Adults looking to fix sleep issues may need a multi-layered approach. More than one thing could be affecting your sleep, which means you will need different ways to fix it. This fall, the physicians at Weight Success Centers are helping you with solutions to set the clock back to a time of restful nights.
1.) Reduce Stress and Promote Relaxation.
Undoubtedly, stress and anxiety can lead to sleep issues. Heavy thoughts of busy schedules, conflicts, and other worries could keep you awake at night. Efforts for reducing stress may include 10 to 15 minutes of meditation or breathing exercises before bedtime. Start by deeply inhaling in through your nose. Hold the breath for 5 to 10 seconds. Then, release slowly through your mouth. Repeat 10 times.
Also, promote relaxation by sleeping in a cool, dark, and quiet environment free of screens and devices. Consider black-out curtains and a sound machine with sleep-inducing rhythms to relax your mind.
2.) Exercise and Exert Energy During the Day.
Going to bed with pent up physical energy is a lot like trying to sleep with mental stress. Be sure to exert your energy during the day to ensure your body is ready to rest. Daily exercise could be as simple as taking a 20-to-30-minute walk in the evening after dinner to relax and expel energy from your body.
Even better, schedule an outdoor workout early in the day. Morning sunshine could help you regulate your sleep cycles. Workout routines will vary according to your fitness level, so be sure to get physician approval before beginning a new exercise or cardio program.
3.) Eat Your Way to Better Sleep at Night.
Many adults underestimate the power of good nutrition for better sleep at night. Eating your way to better health involves the sufficient intake of complex carbohydrates, lean proteins, healthy fats, fiber, plus an array of essential vitamins and minerals from fresh vegetables and fruits.
Notably, avoid caffeine, alcohol, and spicy foods that can stimulate the brain and hinder sleep. In the evenings, opt for lighter snacks like almonds, cherries, or low-fat dairy. Choose foods with nutrients to promote sleep, such as magnesium, melatonin, or tryptophan to support serotonin production.
4.) Regulate Hormones for Restful Sleep.
As we age, men and women may need to regulate hormones for achieving a more restful night of sleep. In addition to nutritional plans, Weight Success Centers offers Bioidentical Hormone Therapies (BHT) and natural hormone balancing solutions, including BioTE pellets. Unlike synthetic hormone replacements, subcutaneous pellets provide the same hormones the body produces to achieve balance.
As with any plan, treatment, or therapy – results and benefits will vary. Contact the physicians at Weight Success Centers for individualized programs and medical solutions.
Are you ready to fix sleep issues and achieve greater health and hormonal balance? To begin your journey to wellness, contact one of our Weight Success Centers near you for a consultation.