Doctors estimate that 80 to 90 percent of their visits have stress as the root cause. When you’re sleep deprived, you have a stronger negative response to even the smallest of stressors, making it easier for stress to build up. One of the best things you can do for yourself when you’re feeling stressed is to get a good night’s sleep - something that 35 percent of Americans say that they do not get. We could all use a little less stress, and a lot fewer doctor’s appointments.
What can you do to get better sleep regularly? Change some small things about your sleep habits, and give acupuncture a try, through a licensed acupuncturist with good reviews.
Acupuncture has been used in Chinese medicine for more than 4,000 years. Recently, it’s been found to decrease stress in rats in a 2015 study in Endocrinology Journal. It’s also been found to be an effective treatment for insomnia in dozens of studies over the years. Acupuncture has also been found to cause melatonin to be released in anxious patients, which can help you get to sleep. While each study focuses on different pressure points, they’ve all found that acupuncture may be immensely helpful in addressing sleep issues and stress.
When it comes to your sleep habits, there are a lot of options out there, including changing the way you sleep, setting a bedtime, and buying a new mattress. One of the best things you can do for yourself is set aside some time before bed that is electronics-free, and keep your electronics out of the bedroom.
The reason your electronics should stay out of your bedroom is because screens on electronics emit mostly blue spectrum light, which draws your attention and tells your brain that it should be awake. They also tend to be a source of stress and anxiety in a world where many of you are expected to be available to your job at all times. Grab yourself an old-fashioned alarm clock that doesn’t do anything but tell the time, and put your phone somewhere out of reach.
Another simple change you can make is turning on the fan in your room, and setting the temperature lower. The best temperature to sleep in is between 60 and 67 degrees Fahrenheit, with good airflow. If you can, you might want to crack the window, so you have some clean air coming into your home from outside.
You should also avoid caffeine, alcohol, and nicotine within 6 hours before bed because it stays in your system for longer than you’d expect. You should also avoid working from bed, so that you can train your body to only be in bed for sleep or sex, which is what it’s intended for.
You may be an adult, but you should still adhere to a regular bedtime. Work with the natural light and your circadian rhythm to find the best time for you to sleep. Keeping a regular sleep schedule is one of the best ways to get your body into a routine.