Improve Sleep Quality

Most healthy adults need 7 to 8 hours of sleep each night. But many get less than that. More than a third of Americans say that lack of sleep affects their daily lives. Not getting enough sleep can lead to high blood pressure, heart disease and more.

Most healthy adults need 7 to 8 hours of sleep each night. But many get less than that. More than a third of Americans say that lack of sleep affects their daily lives. Not getting enough sleep can lead to high blood pressure, heart disease and more.

Small changes can improve sleep quality The good news is that you can do some simple things to get better sleep:

  • Eat well but not late at night.

  • Cut down on caffeine and alcohol.

  • Quit smoking.

Eat well for better energy Eating food that your body needs can make a world of difference in your energy level. A healthy eating plan includes:

  • Fruits, vegetables and whole grains

  • Lean meat, poultry (like chicken and turkey) and eggs

Don’t eat big meals late at night

Stay away from certain foods a few hours before bed:

  • High-fat foods. They’re a lot of work for your stomach, and that may keep you up.

  • Spicy foods or foods with a lot of acid in them. They can cause heartburn, especially when you lie down.

Cut down on caffeine and alcohol

Both caffeine and alcohol can hurt your sleep. Caffeine can keep you from falling asleep. Alcohol might make it easier to fall asleep, but you’re more likely to wake up later on in the night. It’s best to limit what you drink during the day, and stop drinking both well before you go to bed.  Note: Some medicines contain caffeine as well.

Quit smoking

The nicotine in cigarettes is a stimulant that may keep you awake. It may also lead to lighter sleep overall. Heavy smokers tend to wake up too early because of nicotine withdrawal.

While these suggestions are simple, they may not be easy. But you don’t have to make changes alone. Talk with your doctor, and ask for help.


Sources:

  • National Heart, Lung, and Blood Institute

  • U.S. Department of Agriculture

  • Sleep.org

Acupuncture for Better Sleep

It is a common knowledge that acupuncture, aside from its therapeutic effects, also serve as a massage therapy for simple relaxation after a long day at work. In the case of having difficulties in sleeping or staying asleep, research has proven acupuncture to be efficient in improving the sleeping patterns of people, regardless of the causes for such difficulties. Needless to say, if the reason for the difficulty in sleeping is anxiety, acupuncture can help; if the cause is insomnia, acupuncture will help; if the reason is muscle tremors, acupressure will surely help! All these are research-based claims where acupuncture has been proven effective. Instead of taking drugs that may tempt drug dependency, turn into a treatment which does not only help in improved sleeping patterns, but will also contribute to the body’s overall wellness.

💕 Here to help,

👩‍⚕️ Dr. Serene Feng 🗓 Book an Appointment 📱 888-251-4088 📧 acu@kundaowellness.com 🚘 Queens Office - Parking Available (call ahead) 🏙 Grand Central - Midtown Strictly By-Appointment


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