Are We Sabotaging Our Sleep? Here Are 8 Sleep Hygiene Rules

Available for Interviews: John Rodriguez, MD

Dr. John Rodriguez is a Chief Medical Officer of Healthcare2U, and he is passionate about the care that is provided to their patients. He manages all the care providers in Healthcare2U’s network of clinics and oversees care protocols and training.

What Dr. Rodriguez can say in an interview about
Insomnia and Poor Sleep Hygiene:

The Oxford English Dictionary defines good sleep hygiene as “habits and practices that are conducive to sleeping well on a regular basis.” Poor sleep hygiene, which can eventually lead to chronic insomnia, can end up causing a multitude of health problems.

Here is a list of symptoms typically associated with insomnia:

• • type II Diabetes
  • heart disease and hypertension
  • obesity
  • depression and anxiety
  • fibromyalgia
  • poor immune function and frequent infections
  • chronic fatigue
  • shorter life expectancy

One should take their sleep very seriously. Good sleep habits are important to living a healthy and happy life. Most individuals on average require seven to eight hours of quality sleep.

Here are habits that can improve the quality of your sleep:

1. 1. Remember that nighttime is for sleeping. Daytime hours and sunlight are important for the production of Serotonin, a brain hormone responsible for well-being. If one sleeps all day and is awake at night, it’s easy to see why this can lead to depression and fatigue.
   2. Avoid caffeinated drinks late in the afternoon. This should go without saying, but coffee is known to cause sleep issues for many people.
   3. Keep a regular sleep routine. Try and go to bed and wake up at the same time most days of the week. Getting seven to eight hours of sleep a day is a must. Too little or too much sleep will make things worse.
   4. Avoid large meals three to four hours prior to bed. Going to bed with a large meal in your stomach can lead to acid reflux, heart palpitations, bloating, etc.
   5. Minimize your fluid intake after 6:00 pm.  Having to get up in the middle of the night to use the bathroom can disrupt your sleep cycle.
   6. Avoid OTC meds that can keep you awake. Medications like cough/cold medications and diet medications can make it difficult to fall asleep, so make sure you read the labels on those medications.
   7. One hour prior to bed should be “winding down” time. Reading a good book or having prayer/meditation time is also recommended. Don’t watch TV or engage in social media during this time.
   8. Don’t let one bad time turn into chronic insomnia. If you experience a sleepless night, don’t assume you’ll sleep great the next night. Consider taking an OTC sleep aid like Melatonin the following night to assure a good night’s sleep. Chronic insomnia has to start somewhere, so don’t allow it to have a foothold in your life.

If none of the above tips are helping with your insomnia problem, please reach out to your Primary Care Physician to develop a strategy for better sleep. Chronic insomnia is a dangerous condition to allow into one’s life. Seek out treatment early to prevent insomnia, as well as many other chronic conditions. Remember that even getting adequate sleep at the wrong time of day is just as detrimental.

 

Interview: John Rodriguez, MD

Dr. John Rodriguez is a Chief Medical Officer of Healthcare2U, and he is passionate about the care that is provided to their patients. He manages all the care providers in Healthcare2U’s network of clinics and oversees care protocols and training.

Dr. Rogriguez co-founded Healthcare2U to ensure that organizations of all sizes and structures have unlimited, nationwide access to affordable and consistent primary and urgent care. He has over 20 years of experience, where he worked in private practice as an attending physician with one of the most prestigious health care systems in the country, Baylor Health Care Systems. Dr. Rodriguez and his company have been featured on Fox News Channel’s Fox & Friends, and in publications like BenefitsPro, America’s Benefit Specialist, and Broker World.

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