Ask the Experts Blog

Sleep is often forgotten as one of the pillars of health, with diet and exercise dominating most health conversations. However, adequate sleep helps your body repair muscles, enhance memory, and release hormones that regulate appetite and growth.

“Sleep sets the tone for your mental and physical health,” said Kayla Wisniewski, registered polysomnographic technologist and manager at Sleep Medicine of Lakeland. “If you’re not sleeping well, you’re not giving yourself the best quality of life and are missing an opportunity to achieve optimal health.”

Sleep needs change as you age, but the National Sleep Foundation recommends that adults receive at least seven to nine hours of sleep per night.

“You can’t fool your body, it keeps track of the hours you owe it (sleep debt),” said Kayla. “The goal is to feel rejuvenated and refreshed when you wake up in the morning.”

Sleep deprivation can cause several health problems including, difficulty learning, headaches and migraines, mood swings, poor vision, stomach problems, and weight gain. Wisniewski provides the following tips to help improve your sleep and achieve optimal health:

• Avoid working in bed; use it only for rest and relaxation.
• Change your mind set about sleep. Stop thinking about sleep as an inconvenience. Embrace sleep as something you want and need to do in order to improve your quality of life and feel healthy.
• Don’t drink or eat at least four to six hours before bedtime. This includes, drinking alcohol and/or caffeine, and eating heavy meals.
• Eliminate screen time at least two to three hours before going to bed. Using electronic devices or watching television overstimulates the brain. Wisniewski said, “It’s like driving a car at 100 miles per hour and expecting it to come to a complete stop instantly.” Try listening to the radio instead.
• Exercise in the morning or afternoon, allowing at least three to five hours for your body to recover before bedtime.
• Improve relaxation techniques. Meditate before going to bed and after waking up. Sound machines and white noise can help divert disruptive thoughts. Sleep Medicine of Lakeland offers a Sleep Menu to patients which includes an eye mask, ear plugs, essential oils, and extra blankets and pillows.
• Minimize light and noise in your bedroom, and adjust the room temperature accordingly so you feel comfortable.
• Restrict napping. Limit your naps to under an hour because it can impact your body’s natural circadian rhythm which tells your body when to sleep and regulates other physiological processes.
• Wake up at the same time and expose yourself to morning light.
• When setting the alarm clock, move it out-of-sight to avoid hitting the “Snooze” button when it goes off in the morning.

“It may not be easy to change your sleep habits at first, but it’s worth it,” said Kayla.

If you still suffer from poor sleep and your symptoms don’t resolve after making lifestyle changes, consult your family doctor and ask about seeing a sleep specialist. Sleep disorders, like insomnia or sleep apnea, can lead to significant health problems.

For more information, call 269.983.8300 or click here.