{"id":1440,"date":"2020-04-15T14:53:23","date_gmt":"2020-04-15T21:53:23","guid":{"rendered":"https:\/\/oregonent.com\/?p=1440"},"modified":"2020-11-13T13:23:54","modified_gmt":"2020-11-13T21:23:54","slug":"4-tips-for-better-sleep","status":"publish","type":"post","link":"https:\/\/oregonent.com\/4-tips-for-better-sleep\/","title":{"rendered":"4 Tips for Better Sleep"},"content":{"rendered":"<p>Getting enough <a href=\"https:\/\/oregonent.com\/ent-services\/sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">sleep is crucial for your health<\/a>, but many of us don\u2019t get a full eight hours every night.<\/p>\n<p>Below are four tips your sleep doctor at Oregon Ear, Nose &amp; Throat Center recommends to help you get to bed early and stay asleep longer.<\/p>\n<h2>The Importance of Sleep<img decoding=\"async\" loading=\"lazy\" title=\"4 Tips for Better Sleep\" src=\"https:\/\/oregonent.com\/wp-content\/uploads\/2020\/04\/bed-bedroom-cute-dog-545016-1-768x512.jpg\" alt=\"woman sleeping in bed with a dog\" width=\"579\" height=\"386\" class=\" wp-image-1441 alignright\" srcset=\"https:\/\/oregonent.com\/wp-content\/uploads\/2020\/04\/bed-bedroom-cute-dog-545016-1-768x512.jpg 768w, https:\/\/oregonent.com\/wp-content\/uploads\/2020\/04\/bed-bedroom-cute-dog-545016-1-1536x1024.jpg 1536w, https:\/\/oregonent.com\/wp-content\/uploads\/2020\/04\/bed-bedroom-cute-dog-545016-1.jpg 1920w\" sizes=\"(max-width: 579px) 100vw, 579px\" \/><\/h2>\n<p>According to the <a href=\"https:\/\/www.sleepfoundation.org\/articles\/how-much-sleep-do-we-really-need\" title=\"How Much Sleep Do We Really Need? | National Sleep Foundation\">National Sleep Foundation<\/a>, adults ages 18 to 64 should get seven to nine hours of sleep per night. <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325353#sleep-recommendations\" title=\"Why sleep is essential for health | Medical News Today\">Getting enough sleep has a number of benefits<\/a> including:<\/p>\n<ul>\n<li>Increasing your productivity and concentration<\/li>\n<li>Lowering your risk of weight gain<\/li>\n<li>Improving your athletic performance<\/li>\n<li>Lowering your risk of heart disease<\/li>\n<li>Increasing your social and emotional intelligence<\/li>\n<li>Preventing depression<\/li>\n<li>Lowering inflammation<\/li>\n<li>Increasing your immune system<\/li>\n<\/ul>\n<h2>Tips to Improve Sleep<\/h2>\n<h3>Wearing Warm Socks<\/h3>\n<p>Cold feet can prevent your brain from getting the signal that you are trying to fall asleep.<\/p>\n<p>Wearing socks can actually decrease the amount of time it takes for you to fall asleep. The reason may be that warming the feet causes the blood vessels to dilate. This signals to the brain that it is time to fall asleep.<\/p>\n<h3>Using a Weighted Blanket<\/h3>\n<p>The use of a weighted blanket simulates the comforting feeling of being swaddled as a baby. Wrapping a baby tightly in a blanket helps mimics the safety of the womb, helping them to fall asleep.<\/p>\n<p>When certain points on the body are stimulated through deep-touch therapy, the brain releases serotonin, which regulates sleep. A weighted blanket can stimulate these same points.<\/p>\n<h3>Meditation<\/h3>\n<p>Doing meditation or yoga before bed can help clear your mind and put you in a relaxed state. One method of meditation is called a body scan.<\/p>\n<p>A body scan is much simpler than it sounds. It involves bringing awareness to one point of the body at a time, helping to bring you to a more coherent and relaxed state.<\/p>\n<p>Close your eyes and pay attention to the movement of your breath. As you feel yourself relax, begin to notice the sensation at the top of your head, your face and neck. Bring your attention to each body part as you move down your body, until you reach the bottom of your feet. The process takes 10 to 20 minutes, and by the end you should be relaxed and ready for bed.<\/p>\n<h3>Drinking Spiced Milk<\/h3>\n<p>A glass of milk with warming spices may act as a natural sedative. There are a number of recipes available online, but the an easy one includes:<\/p>\n<ul>\n<li>Milk<\/li>\n<li>Cardamom<\/li>\n<li>Turmeric<\/li>\n<li>Cinnamon<\/li>\n<li>Ginger<\/li>\n<li>Nutmeg<\/li>\n<\/ul>\n<p>Warmed together on the stove, you can add in a few teaspoons of sugar if you want a sweeter treat.<\/p>\n<p>If these methods don\u2019t help you get a better night sleep, you may be <a href=\"https:\/\/oregonent.com\/ent-services\/sleep\/sleep-disorders\/\" target=\"_blank\" rel=\"noopener noreferrer\">experiencing a sleep disorder<\/a>. Your ENT doctor will review your symptoms and, if necessary, order an in-office or at-home sleep study. Once the results are in, they will work with you to create an individualized treatment plan.<\/p>\n<p>To learn more about getting a good night\u2019s sleep or to schedule an appointment, contact the experts at Oregon Ear, Nose &amp; Throat Center today.<\/p>\n<h3>Learn More About Sleep<\/h3>\n<ul>\n<li><a href=\"https:\/\/oregonent.com\/what-happens-when-you-dont-get-enough-sleep\/\">What Happens When You Don\u2019t Get Enough Sleep?<\/a><\/li>\n<li><a href=\"https:\/\/oregonent.com\/is-deep-sleep-the-key-to-preventing-dementia\/\">Is Deep Sleep the Key to Preventing Dementia?<\/a><\/li>\n<li><a href=\"https:\/\/oregonent.com\/when-should-you-be-concerned-about-snoring\/\">When Should You Be Concerned About Snoring?<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Getting enough sleep is crucial for your health, but many of us don\u2019t get a full eight hours every night. Below are four tips your sleep doctor at Oregon Ear, Nose &amp; Throat Center recommends to help you get to bed early and stay asleep longer. The Importance of Sleep According to the National Sleep&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1441,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"(541) 779-7331 | Getting enough sleep is crucial for your health, but many of us don\u2019t get a full eight hours every night.","_seopress_robots_index":"","schema":"","fname":"","lname":"","position":"","credentials":"","placeID":"","no_match":false,"name":"","company":"","review":"","address":"","city":"","state":"","zip":"","lat":"","lng":"","phone1":"","phone2":"","fax":"","mon1":"","mon2":"","tue1":"","tue2":"","wed1":"","wed2":"","thu1":"","thu2":"","fri1":"","fri2":"","sat1":"","sat2":"","sun1":"","sun2":"","hours-note":"","locid":"","rating":""},"categories":[15],"tags":[],"_links":{"self":[{"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/posts\/1440"}],"collection":[{"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/comments?post=1440"}],"version-history":[{"count":0,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/posts\/1440\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/media\/1441"}],"wp:attachment":[{"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/media?parent=1440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/categories?post=1440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/oregonent.com\/wp-json\/wp\/v2\/tags?post=1440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}