There is a lot of talk about sleep and how it affects your health. It is known that good sleep is an important factor for mood, immunity, healing. There are researches done on how poor sleep can affect your heart, your metabolism, diabetes, anxiety and depression, obesity, cancer and other diseases. Also research shows that people who take time to recharge and restore are happier, more creative and successful.

National Sleep Foundation recommends 7 to 9 hours of sleep each day in order to function at your best. Over time chronic lack of sleep can cause fatigue, increased stress levels and reduced attention span.

You may or may not realize how good your sleep is and how it is affecting your daily activities.

To find out you can use a sleep questionnaire!

Answering and reviewing these questions will help you determine how good your sleep is.

Sometimes the problem is trouble falling asleep. Other times the problem can be waking up several times at night. There are specific ways to address any of these issues.

If sleep problem is due to a physical condition such as sleep apnea, which affects your breathing during sleep, your physician can help you by requesting a sleep study.

  • If there is no physical problem, following some simple solutions can improve your sleep and eventually your health condition. Try some of these and see how it can change your sleep and improve your health.
  • Change your pillows or mattress; use a body pillow to hug
  • Decrease light in your bedroom; use a black covering for your eyes
  • Decrease irritating noises, turn off an appliance or a clock which makes noise; use earplugs
  • Set temperature to appropriate range, not too cold or too hot.
  • Avoid electromagnetic fields around your bed. Possible sources: electrical outlets, clock radios, cell phones, computers.
  • Avoid caffeinated beverages after 2 pm (including coffee, Pepsi, Coke, tea, chocolate), Avoid alcohol 3 hrs before bed
  • Avoid rigorous exercise 3 hrs before bed

•    If thoughts come to you, write them in a journal before bed.

    •    Avoid large meals and spicy food before bed

    •    Take a relaxing hot bath with Epsom salt

    •    Avoid watching news before bed, avoid argument before bed,

    •    Consider reading a neutral book at bedtime

    •    If you use phone or tablet for reading make sure they are in nighttime setting to reduce bright light

    •    Use mindful breathing techniques before sleep

    •    If possible go to sleep and wake up at the same time each day.

You may use some supplements to help with your sleep.

    •    Melatonin

    •    5-HTP

    •    Magnesium

    •    Herbal tea such as lemon balm or passionflower


By Dr. Sepid at MEDMAIL pharmacy.

Dr. Sepid (Sepideh Nasafat) is an experienced pharmacist who applies functional medicine approaches in her practice.

Contact Dr. Sepid directly at info@MEDMAILpharmacy.com or 905-237-6360



Disclaimer: The content provided here is only for educational purposes. It is not an alternative to medical advice from your healthcare provider. Consult your healthcare provider for any specifics on your health and wellbeing.


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