Are you having trouble sleeping? Do you keep tossing and turning in bed till dawn? If the answer is yes, you may be surprised to learn that you’re not alone. A Neurology Today article reports a heavy increase in sleep disorders triggered by stress, uncertainty and isolation during and after the pandemic.

 

Unfortunately, lack of adequate, restful sleep was already a big issue for many adults even before COVID 19. Data from the American Sleep Association shows that 50-70 million US adults have a sleep disorder. In addition, more than a third of all adults get less than 7 hours of sleep in the 24-hour period.

 

The situation is getting worse. Some people, who were able to manage their sleep issues, have noticed their poor sleep condition returning. Then there are people, who never had any issues, and even children and teens, who are suffering due to sleep issues that started during the pandemic.

 

What makes matters worse is lack of sleep mean poorer immunity and increased vulnerability to infection. On the other hand, a good night’s sleep can help you act as a stress buster, keep you energetic the next day, improve immunity, and improve mental health.

 

To get a good night’s sleep, many people are turning to sleep medication, which is not a solution. It gives rise to more problems, like feeling sleepy through the day.

 

Dr. Akinkuoye at Sleep Solution Hub integrates the science of sleep medicine and wellness to help you fulfill your sleep needs and overcome sleep disorders. As a sleep expert, he uses his extensive knowledge and experience in sleep medicine to provide you tools and resources in order to achieve a better quality of life.

 

In this blog, he offers a simple guide to those looking for proven, effective methods to sleep soundly.

 

Keep your bedroom cool

Set your thermostat between 60- and 67-degrees Fahrenheit. Lower temperature stimulates the release of melatonin – a hormone associated with control of the sleep–wake cycle.

 

Our body temperature drops a little at bedtime, so lowering the body temperature by keeping the room cool or even opening a window, can help youfall sleep.

Exercise in the mornings

Regular exercise is essential for the body, including good sleep. However, the time of day when you exercise makes a huge difference to whether you would sleep properly at night or not.

 

Exercising in the evening may increase your body temperature and stimulate the release of endorphins, disrupting your sleep cycle. It’s best to exercise in the morning or early afternoon so your body gets enough time to enjoy the endorphin boost and yet has enough time to cool down and relax by the time you hit the pillow.

Get some sunlight in the morning

The body’s internal clock – the circadian clock – regulates the sleep-wake cycles. It is designed to receive sunlight in the morning, usually between 7 and 9 am.

 

Lack of exposure to sunlight during those hours can throw your circadian clock off, leading to insomnia and poor sleep.

Eat and drink mindfully

Eating too little or too much before bed can keep you awake. Consuming alcohol, caffeine and other foods and beverages that interfere with sleep-wake cycle can also lead to sleep problems.

Don’t use the bed for anything else but sleep

With an increasing number of people working from home, the bedrooms have turned into home offices, with beds becoming workstations. In addition, many people keep scrolling through their phones late into the night while in bed.

 

The mind works by association and such behavior confuses the mind about what to associate the bed with. Sleep experts advise that you use your bed only as a place to sleep. For anything else, like work and study, use a desk and chair, a place that you want your mind to associate with work.

Relaxation tools and techniques

The mind and body need to relax to fall asleep. Many people try meditating to sleep but that can be counter-productive if you start focusing on your thoughts too much.

 

Did you know music can relax, reduce stress and rejuvenate your mind? The Positive Mental Health Relaxation Series by Dr. George Akinkuoye can change your body and brain chemistry, helping you fall asleep easily. For example, the Sleep Spindle adjuster is an easy yet amazing solution for restful sleep.

 

If you want to improve your sleep but can’t seek a professional’s help. Dr. George Akinkuoye brings together the science of sleep medicine and wellness to help you fulfill your sleep needs and overcome sleep disorders. 

 

Disclaimer: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.

 

 

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