Three things that you can do to improve your sleep.

Health and lifestyle effects the quality of your sleep.

Medical experts are talking more about the importance of sleep because it effects your short term performance and may also effect your long term health. In the short term, poor sleep can effect your energy level, memory and waste removal and in the long term may impair your memory. Scientists are even exploring links to Alzheimers.

Rafael Pelayo MD is a leading sleep researcher at Stanford. Here are a few of his insights and tips for improving the quality of your sleep.

Insights and tips for improving the quality of your sleep

1/ Understand your sleep rhythm

There are over 100 different sleep disorders so the odds of having one seems high. However, disturbances and disorders are different.

Everyone wakes every 90-120 minutes throughout the night. Most of us don’t remember waking but according to Dr. Pelayo it’s part of our biology. If you’re waking up and staying awake for no reason [ie baby to feed or physical threat] then it’s something that you should explore further especially if you’re experiencing an impairment the next day.

2/ Calm your mind

Historically, many sleep professionals relied on medications as a remedy. However, sleep problems can be behavioral or biological. That’s why physicians are trying to understand the underlying issues before prescribing sleep medications.  A form of Cognitive Behavioral Therapy [CBT] is now used to help patients modify behaviors to improve the quality of their sleep.

For instance, if you have a hard time turning off your brain at night, try using a notebook to jot down all of your thoughts prior to bed. Taking time to be alone with you thoughts before bed and plan your next day may be all you need to calm your mind. It’s worth trying since it requires little effort and has no cost.

3/ Consult a sleep expert

Sleep professionals as well as integrative medicine professionals that work to resolve hormone imbalances and improve gut health can help to restore the quality of your sleep. If you snore or experience other biological issues that disturb your sleep, consult a professional to understand the nature of the issue and get the latest solutions.

Lifestyle

Lifestyle affects how you feel and experience life. Reportedly, people sleep best when they feel safe, comfortable and loved. Making time for you each day is an act of self love that enables you to give your best self to others and everything else you do including sleep.