Are you struggling to get a good night’s rest? You’re not alone. According to a Canadian Community Health Survey, over a third of Canadians fail to get the daily recommended amount of sleep. While a lack of quality sleep seems like a minor issue, it can negatively impact your health and well-being in many ways. Improving sleep quality is a fundamental tenet of naturopathic medicine and holistic care, and making changes can put you on a better path toward overall wellness.
Understanding Sleep Hygiene
Sleep hygiene refers to the routine, habits, behaviors, and environmental factors that impact your ability to rest. Everyone is capable of experiencing rough nights. However, a staggering number of Canadians suffer from chronic sleep issues reinforced by years of unhealthy habits and lifestyle choices. Sleep hygiene encompasses everything from your resting environment to your diet. For that reason, naturopathic medicine, holistic nutrition, clinical counselling, and other complementary approaches can make a significant difference.
To improve sleep, you must enhance and maintain good sleep hygiene over the long haul. Making positive changes is a multi-step approach, and every individual’s journey is different. However, putting in the effort can lead to life-changing improvements that help you achieve balance between your mind, body, and spirit.
Making Changes to Improve Sleep: Why Quality Sleep Matters
There is a reason why sleep is a vital component of naturopathic medicine. It impacts numerous aspects of your life and health. Sleep is a critical biological process that affects how your body and brain repair itself. Two critical biological mechanisms regulate sleep, including your circadian rhythm and homeostasis. The former regulates when you sleep, and the latter affects how much of it you need.
Poor sleep hygiene can disrupt these mechanisms, and the outcome of that battle is never favorable. Failing to improve sleep can lead to serious health complications like:
- Decreased cognitive function
- Poor mental health
- Increased stress and mood issues
- High blood pressure
- Kidney disease
- A higher risk of cardiovascular disease
- Weight gain and obesity
- Diabetes
- Weaker immunity
- Hormonal concerns
How Can I Fall Asleep Faster: Tips to Improve Sleep Quality
There are many reasons why people develop poor sleep hygiene. Every situation is unique, and it’s essential to seek personalized treatment to address your specific sleep concerns. Fortunately, there are many ways to improve sleep quality, helping you relax, fall asleep faster, and stay asleep throughout the night.
- Stay Consistent: Go to bed and wake up at the same time every day, even when you’re not working. Aim for seven to nine hours of sleep for optimal results, and strive for consistency.
- Develop a Healthier Sleep Routine: Make a habit of winding down for the night. Avoid screens for approximately 30 minutes before bed and create a calming sleep ritual. Going through those motions every day can help you fall asleep faster.
- Improve Your Diet: Consider a dietitian or holistic nutrition expert. An unhealthy diet can keep you awake. Avoid high-sugar foods, unhealthy fats, caffeine, hot spices, and other unfavorable foods that can disrupt your sleep cycle.
- Optimize Your Sleep Environment: Transform your bedroom to create a conducive sleep environment. Set a cooler temperature, invest in lush bedding, and block out unnecessary light.
- Relax Your Mind: Take steps to calm your mind. Stress and anxiety can take a toll and keep you up at night. Consider clinical counselling or investing in treatments like massage therapy to reduce mental stress.
- Address Physical Tension: Physical stress can also create sleep issues. Visit a registered massage therapist (RMT) or try acupuncture to address tension, increase blood flow, and relax your body.
- Ditch Unhealthy Habits: Habits like smoking and excessive alcohol use can prevent healthy sleep. Get help to leave those habits in your past, and your sleep can improve.
A lack of sleep can become a chronic issue that impacts your overall well-being for years to come. Don’t wait to make positive changes. At Inspirit Health Group, we can help you sleep better through personalized treatment, utilizing a wide range of modalities tailored to your specific needs. Inspirit Health Group is a multidisciplinary clinic committed to helping you reach your full wellness potential.
