Sleep is how your body recharges from the day’s stressors, and restful sleep is an essential component of good physical, mental, and emotional health. In an ever noisier world, staying proactive about your quality of sleep lessens your susceptibility to a variety of acute and chronic health issues.
Our Integrated Neurology Services PLLC team understands the value of high-quality, restful sleep. We offer services to address underlying medical conditions that interfere with your sleep, including disorders like insomnia and obstructive sleep apnea.
If you keep waking up tired or struggle through the day because of excessive sleepiness, meet with our providers to discuss your options for sleep testing. You can also get treatment for sleep disorders and access educational resources that improve your sleep quality.
Sleep plays a role in a number of processes that support your existing and long-term health. When you’re young, quality sleep is important for growth and development, so children typically need more sleep hours than the 8-9 hours we recommend for adults.
During sleep, your body continues to work to preserve brain function, regulate hormone levels, and boost your immunity. Sleep also plays a critical part in learning and your ability to form long-term memories.
You cycle through two phases of sleep every 80-100 minutes: rapid eye movement (REM) sleep and non-REM sleep. A person goes through 4-6 cycles each night. Disruptions in these cycles can harm your physical and mental health.
Sleep testing helps identify problems with your sleep cycles that are common in sleep apnea and other sleep disorders. Our medical experts also recommend lifestyle changes and tips for improving your sleep habits, so you can get high-quality sleep each night.
You may already be aware of some of the ways you can sleep better at night, such as avoiding caffeine and keeping your bedroom dark and cool. However, there are other factors to consider about your sleep habits.
Here are four strategies you can try to optimize your sleep:
Your circadian rhythm refers to your body’s natural 24-hour cycle. For example, your body temperature, hormone release, and sleep-wake cycles line up with the rising and setting of the sun.
To regulate your circadian rhythm, you should maintain a consistent sleep schedule. Wake up and go to sleep at the same time each day, even on weekends.
Sleeping during the day can throw off your internal clock and make falling asleep at night difficult. If you’re feeling drowsy during the day, try to limit a nap to 20-30 minutes. Anything longer than that can disrupt your sleep schedule.
Exposure to blue light from your computer or phone can prevent the release of hormones like melatonin that your body needs for relaxation and restful sleep.
If you must use electronics, invest in blue-blocking screen covers or glasses to shield your eyes from light exposure. However, it’s a better choice to disconnect from your devices 1-2 hours before bedtime.
Exposure to bright sunlight during the day supports your circadian rhythm and enhances your quality of sleep at night. Sunlight also has an effect on your mood and energy levels throughout the day.
When possible, go outside first thing in the morning for 5-10 minutes and face the sun without looking directly at it. On overcast days, you can still reap the benefits of the sun, but you may need to spend a few extra minutes outside.
If it’s raining or you’re not able to go outdoors, intentionally turn on whatever bright lights you have indoors.
Call the Integrated Neurology Services PLLC office nearest you today to learn more about the benefits of sleep testing, or request an appointment online. We have two locations in Alexandria and one each in Lorton and Falls Church, Virginia, and we’re eager to serve you.
