Tips for a better night sleep | Integrative functional medicine blog

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Tips for a better night sleep

There are some things in life we can control, and some we can't. So, let's try to take care of the things we can. 

Sleep is one of those tricky things that can influence so many aspect of our life and health. And at the same time can be influenced by so many other things. It's a tricky situation. Certain health issues and stresses can cause poor sleep and then poor sleep can cause and exacerbate certain health conditions.
Sometimes it feels like a giant hamster wheel that is impossible to get off. If you feel like that you might need to see a functional medicine doctor to help you get to the root causes.

In the mean time, here are some simple things that can help improve your sleep.

Insomnia affects women more than men by about 50%. One of the reasons is the mensural cycle. Often women sleep better during different times of the month. Sleep problems occur more during the second 1/2 of the cycle. This is believed to be due to the rise of progesterone and the associated increase in the core body temperature. We may not be able to control the rise in progesterone, but
There are some things in life we can control, and some we can't. So, let's try to take care of the things we can. 

Sleep is one of those tricky things that can influence so many aspect of our life and health. And at the same time can be influenced by so many other things. It's a tricky situation. Certain health issues and stresses can cause poor sleep and then poor sleep can cause and exacerbate certain health conditions.
Sometimes it feels like a giant hamster wheel that is impossible to get off. If you feel like that you might need to see a functional medicine doctor to help you get to the root causes.

In the mean time, here are some simple things that can help improve your sleep.

Insomnia affects women more than men by about 50%. One of the reasons is the mensural cycle. Often women sleep better during different times of the month. Sleep problems occur more during the second 1/2 of the cycle. This is believed to be due to the rise of progesterone and the associated increase in the core body temperature. We may not be able to control the rise in progesterone, but we can do things to give us the best chance at a better night sleep. We can also take care of our health to help with more regular and steady hormones (this does include men since health affects hormones in both sexes.)


Tips for a better night sleep


1. Avoid screens before bed

Blue light emitted by personal devices restrains the production of melatonin and increases alertness at night while compromising alertness the next morning. Avoiding screens an hour before bed.

2. Keep your room dark
Light can throw off your sleep and circadian rhythm and interfer with melatonin production. Blackout curtains can help to create a restful night of deeper sleep.

3. Turn the temperature down
Sleeping in a cooler room can improve your sleep quality. A cooler room helps to boost melatonin and human growth hormone both of which play a role in a deeper sleep.

4. Avoid caffeine after noon time

Caffeine can affect your body and your sleep for many hours after you drink it. Rule of if you are having trouble sleeping is no caffeine after 12 PM. Also, avoid eating right before bed.

5. Exercise

Daily exercise can promote better sleep. Exercise consists of raising your heart rate for 30 mins. However, avoid doing exercise too close to bed time because it can be hard to settle right after.

6. Helpful supplements - Check out our online supplement store
Valerian root, CBD Oil, Magnesium, Zinc, Chamomile, melatonin, Ginko Biloba, Tryptophan, and Lavender.


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