We are all tossing and turning, overthinking, staying up late to watch the latest hit on Netflix, scrolling through social media envious of how others are living. However, as much as we try, it is hard to shut it all off - but we have to learn to slow down and take the time to relax and prioritize rest.
We sat down with Dr. Asif Sachedina, DC. and he provided us with a few tips to keep in mind when trying to get the rest we all need.
1. Develop a sleep schedule. "As much as that seems like a useless exercise, setting a schedule for yourself and committing to a bedtime will get you into the practice of winding down in the evenings." Dr. Asif suggested that going to bed around the same time every day on weeknights will reinforce your body's sleep cycle. If you find it hard at first to fall asleep, take the opportunity to do something relaxing. Do not get on your screens! Read a book, listen to music.
2.Eating properly also helps. Don't go to bed hungry or full for that matter. The discomfort and distraction of how you are feeling can keep you up. Refrain from any caffeine or high sugared foods close to bedtime.
3.A restful environment is key. More and more of us are working from home. Which means our bedrooms have turned into offices, and our offices are now where we sleep. If you can, remove the stresses of the day (that includes laptops, work files, mess etc) from your bedroom. The bedroom should be your sanctuary and not a trigger for stress. Your room should also be kept cool and dark and void of distracting sounds. Sometimes white noise can muffle unwanted sounds. Dr. Asif strongly recommends a good mattress. "There are many factors that will determine what would work best for you, such as how it is made, and what it is made with. A source to refer to is Spine-Health.com."
4. Physical activity. Not only is it good for your overall health - it helps promote better sleep. "Spending time outside in the fresh air can lead to lowering stress levels. It also allows the body an opportunity to get more vitamin D. The exercise coupled with outdoor time can help you feel tired."
5. Stress is a factor in keeping your mind racing. More often than not, it is when you are still and ready for sleep, that all the thoughts of the day come rushing forward. Dr. Asif suggests making a list. "You can't resolve the worries of the day, when you are in bed at night. So write everything down. Make a to-do list. Organizing your thoughts and setting priorities for the next day will help ease some of the anxiety - in this case we can say 'why worry about something today, when we can deal with it tomorrow. My wife is a procrastinator - so I can tell you it can help at times".
Remember, if you are still having trouble and feel that you are having significant trouble sleeping and getting the rest you need - contact your doctor. They can often help you identify and test for any other underlying causes.
Content provided by Dr. Asif Sachedina DC.
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