April 13, 2021

Doctor-recommended tips for a better night's sleep

this portion of new day Northwest is sponsored by Premera Blue Cross oh boy as we know getting good sleep is really really important but the stress of kovat 19 has affected our sleep most of us significantly even for people who've never had this problem before so we asked dr.

Mia wise from primeira Blue Cross if she's surprised that this is actually a global experience no not at all we are all experiencing some shifts in our regular schedules our regular routines we're being exposed to a different variety of stimulus and activities every day and all of that along with the angst of just living through a pandemic can just cause some problems with our sleep I mean we're not wrong to be a little bit worried about a Penta migrated I mean there is anxiety that comes with something like this and a lot of people were living with anxiety already or they're worried about new things and all of that tends to impact your sleep first am i right yep having worries and anxieties is a really common cause for having sleep issues and unfortunately it is one of those self-perpetuating things relationships where if you don't sleep it's harder to regulate your mood and energy throughout the day and if you're having troubles with anxiety then it leads to bad sleep so it can be a cycle and the good news is that there are some things that we can all do the there are some experts that refer to some guidelines called sleep hygiene and these are easy to try things that are really likely to help a lot us well let's talk about that both for following asleep and for those of us who wake up at 2:00 you know ready to roll accidentally how we get back to sleep yep so in terms of the falling asleep the first part what I would suggest the sleep hygiene rules say are you know take some time to wind down at the end of the day right so try to avoid stress asks or goal oriented projects close to bedtime and give yourself 20 to 30 minutes to do more quiet activities things like hot cuppa tea reading a book listening to clip music I like to tidy up my kitchen and wipe down counters and put my kitchen to bed before I took myself to bed so that's the first thing is can I have that nice routine second is you know keep the bedroom as a relaxation try not to work or eat or watch TV in the bedroom another tip is to try to get some exercise every day ideally outside when that's safe for us but even 20 to 30 minutes of a walk is associated with better quality and quantity avoid alcohol and stimulants close to bedtime that's another important thing so though caffeine after lunch and no night caps right close to bedtime and then when we do wake up it's important to have some practices that are familiar to you that help you unhook from the racing month right so whether that's daily meditation we're keeping a journal or a to-do list where you can write things down helps you process things or remember things that you want to remember the next day those things can help reassure our minds and then that facilitates us returning to sleep the my own that does it mine that rates in mind I think a lot of people experience that and you just the more you think about things you need to do or that you're not sure about the it takes a takes on a life of its own yeah it's really hard to just tell the mind to just stop so I like to tell people that we don't like that void so it's it's nice to give ourselves something to do our mind to that is quiet so that's where the old counting sheep comes from right so if you if you wake up and you can't return to sleep try doing kind of a soothing task like counting backwards reciting you know internally hopefully the lyrics your favorite song and some people recommend doing a sequential head to toe relaxation that gets something your mind tends to drift back to the thought train but just gently bring it back to the boring task and hopefully that will help you fall asleep that's meditative one thing yeah I know girl and different routines now we don't get up and go to work and do all the things that normally regulated marked our day and I hear people talk about this and I'm experiencing this just vivid dreams is that common well we are hearing a lot about something people are calling coded dreams and these are not the dreams that people have when they actually have coded disease and are ill but they're the characteristic dream that we're hearing these reports of and they have certain common elements and I'm not a dream expert but I'll tell you that the what we're hearing is that people are recalling their dreams more often so we're remembering them when we wake up yeah we're good yeah more vivid they tend to be more unusual dreams and have some really obscure icons and imagery and Buddhists are really surprising what we know is that dreams are where we tend to process some of our intense emotions often negative ones and so we think that the reason we're all having more dreams or or remembering our dreams more is that we're living through a time of you know angst and uncertainty and that can contribute to our dreams but we're also living in a time where again we're not going outside as much we're not doing a variety of things that we're used to doing our range of stimulus is much narrower and so our brains are reaching into the more obscure corners of our memory makes to pull in the subject matter for our dreams and so they're really quite strange and off sometimes alarming but that's that's some of the reasoning we think why these dreams are doing out for people so much well last night I was riding a horse by myself in the desert in Mexico so make of that what you will there obviously is a connection between sleep and good mental health and you mentioned it before you know we just don't wake up right when we're deprived of sleep and I'm wondering when we seek help from either your primary care doctor or a professional sleep specialist yeah I think it's a great question I'd recommend to anybody having trouble sleeping to try some of the tips that we mentioned at the top of the discussion and those are easy and accessible for all of us to try but to be patient with yourself because it's not like just try it one night and it's gonna fix everything right it's a process so get yourself space and patience there but you do give those things to try and you really aren't making a progress that's when is really starting with primary care doctor or provider most of that care can be held in that situation and and if you need to be referred on go to a sleep expert from there sounds good well I hope you get a good night's sleep yeah sweet dreams to you as well thank you we'll try to rest easy thank you alright take care to get into contact with primeira Blue Cross just learn more about what we've discussed today as well please visit their website primeira calm.

Leave a Reply

Your email address will not be published. Required fields are marked *