Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Weight Loss Surgery Success Can Weight Loss Cure Sleep Apnea
Hello everyone this is Clark from the Center for Weight Loss Success in Newport New, VA. And on this podcast of Weight Loss Surgery Success we're going to be talking to Timothy Queen who is one of the ENT surgeons here inNewport News, VA. We're going to discuss a little bit aboutsleep apnea and weight loss. Stay tuned, we'll be right back. Welcome back everyone. This is Clark again and we are talking to Timothy Queen.
is where the ENT surgeons here inNewport News Reader talk a little bit about sleep apnea Queen, tell us a little bit aboutyourself. Thank you, Tom I'm Tim Queen and grain I'm practicing here in Newport News in the Oyster Point area. I've been in practice since 1995 I grew up in Virginia, went to school at UVA and went out to Southern California for residency and then came back to the great Commonwealth. I've been practicing ever since.
Queen and I go way back. We have kids about the sameage and we're good friends here in Newport News. Today we're going to talk a little bitabout sleep apnea and how does sleep apnea affect weight. Tim whydon't you discuss a little bit about what sleepapnea is, how do we evaluated it, and that kind of thing. Well sleep apnea basically is when you stop
breathing while you're sleeping.I There are different forms. It can be a central nervous systemproblem, called a neurologic issue. And then there's obstructive sleep apneawhich is what we tend to deal with when there's some type of obstructioninsider the upper airway that can keep the airflow in your lungs. When you fall asleep muscles relax and so it closes off your airway.
If you already have some type of previous obstruction, it tends to block your airway. When you fall asleep and your not breathing your oxygen level starts to fall and you wake up to start to breathe again. And then you increase so you can get more air in. you to wake up to start breathing again. People who have sleep apnea may have theseepisodes multiple times during the hour
where they stop breathing and they wake upagain to catch a breathe. That can leadto numerous medical problems including cardiopulmonary failure. Obviously the danger of being sleepy during the day, auto accidents are more common with sleep apnea patients. So a lot of different medical problemscan come up from sleep apnea. So it's not just that all these other problems exist and they're by themselves but actually the sleep apneaitself can make these problems worse.