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6 creative ideas for a healthy sleep

by Svetlana Kogan, M.D.
improved serotonin production due to the evening workouts. This
nsomnia which is commonly known as a neurotransmitter acts as a hormone and helps prevent early morning
disorder of normal sleep affects millions of surges in anxiety - thereby preventing anxious early morning
IAmericans. In fact, one in four Americans awakenings. Extra tip for those who like intense exercise: finish it at
reports having occasional issues with sleep least 3 hours before bedtime - to give your body a chance to wind
while for the unfortunately 9% of Americans down from those natural endorphins.
- lack of quality sleep is a nightly predicament. Tip #4
I keep a stash of creative tips in my holistic Some studies suggest that you are three times more likely to sleep
medicine war chest - this way anyone with any well if you receive ten minutes of acupressure four times/week. There
preferences - can find something that strikes a are many foot massage devices and acupressure foot mats available
chord with them - and use these useful tidbits online or you can just self-massage the area between the ball of your
to attain a better quality nightly rest. We need this rest to allow foot and the beginning of the arch while listening to classical music
our bodies to heal and recuperate from the daily metabolic and with your eyes closed. You can tell that the latter is how I choose to
immunologic processes they go through. do it.
Tip #1 Tip #5
Eat 3 small meals and 2 smaller snacks during the day. Make Practice journaling your accomplishments for the day. This is
sure that there is at least a little bit of fiber in everything you eat. especially useful if you are the kind of person who likes making
This will ensure that your sugar is stable instead of crazy ups and lists of things to do during the day. Writing down your daily goals
downs. This way when you reach your bedtime - your cortisol levels and marking them as done, will make even the staunchest type A
are appropriately low, allowing the body to feel comfortable and personalities aware of their daily achievements and will ease their
safe. Extra tip for acid reflux sufferers: Avoid eating within 2-3 anxieties, enabling better quality anxiety-free sleep.
hours before bedtime - you don't want your sleep to be delayed by Tip #6
the acidic heartburns. This one is very similar to Tip #5 but it has to do with Gratitude
Tip #2 Journaling. Spend at least 15 minutes writing down the things
Turn onto your side while falling asleep. This helps back for which you are grateful tonight. You can include events or
sleepers avoid snoring and breathing pauses, cutting nighttime observations from the day. Handwriting in script is much better
awakenings by as much as 50%. In fact, Japanese researchers than typing things on your computer. I recommend staying away
who studied the effect of body pillows use on sleep architecture from your electronic devices for an hour or two before going to bed
in healthy young adults confirmed that a lateral sleeping position anyway. Additionally, when you are tired and sleepy in the evening,
promotes a healthier pattern of slow wave sleep. Extra tip for sleep writing things down in script – is very suggestive, meaning that the
apnea sufferers: if you have a large uvula or suffer from a large soft messages you write down are accepted as true and internalized by
palate due to excess weight - sleeping on your side will be especially your mind readily. Be creative and expressive. You can rhyme if you
effective in avoiding sleep interruptions. like or add drawings or other keepsakes to allow you to express your
Tip #3 joy and gratitude for having lived a meaningful day.
Go for a stroll after dinner. Canadian researchers noticed that Dr. Kogan is a Concierge Holistic Internal Medicine doctor in Naples.
30 minutes of evening exercise can help you sleep 42 minutes Her website is CustomLongevity.com. Office phone: 239-676-6883
longer. The mechanism is thought to be derived from the
32 Life in Naples | April 2023