ADVERTISING: Advertorial — DR. WENDY CUNNINGHAM: Four tips to fall asleep

Print Article

According to the National Sleep Foundation, almost half of Americans report they are not getting a good night’s sleep most weeknights. This might explain why sleep aids are a $32 billion a year industry. In addition to the monetary costs, a lack of sleep can contribute to weight gain, blood sugar issues, blood pressure and cognitive issues. Why are we spending all that money on something that should be free? Here are four free techniques to try to improve sleep.

Deep breathing. Dr. Andrew Weil suggests the following breathing exercise. First, exhale through your mouth. Then, close your mouth and inhale through your nose for a count of four. Hold your breath for seven counts. Then, exhale for eight counts. Repeat the sequence three times. That technique is designed to reduce your heart and breathing rate and put you in a relaxed state, ready to fall asleep. Deep breathing has also been shown to help people get to the deeper stages of sleep and wake up less during the night. It even helps those who have chronically poor sleep.

Lower your core temperature. According to Dr. Shelby Harris, you can accomplish this by soaking your feet in hot water for 15 minutes, about 90 minutes before bedtime. The blood vessels in your feet will dilate with the warm water. This draws blood away from your core to reduce your overall body temperature. Lowering your core temperature is the key to triggering the production of sleep hormones.

Keep a notepad by the bed. One of the most common reasons given for difficulty falling asleep is not being able to “turn off” the brain. It is difficult to relax with a to-do list running through your head or ideas you don’t want to forget. Keeping a notebook handy makes it easy to jot those things down so you can clear your mind and go to sleep.

Remove all electronics from the bedroom. Multiple studies show a direct link between using devices in bed and not getting enough sleep. The blue light emitted from computers, tablets and cellphones disrupts our sleep hormones.

Hopefully this list of sleep hacks will help you get more restorative sleep. If you continue to struggle, ask your holistic doctor for help. You may need more specific recommendations on nutrition, supplements and exercise to achieve quality sleep.

• • •

For more information, contact Dr. Wendy at haydenhealth@gmail.com.

Print Article

Read More Healthy Community

ADVERTISING: Advertorial — JONATHAN M. SASSER: The Adrenal glands: Delivering more then just a shot of adrenaline

September 11, 2019 at 5:00 am | Coeur d'Alene Press The adrenal glands are best known for producing and releasing epinephrine (adrenaline) and other hormones involved in the fight or flight response, but they also produce a number of other hormones th...

Comments

Read More

ADVERTISING: Advertorial — GEORGE BALLING: News from the vinyard

September 11, 2019 at 5:00 am | Coeur d'Alene Press A former colleague of ours used to say after the Labor Day holiday, “It’s time to put away your flip flops and surfboards and get back to work.” Even though Labor Day symbolizes the end of summer for...

Comments

Read More

ADVERTISING: Advertorial — DR. WENDY CUNNINGHAM: Four tips to fall asleep

September 11, 2019 at 5:00 am | Coeur d'Alene Press According to the National Sleep Foundation, almost half of Americans report they are not getting a good night’s sleep most weeknights. This might explain why sleep aids are a $32 billion a year indus...

Comments

Read More

ADVERTISING: Advertorial — DR. WAYNE M. FICHTER: Cold laser taking health care to new heights!

September 11, 2019 at 5:00 am | Coeur d'Alene Press Low level lasers are the cutting edge of healthcare. Low level laser therapy, or LLLT for short, has been used worldwide for more than 50 years. There are now more than 2,000 published studies on LLL...

Comments

Read More

Contact Us

(208) 664-8176
215 N. Second St
Coeur d'Alene, Idaho 83814

©2019 The Coeur d'Alene Press Terms of Use Privacy Policy
X
X