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Heralding the New Year with a Sleeping Reset

by Svetlana Kogan, M.D. • Complete any aerobic exercise at least 3 hours before bedtime
ccording to the National Sleep • Avoid late afternoon or evening naps as they tend to throw off
Foundation, most adults need the sleeping cycle.
A anywhere between seven to nine • Avoid large meals late in the evening. Finish eating no later
hours of sleep per night. If we don’t sleep than 3 hours prior to going to sleep.
well for as little as several nights in a row – it • Avoid watching the news or any other anxiety-provoking
will actually affect our functioning as if we activities like paying bills or checking financial reports for at least 3
did not rest for 24 hours straight. Over time, hours before going to bed.
chronic sleep debt can contribute to fatigue, • If there are any new outstanding arguments or disagreements
depression, impaired immunity and decline in with the family members or friends that day – try to settle them or
cognitive performance. resolve them before going to bed.
An emerging body of research is also • Learn a new relaxation technique you can practice before
pointing to sleep as a time for the nervous system to recover going to bed, such as mindful breathing, yin yoga, meditation, or
and detoxify. In fact, we now know that there is a physiologic meditative visualization to mention a few.
system built into our brain called a glymphatic blood flow. Its • As much as possible try to go to sleep and wake up at the same
job is to clear molecules from the brain using communication time each day. This will entrain your biological clock and after some
between cerebrospinal fluid and interstitial fluid. The glymphatic practice you will not even need an alarm clock but will be able to
flow is enhanced by sleep by as much as two-fold compared to awaken on your own.
waking hours. Sleep disorders are thus hypothesized to impede • Begin prepping for bedtime about 30 minutes before going
glymphatic flow thus allowing for accumulation of toxic substances to bed by engaging in abovementioned relaxation activities, taking
in the brain tissue and possibly increasing the risk for developing a warm shower or bath. If using a bath – add several drops of
neurodegenerative diseases and dementia. Balanced sleep routine, lavender aromatherapy oil to help soothe your restless mind.
avoidance of alcohol, regular cardiovascular exercise, getting ample • Make sure your bedroom is set up as a sacred place for sleep.
amount of omega 3 fatty acids in the diet, and sleeping in the right The shutters or curtains should be closed, and electronic devices
lateral position have all been suggested as the ways to maintain removed. Remember: bedroom is for sleep only. Take any activities
healthy glymphatic flow. other than sleep to other rooms in your home.
Here is the mandatory tip list to help you get the best quality • Upon waking in the morning, remember to open your curtains
sleep possible: right away and let your eyes be exposed to the bright daylight.
• Avoid any alcohol within 3 hours of bedtime This is also very important for sleep health because it signals the
• Avoid caffeine containing beverages or foods after 4 pm circadian center in the appropriate area of the brain.
• Avoid Sudafed or other decongestant cold medicines like I hope you incorporate most of these useful tips into your
oxymetazoline or Afrin – as they just suppress the congestion sleeping routine this year and enjoy a healthful and restoring sleep
symptoms and do not heal the underlying illness – this class of that you deserve.
medication interferes with sleep significantly. If you are not sure Dr. Kogan is a Concierge Holistic Internal Medicine doctor in Naples.
which medication belongs to this class – ask your doctor. Her website is CustomLongevity.com

32 Life in Naples | January 2023