When you hear “self-care,” you probably think about eating more fruits and veggies, going for a walk, or taking time to do something you enjoy.
That’s a great list, but it’s missing one of the most important and elusive elements of self-care: quality sleep!
As a physician specializing in sleep medicine, I know that one of the most powerful ways to take care of yourself is through good sleep. High-quality rest is not a luxury…it is a necessity for your physical and emotional health.
Why is sleep so important?
Sleep is the foundation for other aspects of good health.
If you’re well-rested, you have more energy to exercise, eat right, and manage stress. Physically, sleep gives your body time to heal, fight off illness, and maintain a healthy metabolism.
Poor sleep is linked to a variety of health issues.
Emotionally, you may feel irritable, make poor decisions, and struggle to focus. Physically, chronic sleep deprivation can increase your risk of health problems such as high blood pressure, heart disease, weight gain, depression, and weakened immunity.
How can you improve your sleep?
I talk to patients about good “sleep hygiene.”
Start with a consistent sleep schedule. Go to bed and wake up around the same time each day, even on your days off. Regulating your internal clock makes it easier to fall asleep and wake up feeling rested.
Keep your bedroom dark, cool, and quiet, and avoid screens for at least an hour before bed. The blue light from phones and TVs can interfere with melatonin production, which makes it harder to settle down. Good alternatives include reading, deep breathing, and meditation.
Finally, avoid drinking caffeine late in the day and limit alcohol consumption before bed. Caffeine makes it hard to settle down, and alcohol can disrupt sleep quality.
When should I see a doctor?
If you continue to struggle with falling and staying asleep, or frequently feel tired, ask your primary care provider about seeing a sleep medicine specialist. We diagnose and treat sleep disorders like insomnia, sleep apnea, restless legs syndrome, and circadian rhythm disorders.
We typically begin with lifestyle changes, such as losing weight, exercising, and improving sleep hygiene. If those aren’t enough, we can prescribe devices and medications.
Sleep apnea is one of the most common conditions, especially among patients as they age. It occurs when breathing stops and starts while you sleep. We’ll determine if you should undergo a sleep study, which can often be done in the comfort of your home.
The most common treatment is a CPAP machine, which keeps your airway open, allowing for more regular breathing. It takes a little getting used to, but typically, patients start feeling better quickly and experience a reduction in complications, such as weight gain and high blood pressure.
For other sleep disorders, patients can typically be treated with medication. We can help you find the right prescription and dosage to manage your condition and help you get a better night’s rest.
By Ariel Long, DO
Ariel Long, DO, recently joined the team at Regional One Health’s Sleep Clinic, located at our East Campus, 6555 Quince Road. To make an appointment, call 901.515.3150.
