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The average adult needs at least 7 hours of sleep per night. Your body uses the time spent sleeping to repair & refresh both body and brain. Getting less than 7 hours of sleep has been linked to higher rates of diabetes, high blood pressure and depression in addition to a weakened immune system.
Along with good nutrition and mental well-being, good sleep fuels us to live our best lives!
The “Do’s” & “Don’ts” to becoming a good sleeper
|Drink a glass of warm milk (milk contains tryptophan – a chemical known to promote sleep)||Consume caffeine close to bed time (stays active in your body for 12 hrs)|
|Let yourself unwind (do relaxation breathing to calm your mind and body)||Drink alcohol (interferes with health sleep patterns)|
|Reduce environmental stimuli (try earplugs and sleep mask)||Smoke – increases heart rate & induces breathing difficulties related to poor sleep|
|Adjust the temperature to a comfortable level||Eat heavy, spicy, or rich food right before bed|
|Only get in bed when really ready to sleep||Exercise within 3 hours of bedtime|
3 steps to take for a better night’s sleep:
- Decrease stimulus before bedtime: (consider removing the T.V. from the bedroom)
- Establish a bedtime routine (do the same simple ritual each night before sleep).
- Don’t lay in bed longer than 20 minutes (if you can’t fall asleep —> get up, do something and try again)