IIf you’re the type of person who easily falls asleep and wakes up refreshingly eight hours later, you, my friend, are an anomaly. The sad truth is that most people in America do not sleep well.
In one Good survey + Good year 2019 Out of nearly 1,500 people, 92% of respondents reported feeling tired for more than one day per week. The survey participants also spent an average of six hours per week awake in bed. Lately, stress or anxiety is what keeps some people awake. But for the others, one snoring partner or too much caffeine can be blamed.
Among the most common sleep disruptors, functional medicine physicians Frank Lipman, MD, pointing to a particularly common culprit. “Something that I see in most of my patients is out of sync with their environment,” says Dr. Lipman of a phenomenon dubbed ‘cultural heart arrhythmias’ in the new book. mine, The better you sleep, the better you are ($ 23), co-author Casper co-founder Neil Parikh.
How does ‘cultural arrhythmia’ happen?
Dr. Lipman said arrhythmias manifest in different ways for different people. Sleep interrupted occurs when people pay more attention to the watch on the phone than the watch on the body. Not spending enough time relaxing, not getting enough natural light during the day and getting too much artificial light all contribute to poor sleep behavior. When and what you eat can also cause heart arrhythmias.
Contrary to the habits of many people in the United States, Dr. Lipman says that you should eat your biggest meal around lunch. “Your the digestive rhythm peaks around noon, “he said. among them. ”
Learn more about the relationship between food and fatigue:
Your exercise routine can work for or against you in your quest for a good night’s rest. In general, Dr. Lipman says avoid exercising too close to bedtime. Not surprisingly, Exercise energizes your body, thus making it more difficult to fall asleep.
According to Dr. Lipman, maintaining consistent daily routines, including going to bed and waking up at the same time each day, is also important for the body to synchronize with its surroundings. “Our bodies do its best in consistency and regularity,” he said. “Sleep is your primary rhythm, and the more scheduled and rhythmic your other metabolic processes are, the better will be your sleep rhythm.”
How does your body sync with its environment?
Do you wake up in the morning feeling unwell? Are you tired all day, relying on caffeinated beverages? Do you often experience brain fog or headaches?
If you find yourself answering “yes”, try to identify your contributing factors. You may be waiting for your clock to hit 11pm to go to bed, even though your body says you are tired by 9:30. Or maybe you realize you’re spending your day in front of your computer without stepping outside. Addressing the pain points in your life can help you get back into your environment – and hopefully sleep better.
It is important to admit that complications with sleep are, well, complicated. Cultural arrhythmia may not be the only thing separating you from a good night’s sleep. Adjusting your meal and exercise routine won’t solve your stress problem or share a bed with someone who snores like a cargo train. If you have a job that requires you to work at night and sleep during the day, Dr. Lipman says it’s even harder to get 8 hours of sleep in a row. In these cases, other steps need to be takensuch as installing blinds, incorporating a morning or afternoon “evening” routine (whenever you can go to bed), and take a nap.
If you are unable to dig into your specific sleep problems in depth, it is important that you speak with your doctor to address your specific needs.
At the end of the day, Dr. Lipman says that understanding cultural heart arrhythmias can help you find healthier sleep habits, but it doesn’t mean you’re not feeling enough. “Do your best and see how you feel about making the changes, but don’t let it become another stress in your life if you can’t make the adjustments,” he says. “When it comes to sleep, there are a lot of small changes that one can make, making a huge difference in the way you sleep.” Getting to the bottom of your sleep problems shouldn’t be the cause of your insomnia, but it’s important to focus on things you can control.
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