{"id":1327,"date":"2024-07-07T03:17:10","date_gmt":"2024-07-07T02:17:10","guid":{"rendered":"https:\/\/devereauxhealth.com\/?page_id=1327"},"modified":"2024-07-07T04:03:54","modified_gmt":"2024-07-07T03:03:54","slug":"sleep-better-tonight","status":"publish","type":"page","link":"https:\/\/devereauxhealth.com\/?page_id=1327","title":{"rendered":"Sleep Better Tonight"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1327\" class=\"elementor elementor-1327\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-493adf2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"493adf2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2b89f58\" data-id=\"2b89f58\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-52950d3 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"52950d3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Sleeping Better Through the Night<\/b><\/h3><p><span style=\"font-weight: 400;\">Do you really understand the importance of a good night&#8217;s sleep?!\u00a0<\/span><\/p><p><strong>Pain and sleep are mutually interconnected: the less sleep you get, the more pain you experience, and the more pain you feel, the less sleep you get.<\/strong><\/p><p><span style=\"font-weight: 400;\"> \u00a0Achieving a good night&#8217;s sleep involves addressing various factors that affect your ability to rest well. This checklist will help you identify and resolve common issues related to nutrition, digestion, lungs, pain, and mind that might be affecting your sleep.<\/span><\/p><h4><b>1. Reasons for Sleep Disturbances<\/b><\/h4><p><b>Nutrition and Hormones:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of tryptophan and serotonin<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insufficient melatonin production<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caffeine and white sugar intake late in the day<\/span><\/li><\/ul><p><b>Digestion:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy meals before bedtime<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acid reflux or heartburn<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor digestion affecting comfort<\/span><\/li><\/ul><p><b>Lungs and Breathing:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep apnea<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nasal congestion or allergies<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor breathing techniques<\/span><\/li><\/ul><p><b>Pain:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic pain conditions\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inadequate sleep posture<\/span><\/li><\/ul><p><b>Mind and Stress:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety and stress<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overactive mind before bed<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular sleep schedule<\/span><\/li><\/ul><h4><b>2. Checklist: How to Resolve These Issues<\/b><\/h4><p><b>Nutrition and Hormones:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include Tryptophan-Rich Foods:<\/b><span style=\"font-weight: 400;\"> Turkey, chicken, milk, cheese, nuts, and seeds.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boost Serotonin Production:<\/b><span style=\"font-weight: 400;\"> Eat foods like bananas, eggs, tofu, and pineapple.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Melatonin:<\/b><span style=\"font-weight: 400;\"> Consume cherries, grapes, and tomatoes; consider a melatonin supplement after consulting with a healthcare provider.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Caffeine and White Sugar:<\/b><span style=\"font-weight: 400;\"> Avoid caffeinated beverages and white sugar at least 6 hours before bedtime.<\/span><\/li><\/ul><p><b>Digestion:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Light in the Evening:<\/b><span style=\"font-weight: 400;\"> Opt for lighter meals in the evening, such as soups or salads.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid Trigger Foods:<\/b><span style=\"font-weight: 400;\"> Identify and avoid foods that cause acid reflux or discomfort.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Promote Healthy Digestion:<\/b><span style=\"font-weight: 400;\"> Eat for a reason! Include fermented foods, food enzymes, fiber-rich foods and stay hydrated.<\/span><\/li><\/ul><p><b>Lungs and Breathing:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Address Sleep Apnea:<\/b><span style=\"font-weight: 400;\"> Consult with an integrated physician on the reasons you have sleep apnea and to help solve the problem.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce Nasal Congestion:<\/b><span style=\"font-weight: 400;\"> Solve the reason you have congestion.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice Breathing Techniques:<\/b><span style=\"font-weight: 400;\"> Try deep breathing exercises or diaphragmatic breathing to improve lung function and relaxation.<\/span><\/li><\/ul><p><b>Pain:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resolve Chronic Pain:<\/b><span style=\"font-weight: 400;\"> Understand reasons you have pain from the way you stand, walk and play. Use scientifically proven modalities like massage, acupuncture, nutrition, yoga and physical therapy to relieve conditions effectively.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Sleep Posture:<\/b><span style=\"font-weight: 400;\"> Use supportive pillows and mattresses to maintain proper alignment and reduce pain.<\/span><\/li><\/ul><p><b>Mind and Stress:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce Anxiety and Stress:<\/b><span style=\"font-weight: 400;\"> Get out of the sympathetic tension by letting go of worries for the night. Change the habits of the mind. Journaling is a great way to get things out of your head.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calm the Mind:<\/b><span style=\"font-weight: 400;\"> Create a bedtime routine that includes activities like reading or taking a warm bath.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain a Regular Sleep Schedule:<\/b><span style=\"font-weight: 400;\"> Go to bed and wake up at the same time every day to regulate your internal clock.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">You can significantly improve your chances of sleeping better through the night.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-cd95b47\" data-id=\"cd95b47\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-94fb387 elementor-widget elementor-widget-image\" data-id=\"94fb387\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-1024x683.jpeg\" class=\"attachment-large size-large wp-image-1333\" alt=\"\" srcset=\"https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-1024x683.jpeg 1024w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-300x200.jpeg 300w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-768x512.jpeg 768w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-1536x1024.jpeg 1536w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-2048x1365.jpeg 2048w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-570x380.jpeg 570w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-380x254.jpeg 380w, https:\/\/devereauxhealth.com\/wp-content\/uploads\/2024\/07\/AdobeStock_307330835-285x190.jpeg 285w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sleeping Better Through the Night Do you really understand the importance of a good night&#8217;s sleep?!\u00a0 Pain and sleep are mutually interconnected: the less sleep you get, the more pain you experience, and the more pain you feel, the less sleep you get. \u00a0Achieving a good night&#8217;s sleep involves addressing various factors that affect your<span class=\"post-excerpt-end\">&hellip;<\/span><\/p>\n<p class=\"more-link\"><a href=\"https:\/\/devereauxhealth.com\/?page_id=1327\" class=\"themebutton\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1327","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/pages\/1327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1327"}],"version-history":[{"count":7,"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/pages\/1327\/revisions"}],"predecessor-version":[{"id":1337,"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=\/wp\/v2\/pages\/1327\/revisions\/1337"}],"wp:attachment":[{"href":"https:\/\/devereauxhealth.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}