Is there anyone who doesn't deal with stress? Today I'd like to open a conversation about a few coping strategies that might help you. We'll begin by resetting your sleep routine. To make that happen, you need sleep that is both good in quality and sufficient in quantity. The “stress hormone” cortisol governs melatonin production — important not just for sleep, but for keeping our immune system working well, too. When cortisol runs high, melatonin gets suppressed, which raises your odds of sleep trouble. And there's more: you may also raise your chances of inflammatory conditions spanning diabetes, dementia, and cancer — not to mention the toll on your energy and your cravings for sugar and carbohydrates.
How much sleep do you need? Target at least seven hours. Your bedtime and wake-up times matter as well. Aim to settle into a steady sleep cycle, heading to bed around the same time daily and rising at consistent times, too. Naturally, I'd be overlooking something if I didn't mention the downsides of using electronic devices during the hour before bed. Swap the screens for a warm bath, meditation, reading, or (yes) sex! Keep an eye on caffeine and alcohol, too.
This book is a favorite of mine: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316. Even better, check whether your neighborhood bookseller carries it. I'm Dr. Michael Hunter, and I'd remind you that while we aim for a minimum of 7 hours of sleep, we also need time to fall asleep and to wake. Work out your sleep opportunity (the time you must be in bed to reach your target number of sleep hours).
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