Missing out on deep, restorative sleep can diminish all aspects of your life, including your health. Learn how to create a good sleep routine that will help you get to bed sooner, doze off faster, and sleep longer.
The Monarque Health & Wellness Center team is dedicated to providing top-quality family and functional medicine that always puts the patient at the center.
Sleep plays a major role in your health, and the quality of sleep you get matters. Whether you’re falling asleep fast but failing to stay asleep, or find yourself tossing and turning before ever getting to sleep, there are natural ways to help.
Establishing and maintaining a consistent sleep schedule is a cornerstone of good sleep hygiene. Your body thrives on routine, and by going to bed and waking up at the same time each day, you can significantly improve the quality of your sleep.
In 2020, the journal Applied Physiology, Nutrition, and Metabolism published the first known systematic review that examined the impact of sleep timing and consistency. Researchers repeatedly found that going to bed and waking up at the same time (and not too late) contributes to better health.
Your bedroom should be a sanctuary designed for optimal sleep. Key factors like temperature, lighting, and noise can have a profound impact on your ability to get a good night’s sleep. We recommend creating an environment that is cool, dark, and quiet.
Remove distractions and turn off televisions at least an hour before going to bed. This includes avoiding using your cellphone or other mobile device within an hour of bedtime.
Your lifestyle choices, including your diet and exercise habits, play a role in how well you sleep. A poor diet lends itself to poor sleep. Processed foods and foods that are high in refined sugar are bad news for getting good shut-eye.
A well-rounded, nutrient-dense diet with the right amount of protein is shown to contribute to a good night’s rest, according to a review published in the journal Nutrients in 2020.
Incorporating relaxation techniques into your evening routine can greatly enhance your sleep quality. Find something that works for you. This could mean reading a book before bed, writing in a journal, doing a 10-minute yoga or stretching session, deep breathing, or meditating.
Whatever you choose, make it a part of your nightly routine and do it consistently to prepare your body for a night’s rest.
You don’t always need medication to help your slumber. In many cases, natural approaches can go a long way toward helping you get quality sleep, and the team at Monarque Health and Wellness Center is here to help.
We create a personalized plan that suits your unique needs, leading to more restful nights and energized days. If you’re struggling to get a good night’s sleep, stop in for a consultation. Give us a call to request an appointment. Getting a restful night of sleep is possible!
