Sleep disturbances are plain bad for your health and quality of life. Poor quality sleep and insomnia cause and are associated with heart disease, hypertension, glucose imbalances, anxiety, and depression.
For women sleep disturbances coincide with menopause, premenstrual disorders, pregnancy and post part depression. Below you’ll find a list of side-effects and associated symptoms of poor sleep and twenty tips from Dr. Guan to support sleep quality.
“She who sleeps wins”
First off, what are the different types of sleep disorders
- Fragmented sleep
- Short or long sleep durations
- Irregular sleep rhythms
- Hypoxia (low oxygen)
Poor sleep leads to more symptoms
If you’re not sleeping well you’re more likely to experience the following symptoms
- Obviously fatigue
- Sugar cravings
- Weight gain regardless of diet and exercise
- Allergies and inflammation
- Swelling and high blood pressure, water retention
- Skin changes
- Anxiety, depression
- Brain fog
- Hormonal imbalance
- Rapid aging
- Avoid lights and screens one to three hours before bedtime.
- Aim to be in bed by 10:00 PM to get the most healing and high benefits from sleep.
- Avoid caffeine after noon.
- Take multivitamin and B-vitamin containing supplements before noon.
- Check hormone levels (cortisol, progesterone, especially)
- Ensure adequate magnesium intake, a mineral essential for relaxation and sleep
- Create a soothing bedtime routine
- Check melatonin levels.
- Avoid high glycemic foods and alcohol to support steady sleep.
- Stop eating three hours before bedtime.
- Diffuse lavender essential oils in sleep space
- Practice belly breathing while dosing off to sleep
- Consume blood sugar balancing evening meal
- Write down your to-do list so you don’t have to carry around the mental list
- Sleep in a cool environment approximately 68 degrees
- Ensure blankets and PJs allow circulation and air movement
- Ventilate room to ensure “fresh” air
- Avoid overly stimulating media before bed
- Have a cup of chamomile tea in the evening
- End your day with a gratitude list to support peaceful sleep