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Dr Anthony Talorico
Gibsonia Spine, Sport & Health

5499 William Flynn Hwy (Rt 8)
, PA 15044

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Posted on 09-20-2016

Your lack of sleep may be making you fat and killing you.

Lack of sleep is epidemic in today's society. We are constantly giving up sleep to our detriment.

Did you know the loss of sleep can predispose you to type 2 diabetes, heart disease and obesity? Sleep deprivation causes issues with leptin, a neuropeptide and ghrelin and appetite control hormone.

Here are 10 quick tips to get better sleep:

1. The first step is to start a sleep cycle that allows for 7-9 hours for sleep to occur, preferably beginning at the same time each evening.

2. Avoid all artificial light, especially blue light from computer screens, cell phones and TVs a few hours before bed, or wear blue blocking glasses.

3. The bedroom needs to be dark. Turn off TV, computer screens, or wear eye mask.

4. No extra sound, aside from white noise, which may be fans, or deliberate noise. Kick the dog or cat out of the bed to reduce disturbances.

5. The room should be cooler at night then daytime temperature. Turn down the heat. Wear less cloths to bed, use less blankets, use natural fiber bedding and pillow cases.

6. You should not be in direct electric fields if they can be avoided. Which means your cell phone, alarm clock, lamp, etc should be away from you. If you use an electric blanket allow it to heat up and then turn it off before you lie down.

7. Develop a nighttime ritual such as a bath, herbal tea, or meditation should be done to get your brain ready for sleep. Dont crash into sleep, try to gently fall into sleep.

8. I recommend warm Epsom salt baths 20min before bed to soothe, calm and relax.

9. Avoid eating a few hours before bed.

10. Try to get natural sleep, rather than medicine induced sleep, as medically induced sleep does not duplicate the natural sleep cycle and brain wave states.

For people with chronic sleep issues it makes sense to have your neck evaluated. Stress on the spinal cord can interfere with the mechanism that settles your body down and prevents you from getting deep sleep or staying asleep.

The role of sleep in the health and recovery of the body cannot be understated. Sleep is restorative to the brain and the body.
The mechanisms are now better understood and some of the mysteries that occur when you close your eyes each night are making it into scientific journals. The overwhelming consensus is that good sleep is necessary for good brain function, and health.

Dr Anthony Talorico DC

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