Your Health in Mind: Effective tips for restful nights

Sleep is a key component for optimal physical and mental health. Many people struggle to get a restful night of sleep. Sleep is when the body has time to repair and regenerate, helps support immune function, and improves cognitive abilities. Poor sleep has been linked to a range of negative health outcomes including obesity, diabetes, cardiovascular disease, and depression.

One of the main things you can do is to establish a consistent time to go to bed and wake up each day. This means keeping this schedule even on the weekends. Making sure your physical environment is encouraging sleep. These items include keeping the bedroom cool, dark, and quiet. Getting off your phone and computer well before bed will assist with external cues to help you sleep. Having a bedtime routine like putting on pajamas, brushing your teeth, washing your face, or reading a book can also assist. Meditation and/or deep breathing can help calm the mind and promote restful sleep.

Another issue I have commonly encountered in patients who complain about having trouble sleeping is they will have the TV on while they are sleeping and surprisingly, they are often listening to shows like crime shows or murder mystery shows. I understand that some people like to have noise on while they are sleeping but opt for something like nature sounds or white noise instead.

Other factors that can contribute to sleep include eating a healthy diet, engaging in regular physical exercise, decreasing stress levels, weight loss, and not taking naps during the day or at least not too late in the day. Also, evaluate medications that you may be taking that may be interfering with your ability to sleep and with approval from the prescriber, maybe adjust the timing of these to assist with getting better sleep.

By prioritizing quality sleep, individuals can improve their overall health and well-being. 

Dee Anne Griffin owns Dynamic Health Solutions, LLC and is a Family Nurse Practitioner. She has worked in the medical field for more than 20 years. She listens and recommends different options to create a unique plan that fits each individual. When not practicing medicine Griffin spends time on her family farm tending to her animals and is very active in her church. Contact her at 803-454-1661. Her offices are located at 169 A Medical Circle, West Columbia.

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