Tips for Better Sleep

alarm-alarm-clock-analogue-682422 (2)Deep, restful sleep is so important for our health, providing us with the physical and mental energy we need to function during the day. During deep, undisturbed sleep, tissue growth and repair occurs. Poor quality sleep and not enough sleep can slow down this process contributing to longer injury recovery times. Here are some simple, natural tips for a better night’s sleep.

– Engage in moderate exercise 3-4 times a week. Moving your body, causes you to burn more energy, which makes it easier to falls asleep and results in better quality sleep. Keep your moderate to intense workouts a couple of hours before bed as these types of workouts can be stimulating, making it more difficult to fall asleep. Try adding an evening walk, stretching, or gentle yoga as well.

– Avoid caffeine, overly processed foods, added sugars and alcohol late in the day. These foods can disturb sleep causing you to wake up several times a night (for short duration’s that you may not remember in the morning).

– Put down your smart phone and turn off your TV at least an hour before bed time. The blue light from the screens can decrease or cease the production of melatonin (the hormone that makes you feel sleepy) delaying REM sleep and decreasing overall quality of sleep.

– Practice guided imagery, deep breathing techniques, and meditation to help quiet your mind and prepare yourself for sleep.

  If restless legs or muscle twitching is disturbing your sleep see your chiropractor for an adjustment (this helps to calm those overactive areas) and consider taking a Magnesium supplement.

With these tips you should be on your way to a better night’s sleep and quicker recovery time!

Sources:

  1. https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state
  2. https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep
  3. https://sleep.org/articles/is-it-bad-to-watch-tv-right-before-bed/
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New Yoga Session Begins Next Week!

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Yoga with Dr. Barnes begins January 11th, 2016 at the Pittsford Recreation Center:

Spiegel Community Center, 35 Lincoln Avenue, Pittsford, NY 14534

Vinyasa Yoga: Mon. & Wed. 6:15 p.m.-7:15 p.m.

Gentle Yoga: Thurs. 9:15 a.m.- 10:00 a.m.

Power Yoga: Thurs 10:15 a.m. – 11:00 a.m.

Sign-up for the winter 2016 session:

1 class per week: $75

2 classes per week: $140

Drop-in rate: $8 per class

Call (585) 248-6280 or Register Online