Join Dr. Bunny and Jes Scott to learn the secrets to a great night’s sleep. This is Part 1 in the Sleep Series. Please send us questions about your sleep concerns to our Facebook page https://www.facebook.com/mercurybroadcasting/?fref=ts and be entered into our $100.00 contest!
At some point in their lives, for any number of reasons, nearly all Americans will have difficulties sleeping. Poor sleeping patterns or habits can effect anything from moods, to diet and out of the ordinary weight change, to memory loss and cognitive executive functioning. When moods change, or weight, or memory, one of the first things to look for is your sleeping patterns.
Here are some simple steps to take that will help you to sleep better tonight:
1. Create a bedtime habit.
Try going to bed and getting up at the same time every day, even on weekends.
We are creatures of habit, and our sleep is no exception. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.
2. Try to create a bedroom that you enjoy and are comfortable in.
Is your bedroom quiet, dark, cool, and comfortable?
Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.
3. Remember the primary purpose of your bedroom.
Bedrooms are for sleeping and sex, not for watching television or doing work.
Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.
4. Refrain from stimulants if possible.
Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.
Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted. A critical stage in the sleep process is called REM, for Rapid Eye Movement. When alcohol-induced sleep occurs, the brain and body actually skips this step and you end up with restless sleep.
For more information on Hypnotherapy and sleep or other issues,
Please feel free to contact Dr. Bunny Vreeland at: