Sleep is one of the most important elements of good health and quality of life, but many people struggle to get enough rest.
Dr. Ariel Long, who recently joined the team at our Sleep Clinic, can help patients through lifestyle changes, CPAP machines, and medications.
If you’re struggling to get the sleep you need, talk to your primary care provider about seeing a sleep specialist.
When you hear “self-care,” you probably think about eating more fruits and veggies, going for a walk, or taking time to do something you enjoy.
That’s a great list, but it’s missing one of the most important and elusive elements of self-care: quality sleep!
Ariel Long, DO, a physician who specializes in sleep medicine and recently joined the team at our East Campus Sleep Clinic, says one of the most powerful ways to take care of yourself is through good sleep. “High-quality rest is not a luxury…it is a necessity for your physical and emotional health,” she said.
Why is sleep so important?
According to Dr. Long, sleep is the foundation for other aspects of good health.
If you’re rested, you have more energy to exercise, eat right, and work through stress. Physically, sleep gives your body time to heal, fight off illness, and maintain a healthy metabolism.
Poor sleep is linked to a variety of health problems.
Dr. Ariel Long recently joined the team at our Sleep Clinic.”High-quality rest is not a luxury…it is a necessity for your physical and emotional health,” she said.
Emotionally, you may feel irritable, make poor decisions, and struggle to focus. Physically, chronic sleep deprivation can increase your risk of health problems such as high blood pressure, heart disease, weight gain, depression, and weakened immunity.
How can you improve your sleep?
Dr. Long talks to patients about good “sleep hygiene.”
“Start with a consistent sleep schedule,” she suggested. “Go to bed and wake up around the same time each day, even on your days off. Regulating your internal clock makes it easier to fall asleep and wake up feeling rested.”
Keep your bedroom dark, cool, and quiet, and avoid screens for at least an hour before bed. The blue light from phones and TVs can interfere with melatonin production, which makes it harder to settle down. Good alternatives include reading, deep breathing, and meditation.
Finally, don’t drink caffeine late in the day, and limit alcohol before bed. Caffeine makes it hard to settle down, and alcohol can disrupt sleep quality.
When should I see a doctor?
“If you still struggle to fall and stay asleep or feel tired frequently, ask your primary care provider about seeing a sleep medicine specialist,” Dr. Long said. “We diagnose and treat sleep disorders like insomnia, sleep apnea, restless legs syndrome, and circadian rhythm disorders.”
Dr. Long usually starts with lifestyle changes, like losing weight, exercising, and improving your sleep hygiene. If those aren’t enough, she can prescribe devices and medications.
Avoid screens for an hour before bed. Good alternatives include reading a book, meditation, and deep breathing.
Sleep apnea is one of the more common conditions, especially as patients age. It occurs when breathing stops and starts while you sleep. Your sleep doctor can determine if you should undergo a sleep study, which can often be done in the comfort of your home.
The most common treatment is a CPAP machine that keeps your airway open so breathing is more regular. “It takes a little getting used to, but typically patients start feeling better quickly and see a reduction in complications like weight gain and high blood pressure,” Dr. Long said.
For other sleep disorders, patients can typically be treated with medication. Your physician can help you find the right prescription and dosage to manage your condition and help you get more rest.