Three Tools for Quick Sleep Improvement | Windsor, CO
Sleep is one of the most important processes in the human body. Great sleep leads to better creativity, better alertness, improved mood, better hormone balance, weight loss and overall better quality of life. Poor sleep leads to mood disorders, depression, weight gain, poor hormone production and regulation and can wreak havoc on your overall life.
Sleep medication have damaging side-effects, have lasting hangovers and can cause very serious disorder such as sleep walking, sleep driving, hallucinations and gambling. Fortunately there is a better way!
1. Make your room as dark as possible!
A dark environment will improve sleep by allowing your brain to produce more and more melatonin. This amazing substance is critical in getting to sleep and staying asleep. Melatonin is produced in the pineal gland and begins to secrete when the sun goes down. Artificial light can interfere with this process and lead to poor production. Because the adult pineal gland can become useless and fatty later in life supplementation can be a safe and effective way to help regulate and induce sleep, however the use of melatonin should be discussed with your healthcare provider as it is not for everyone.
Exercising as little as 20 minutes everyday can assist your body in losing weight, can improve cardiovascular health, and maintain muscle mass and accelerate fat loss. Exercise is potentially one of the most important activities to keep you young and vibrant. Exercise also has amazing benefits for sleep. Exercise not only burns off excess energy that can cause poor sleep and restless leg syndromes, it can also help regulate your “feel good” hormones such as serotonin and dopamine. Exercise necessitates the body’s need for recovery and thus it can accelerate how quickly you fall asleep and how long you are able to sleep. Caution should be taken if you exercise right before bed, as some report that intense before bed can cause sleeplessness. Because of this, exercise should be done earlier in the day to prevent any issues.
3. Lose weight!
Obese and overweight patients report significant problems with sleep. This can come from over-loading joints leading to night time pain, poor oxygen intake due to fat deposits around the neck and organs, and an inability to find a comfortable position while sleeping. Overweight patients also report more reflux and night time heartburn which can severely affect quality of sleep. Fortunately, all of these and other problems lessen or disappear with weight loss. Our patients who lose as little as 10 pounds report an improvement in sleep, fewer episodes of heartburn, and overall better quality of life. If you need to lose weight but don’t know how, our team of coaches and physicians at Benchmark can show you how our programs effectively get the weight off and keep it off!
If you would like to know more about how our programs can help to improve sleep, and get you fit and healthy, give us a call! We have custom programs that can get you on track to living the best life possible. If you could change your life with one phone call, would you? Call us! 970-686-9117
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