creatures love our pillows and mattresses. If you suffer from congestion when you lay in bed or have itching, it may be signs you are allergic to dust mites. Investing in pillow and mattress dust mite covers can greatly help relieve your allergies. 

Start Your Day Off Right

How you get up in the morning is just as important as how you get a good night’s sleep. Instead of an annoying alarm, use your favorite music to wake you up. It really instills a good vibe into the day. You can even play with different music for each day, depending on how you want to wake up.

Creating a more restorative sleep routine helps your immune system to be as functional, helpful and supportive of you as possible. Above all, have grace for yourself as you are working on improving your sleep. Thank you for joining us and we hope some of these tips improve your sleep as well.