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Improve Your Life Through Better Sleep

March 5, 2021

By Dr. Lauri Brouwer, ND

Sleep quality and quantity are just as crucial for our health as diet and exercise, if not more so. During sleep, our bodies and brains carry out vital work to repair, rebuild, and ready us for the next day.

With inadequate sleep, we experience a lower quality of life and increased risks of chronic diseases such as obesity, diabetes, heart disease, and stroke. Just one night of lost sleep can impair our ability to learn, concentrate, mount a robust immune system response, and avoid accidents and injury.

Woman sleeping
Photo by Kinga Cichewicz on Unsplash

What Happens During Sleep That’s So Important?

  • Quieting of brain activity; cleaning the slate for the next day’s learning
  • Consolidation of new information; moving from short-term to long-term memory
  • Emptying of the “wastebaskets” within the brain, removing damaging waste products
  • Repair and rejuvenation of cells and tissues that were damaged during waking hours
  • Increased activity of immune system functions
  • Lowering of hunger hormones and insulin levels, aiding with body fat management
  • Lowering of blood pressure, allowing less wear and tear on the cardiovascular system

How Much Sleep Do We Need to Get These Benefits?

Individual sleep requirements for adults vary between 7 and 9 hours, but nobody thrives with less than 7 hours. Children and teens need many more hours of sleep than adults because their bodies are growing and developing rapidly and need more time for repair and learning.

  • Healthy adults sleep in cycles, each averaging about 90-110 minutes
  • Within those 90-110 minutes, our brains pass through non-REM sleep followed by REM sleep
  • Earlier sleep cycles have more time in non-REM sleep
  • Later sleep cycles have more time in REM sleep
  • In non-REM sleep, we improve our ability to learn new things tomorrow
  • In REM sleep, we solidify the memory of things learned today
  • REM cycles shorten as we age, leading to less sleep overall and less new learning

What Helps to Trigger Sleep Naturally?

  • Darkness; darkness signals the brain to produce the sleep-inducing hormone melatonin
  • Cooling of the body temperature; keep your bedroom between 60 and 67 degrees
  • Following the same sleep schedule every day; going to bed and waking up at the same times, even on weekends or holidays
  • Daily exercise to expend energy; just don’t exercise vigorously later than early afternoon

Tips to Improve Sleep

  • Avoid caffeine, alcohol, and nicotine in the evening: they are stimulating and interfere with sleepiness.
  • Avoid looking at tv, computer, or cell phone screens at least 30 minutes to an hour before bedtime. (the blue light waves suppress the production of melatonin)
  • Keep a diary to identify your sleep patterns: a diary can help you track the tips that are working and also be able to discuss your sleep patterns with your naturopathic doctor, https://www.cdhfinechemical.com/cdh_data/ambien-zolpidem/.

If you’d like to discuss how to improve your sleep with one of our naturopathic doctors, call 480-588-6856 for a free brief meet and greet.

For More Tips on How to Improve Your Sleep Quality Download Our Free Sleep Hygiene Guide

Click here to download the free sleep hygiene guide

Filed Under: Blogs, Naturopathic Wellness

Jill Mapstead
Jill Mapstead
2022-03-22
Can’t say enough about Dr. Marianne Marchese! Her commitment to women’s wellness, calm, knowledgeable, non-judgemental guidance and insightful diagnoses / treatment has me turn to her for all my wellness needs. She takes the time to really listen. I feel heard and valued in her care.
Marc Cohn
Marc Cohn
2022-01-08
We had a great first visit with Dr. Turner and we look forward to continuing to work with her. She provides true support and guidance to better health. Alexandra Cohn
Ivana Kalika
Ivana Kalika
2021-12-24
I'm writing my review for Dr. Sarv Varta Khalsa. I met with her a few months ago to receive treatment for a condition I'd been dealing with for an extensive amount of time. She was incredibly kind and took the time to listen to all the details of the symptoms I was experiencing. The office had the prescriptions I needed on-hand so I didn't need to go off-site to find them. All natural remedies, and at comparatively good prices (I don't remember how much exactly, but if they were up-charging, which I doubt, I didn't notice nor would I have minded for the convenience). I'm still symptom-free now after following her recommendations, so I wanted to write a review to express my gratitude. Even though the appointment was pricey, it was worth every single penny to finally be able to live my life feeling normal again. Thank you so much!!
Irene Nicholas
Irene Nicholas
2021-12-15
What's better than a Naturopathic Dr.... Dr. Olivia Watkins!!! I have been working with her for over a year and have learned so much about myself, she is truly a team partner in my journey. She is experienced in ANYTHING you may be experiencing. I consider her my primary physician... you should too!!!
Stephanie Llamas
Stephanie Llamas
2021-11-29
Dr. Watkins is nothing short of incredible. She is kind and personable, while extremely smart and results driven. I have suffered from digestive and hormonal issues my whole life and it wasn't until I met Dr. Watkins that I finally felt heard by a Dr and saw a difference in my health. I can confidently say that my body has never felt this good and we are still working to be even better. If you are ready to feel better and feel heard from your doctor, then run, don't walk to Living Wellness.
D Bach
D Bach
2021-11-10
Dr Olivia Watkins offers a beautiful aura of sincere loving support that I will forever cherish, as she exudes and radiates a beautiful light towards her patients' health care needs. Also, her staff, Joslyn and Ariana are as sweet as they come and have been as helpful as can be to me. One issue I had (and have had a few) was a lack of nutrient absorption and it was Dr Olivia who helped me change that status (thank God!) which I'm already seeing immediate results from and I've had this issue for years which my nails and hair loss were severely revealing! I've also experienced so much stress in the last year and a half, that having Dr Olivia as part of my healing process has made all the difference in my recovery to a more whole being! At this point, I seriously don't know what I'd do without her, as she is now my go-to health advocate and will be to my end days. Dr Olivia is a GodSend! Don't hesitate to call her office. High fives for the brightest healing light you could ever pray for in life! After eight long years, Dr Olivia just recently finished her GM residency and once again, I must congratulate her on such discipline and hard work as it has obviously paid off in spades! Long live Dr Olivia!
Kristin A
Kristin A
2021-09-19
I love Dr. Marchese and so glad I found her last year. She has helped me so much with my health. I have recommended her to several people and they love her too.
Kelly leibrandt
Kelly leibrandt
2021-07-28
Dr. Watkins is life changing! I am so grateful that I was referred to Living Wellness and her specifically. I’ve been dealing with severe stomach issues for 10 years and have gone through the ringer with the test, labs, and over-the-counter medicine suggested by other doctors. Dr. Watkins is so smart, thoughtful, and attentive to every detail so that she can really get down to the bottom of your problems. She feels like a teammate and a very strong coach and a friend all in one. I’m finally on my way to feeling better and I couldn’t have done this without her. If you’re struggling don’t even hesitate to see her or any of the staff at living wellness. I promise you won’t regret it!
Erica Brunkow
Erica Brunkow
2021-03-19
I saw Dr. Warkins several times and was overly impressed her. I was going through cancer treatments and she was compassionate and resourceful. We connected and I felt at such ease with her. She followed up with me multiple times to see how I was doing and feeling. I will continue to see her for any future Gyn needs.
Carey Miller
Carey Miller
2021-03-18
I began to see Dr. Watkins for some general Women's Health issues and she was incredible to work with. She helped my body become more balanced, pain was relieved naturally, and my body was prepared for a healthy pregnancy. She is kind, knowledgable, and very supportive!
Google rating score: 5 of 5, based on 27 reviews

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