Pinnacle - Jupiter Medical Center

Fall 2018

Pinnacle is the official magazine of Jupiter Medical Center which provides world class health care in Palm Beach County

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24 | PINNACLE | | PINNACLE | PULSE WELL-BEING By Liz Petoniak 5 Tips for Better Sleep Experts say these techniques will help you fall asleep faster and wake up well-rested Getting a good night's sleep on a regular basis is integral to our well- being, yet the Centers for Disease Control and Prevention estimates that one in three Americans do not get enough of it—leaving them at greater risk for dementia, Alzheimer's, stroke, cancer, diabetes, and heart disease. "We're staying up past our biological bedtimes," says regis- tered polysomnographer and sleep technologist Neal Nay, manager of the Jupiter Medical Center Sleep Center. "We're trying to become 24-hour beings, but we're not really designed for that. Sleep affects es- sentially every system—neurologi- cal, physiological, metabolic—and regulates restorative functions for the brain involving memory, learn- ing, and attention span." Physicians at Jupiter Medical Center Sleep Center use the latest technology to diagnose and treat sleep dis- orders—from behavior therapy to the state-of-the-art Inspire implant that stimulates breathing for those affected by sleep apnea. At home, Nay suggests following these tips to ensure better sleep: 1. Manage your internal clock. "Light affects our circadian rhythm, the clock we march to 24 hours a day that tells us when to wake up, to eat, and to sleep," says Nay. Keep it in check by exposing yourself to bright light each morning and limiting artificial light during the four hours leading up to bedtime. Dim the lights and refrain from using lap- tops or cell phones, which emit blue light that blocks the body's natural production of melatonin. Waking up and going to sleep at the same time each day is key as well. 2. Exercise daily. "A number of studies show that the more active you are during the day, the deeper you'll sleep," says Nay. "It's a pendulum effect." Exercising two to three hours before bedtime can also induce sleep. Says Nay: "It doesn't have to be strenuous. Even just walking or stretching helps." 3. Create a haven. "You don't want to do things like pay bills or eat in bed," says Nay. "Remove clutter, block out all the light, make sure it's cool, and kick all the animals out. That's a big point of conten- tion with people, but many studies show that allowing your dog in the bed is disturbing your sleep." Ambient noise generators, lavender oil, and a high-quality mattress and linens can help create the ideal en- vironment for getting some serious shut-eye. 4. Stick to a routine. "Doing the same rituals at the same time in the same order, even on the weekends, tells your brain and your mind that it's time to sleep," says Nay. Stop all stimulating activity at least an hour before bedtime and take time for self-care—take a warm bath, put on a moisturizing face mask, enjoy some chamomile tea, or read a book. 5. Quiet the mind. "When you lie down at night, without the stimu- lation of all the things you en- counter during the day, your mind can become even more active," says Nay. "Sometimes the thoughts can trigger a fight-or-flight re- sponse, and stress hormones cir- culating in your body make it even harder to sleep." Learn to control mind chatter with meditation, breathing exercises, or progressive relaxation techniques. Ç For more information, please call 561.277.3059.

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