Arts & Entertainment
Yours in Health: The importance of sleep
Published
5 years agoon
Posted By
Outlaw PartnersBy Dr. Andrea Wick EBS Contributor
One-third of the population has suffered from insomnia at some point in their lives. No matter how well you eat or how healthy you are, if you are not sleeping it is nearly impossible to be well.
According to the Journal of Clinical Psychiatry, insomnia leads to a higher chance of work-related accidents, increased health care costs and a decrease in overall quality of life.
The Institute for Quality and Efficiency in Healthcare in Cologne, Germany, recommends that adults need about seven hours of sleep per night, whereas children need nine hours of sleep.
Research has found that insomnia triggers include anxiety and stress, alcohol and drugs use, pain, needing to urinate at night, hot flashes, hormonal changes, menstruation, sleep walking, sleep apnea, grinding your teeth, the need for drugs such as anti-depressants, shift work and noise.
Epidemiological studies find that diets consisting of high sugar and carbohydrate intake cause an increased risk of insomnia. In relation to alcohol, some people can fall asleep easily after drinking, however it interrupts the natural rapid eye movement (REM) cycle causing sleep to be less restful.
There are many different holistic treatments for insomnia and sleeplessness. Having a consistent sleep routine or “sleep hygiene” is a good first start. Take a hot bath before bed with essential oils such as lavender. The Journal of Science and Healing found that college students who used lavender oil at bedtime had better performance, vibrancy and the ability to sleep. Exercising first thing in the morning has a positive effect on falling asleep faster at night. Also, avoid eating large meals right before bedtime, and don’t consume coffee or caffeine past noon.
Keep electronics out of the bedroom and avoid watching television before bed. Sleep.org states that 71 percent of Americans sleep with their phone in hand, phone next to their nightstand or have their phone in bed with them. Nomophobia is the fear of being without a smart phone and research is showing the negative impact of electronics on sleep hygiene. Blue light is emitted from electronics such as televisions, laptops and phones. Blue light tricks the brain into thinking it’s daylight. This blue light stops the production of melatonin which is an important hormone that aids in sleep.
Supplementation is a natural approach to insomnia. I usually recommend valerian, melatonin, passionflower, magnesium or Gamma-Amino Butyric acid depending on the patient’s symptoms. Valerian and passionflower are herbs that help create a calm state in the body. Magnesium citrate is a viable option in helping the nervous system relax at nighttime. GABA is a neurotransmitter in the brain and when there is a GABA deficiency, symptoms such as anxiety, depression, worry and insomnia may occur.
Lastly, cognitive therapy techniques such as meditation help improve sleep patterns. JAMA Internal Medicine concluded that mindfulness meditation improved sleep outcomes, and decreased depression and fatigue. Mindfulness meditation involves focusing on the breath and bringing the mind’s attention to the present without drifting into concerns or anxieties about the past or future. It helps you break the cycle of chronic everyday thoughts to activate a relaxation response, using a specific meditation technique that feels right for you.
Dr. Andrea Wick is a chiropractor and applied kinesiologist. She graduated from Life University in Marietta, Georgia, and now practices in Big Sky. She has a passion for holistic health care and being active in the outdoors. Her practice, Healing Hands Chiropractic, is located in the Meadow Village Center. Visit drandreawick.com to learn more.
The Outlaw Partners is a creative marketing, media and events company based in Big Sky, Montana.
Upcoming Events
july, 2024
Event Type :
All
All
Arts
Education
Music
Other
Sports
Event Details
CALL FOR ARTISTS: Paint anytime from June 1-28EXHIBITION & SALE: June 29 - July 31Calling all artists and nature enthusiasts! Get
more
Event Details
CALL FOR ARTISTS: Paint anytime from June 1-28
EXHIBITION & SALE: June 29 – July 31
Calling all artists and nature
enthusiasts! Get your paintbrushes ready for an unforgettable experience at
Paint Under the Big Sky, a thrilling plein air event set against the stunning
backdrop of Big Sky, MT, Chet Huntley’s “The Last Best Place”. Don’t
miss this chance to unleash your creativity and be part of a vibrant artistic community.
What is Paint Under the Big Sky? PUBS is a plein air event for all painters of any ability (over the age of 16). Sponsored by the Big Sky Artist’s Studio & Gallery and the Big Sky Artists Collective, a non-profit organization whose mission is to foster a strong community of artists in the Big Sky area, the paint-out hopes to introduce painters to our extraordinary landscape for an opportunity to create, meet and have fun. Plein air painters record our landscape for generations to come.
Artists are invited to travel to Big
Sky, MT to paint anytime between Jun 1 – 28, and participate in the exhibition
and sale of paintings from June 29 – July 31.
Come join us! We have a great
place to paint and are welcoming and fun!
Don’t miss out!
Time
June 1 (Saturday) 1:00 am - July 31 (Wednesday) 11:55 pm
Event Details
Embrace the freedom and serenity of movement in nature with our rejuvenating morning yoga class on the Mountain Lawn. Allow the fresh mountain air and gentle guided yoga practice
Event Details
Embrace the freedom and
serenity of movement in nature with our rejuvenating morning yoga class on the
Mountain Lawn. Allow the fresh mountain air and gentle guided yoga practice to
invigorate your day of adventure ahead. Complimentary. Weather
permitting.
Time
June 1 (Saturday) 7:00 am - August 31 (Saturday) 7:00 am
Location
Montage Big Sky
995 Settlement Trail
Event Details
Bike Big Sky is a FREE community mountain biking group with BSCO and Gallatin Alpine Sports. Meet at posted locations at 6 p.m. Monday evenings. Visit BSCO.org or swing by
Event Details
Bike Big Sky is a FREE community mountain biking group with BSCO and Gallatin Alpine Sports. Meet at posted locations at 6 p.m. Monday evenings. Visit BSCO.org or swing by GAS for ride information.
Time
June 10 (Monday) 6:00 pm - August 19 (Monday) 6:00 pm
Event Details
Bike Big Sky is a FREE community mountain biking group with BSCO and Gallatin Alpine Sports. Meet at posted locations at 6 p.m. Monday evenings. Visit BSCO.org or swing by
Event Details
Bike Big Sky is a FREE community mountain biking group with BSCO and Gallatin Alpine Sports. Meet at posted locations at 6 p.m. Monday evenings. Visit BSCO.org or swing by GAS for ride information.
Time
June 17 (Monday) 6:00 pm - August 26 (Monday) 6:00 pm