{"id":1726,"date":"2023-07-18T17:49:22","date_gmt":"2023-07-18T17:49:22","guid":{"rendered":"https:\/\/balanceatx.com\/?p=1726"},"modified":"2023-07-18T17:51:05","modified_gmt":"2023-07-18T17:51:05","slug":"how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/balanceatx.com\/how-to-sleep-better\/","title":{"rendered":"How to Sleep Better"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1726\" class=\"elementor elementor-1726\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-ae6700c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ae6700c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f9403dc\" data-id=\"f9403dc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-34a8073 elementor-widget elementor-widget-text-editor\" data-id=\"34a8073\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 08-05-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<div data-paragraph=\"true\">For those that do not have sleep issues, sleep is simply a daily occurrence that probably does not take up much active brain space, like breathing or blinking.<\/div><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">However, for those that struggle with their sleep, the nightly task can seem perpetually just out of reach, creating immense anxiety and worry for what will happen (or not happen) each night.<\/div><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">\u201cFalling to sleep\u201d is outside of our conscious control; you cannot force yourself to do it. However, there are a lot of steps you can take to increase your body\u2019s readiness to sleep.<\/div><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">The following are\u00a0<i><strong>research-backed tips<\/strong><\/i>\u00a0that have been shown to improve the quality of sleep in a statistically significant portion of subjects who have used them. This does not mean these will all work for you, nor will you likely need to do\u00a0<i>all<\/i>\u00a0of them to improve your sleep. But if you or someone you know does struggle with sleep at times, experimenting with various combinations of these tactics would be a wonderful path to start on.<\/div><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">Keep what helps, ditch what doesn\u2019t and keep experimenting. \ud83d\ude4f<\/div><div data-paragraph=\"true\">\u00a0<\/div><ol><li><strong>Wake up at the same time each day and go to sleep when you first start to feel sleepy<\/strong>.\u00a0Pushing through the sleepy late evening feeling and going to sleep too late (for you) can impact the quality of your sleep and cause you to wake up in the middle of the night.<\/li><li><strong>View sunlight by going outside within 30-60 minutes of waking.<\/strong>\u00a0Do that again in the late afternoon, prior to sunset.\u00a0Sun in your face at these times helps set your circadian rhythm and has been shown to help calibrate the hormones necessary for good sleep. Don\u2019t wear sunglasses for this practice if you safely can, but also don&#8217;t look directly into the sun or any bright light!<\/li><li><strong>Avoid caffeine within 8-10 hours of bedtime (or 12-14 hours for some!).<\/strong>\u00a0Monitor this closely to determine what you are affected by. Studies indicate nearly\u00a0<i>everyone<\/i>\u00a0is affected at some level by caffeine within 8-10 hours of sleep.<\/li><li><strong>Avoid viewing bright lights and screens between 10 pm and 4 am.<\/strong>\u00a0Only use as much artificial lighting as is necessary for you to remain and move about safely at night. Dim the lights at night to give your brain more signals that it&#8217;s time to wind down.<\/li><li><strong>Limit daytime naps to less than 90 min, or don\u2019t nap at all.<\/strong>\u00a0Ideally nap for 20-40 min to increase focus, but not disrupt night time sleep.<\/li><li><strong>Expect to feel really alert ~1 hour before your natural bedtime.<\/strong>\u00a0This is a naturally occurring spike in wakefulness that sleep researchers have observed. Don\u2019t freak out if it happens.\u00a0It will pass!<\/li><li><strong>If you cannot fall asleep within 20 min of trying OR you wake up and are unable to fall back asleep within 20 min, change your environment.\u00a0<\/strong>Go to another room, slowly and quietly, keeping the lights as low as safely possible. Do something calming\/boring \u2013 read a book, or search for \u201dNSDR\u201d or \u201cYoga Nidra\u201d options on Youtube for some guided meditations. Look at the screen as little as possible. When you start to feel drowsy at all, go back to the bedroom and try to sleep again for 20 min max. Repeat as needed.<\/li><li><strong>Keep the room you sleep in cool and dark and layer on blankets that you can remove.\u00a0<\/strong>\u00a0Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively.<\/li><li><strong>Drinking alcohol, using cannabis and most sleep medications disturb the quality of your sleep.<\/strong>\u00a0Try to avoid when possible, particularly within 6 hours of sleep.<\/li><li><strong>Kids (and indeed all of us) have changing sleep needs over time.<\/strong>\u00a0We might be night owls at 15 but become \u201cmorning people\u201d as we age or need 6-8 hours a night in summer and 7-9 in winter. It will vary, so pay attention to your needs and adjust as needed.<\/li><\/ol><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">Remember that no one is perfect about sleep. The occasional night out or missing sunlight viewing here &amp; there is not a big deal, so don\u2019t obsess about it.<\/div><div data-paragraph=\"true\">\u00a0<\/div><div data-paragraph=\"true\">However, if any of us drift from these &amp; the other behaviors for too long, we start to suffer. \u00a0The vast majority of the people I have worked with have been able to improve their sleep dramatically with a combination of the above behavior changes, acupuncture and herbs, so stick with it!<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>&#8220;Sleep is like a cat: It only comes to you if you ignore it.&#8221;<\/p>\n<p>&#8212; Gillian Flynn<\/p>\n","protected":false},"author":3,"featured_media":1729,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,64],"tags":[36,173,45,171,172,170],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Sleep Better - Balance Wellness Acupuncture + Herbal Medicine - Austin, TX<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/balanceatx.com\/how-to-sleep-better\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Sleep Better - Balance Wellness Acupuncture + Herbal Medicine - Austin, TX\" \/>\n<meta property=\"og:description\" content=\"&quot;Sleep is like a cat: It only comes to you if you ignore it.&quot; 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