Dr. Frank Lipman is an internationally recognized expert and pioneer in the fields of Integrative and Functional Medicine. Throughout the years, his practice has been shaped to focus on the root causes of illness and putting patients on the path to “true health and long term wellness”. His line of leading-edge health supplements, Be Well, was created to help promote true sustainable life changes and restoring ones internal balance.
With an emphasis on living a healthier life and helping people recover their “zest for life”, Dr. Lipman and his Be Well team share a tip for improving your sleep quality and in turn your physical and mental health:
You could use a counted breath (inhale 2-3-4-5; exhale 2-3-4-5) or make it even simpler and just repeat, “I am inhaling. I am exhaling”. This is a wonderful way to prepare for bed because it relaxes the mind and the body, which will lead to a better night’s sleep.
To keep that cycle working well spend some time outside every day because for a good night’s sleep it’s almost as important to experience sunlight during the day as it is to have complete darkness at night.
For more inspiring and helpful tips and information on health, nutrition, and overall wellness be sure to follow Dr. Lipman on Twitter and Facebook, his Be Well Team on Twitter, as well as their websites, DrFrankLipman.com and BeWellbyDrFrankLipman.com.
At Relax The Back, we believe in a ’24-hour approach to a good night’s sleep’. What does that mean exactly? From the minute you wake up to the minute you get ready for bed, the actions you take during the day affect the quality of your sleep.
In addition to the tips we have already provided, here are 8 more daily routine tips to help you get a better night’s sleep:
- Engage in regular exercise – exercise is helpful when completed at least 2 hours prior to sleep.
- Finish eating at least 2-3 hours before your regular bedtime.
- Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
- Don’t skimp then splurge – skipping midday meals can throw off your body’s normal sleep pattern.
- Avoid Nicotine (e.g. cigarettes, tobacco products)- smokers experience withdrawal symptoms from nicotine when they go to sleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares.
- Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom.
- If you can’t go to sleep for over 30 minutes, get out of bed and do something monotonous in dim light until you are sleepy.
- Don’t be a party victim – avoid fatty and spicy foods, which spark indigestion and reflux.
Be sure to follow us on Facebook and Twitter for more sleep tips and facts or visit your local Relax The Back store to speak with one of our trained specialists.