How Can I Improve My Sleep?

How long has it been since you got a whole night of uninterrupted sleep? Many people find that the pressures of our complex modern lives leave them awake and thinking late into the night. If you have sleep concerns, a naturopathic physician like Dr. Cutler can help you sleep well again. You can fall asleep and sleep well throughout the night without medications by changing your sleep environment and treating underlying causes of sleeplessness such as anxiety. 

Why is Good Sleep Important?

Most people have heard about the importance of sleep in giving your mind and body a chance to recover and rejuvenate. During sleep, the brain goes through several stages. You spend about 75% of your sleep in a non-REM stage where the mind rests, and the body goes through its nightly routine of balancing hormone levels and repairing damaged tissues from the day’s activities. You spend about 25% in REM (rapid eye movement) sleep. During this phase, you dream, a process thought to let the brain process thoughts, ideas, and emotions. REM sleep may also be vital to learning and keeping the brain primed to learn more effectively. 

How Can I Improve My Sleep?

Dr. Cutler will develop a customized treatment plan for you that focuses on sleep hygiene. During the day and at bedtime, your environment and behaviors have a powerful effect on how well you sleep. Good sleep hygiene recommendations may include:

• Try to go to sleep and get up at a consistent time, even on weekends
• Avoid too much napping during the day
• Dim bright lights for an hour before bed
• Stop using electronics half an hour to an hour before bedtime
• Maintain a consistent bedtime routine to tell your mind to prepare for sleep

A naturopathic physician may also suggest calming, balancing practices such as stretching, mindful meditation, or breathing exercises as part of your bedtime preparations.