Sleep is not for the weak, but rather the opposite. Sleep is a primary pillar of health, and according to the generic 8-hours of sleep recommendation, we spend 1/3 of our lives asleep. Might as well make it quality sleep, right? 

Quality sleep is important because its when your blood sugars regulate, blood pressure and stress hormones dip during the night, your body recovers, and your brain organizes all the information you have learned that day. Skipping out on sleep short term can make it difficult to focus and think, while longterm lack of sleep can lead to feelings of anxiety and depression, increased inflammation, elevated risk of heart disease, cancer, dementia and obesity. 

The general recommendation is 7-9 hours of sleep with women needing closer to 9 on average, but quality of sleep is important too. So of course, I’m including a few suggestions to consider to improve your quality of sleep. 

1. Limit caffeine in the afternoon. 

2. Limit sweets after 2 pm. 

3. Avoid alcohol close to bed as it aids in falling asleep but affects quality of sleep. 

4. Avoid having distractions in the bedroom such at TV, phones, ect. 

5. Keep the environment dark & cool, about 2-4 degrees cooler than daytime. 

6. Exercise during the day, but not too close to bedtime. 

7. Try to stick to a consistent bedtime routine and wake time. 

8. Consider adding meditation or breath work while laying in bed prior to falling asleep. 

9. Keep the environment you sleep in tidy and organized. 

10. Exposure to the sun in the morning additionally helps with sleep hygiene in the evenings.

I often treat things that keep patients awake during the night, such as bladder urgency/frequency and low back pain. If you relate to that, I would love to help relieve you of those symptoms to restore you quality of sleep so that you can be your best self. 

For a more info, be sure to call 903-962-2600, follow @thepowerfulpelvis on Instagram, or learn more at www.txpelvichealth.com. 

To request an appointment, click here.