Embrace Better Sleep: Proven Strategies

Introduction

A good night’s sleep does much more than just help us feel refreshed. It’s during these quiet hours that our body actively engages in restoration and healing, memory consolidation, mood regulation, and maintaining our physical health.

When sleep deprivation becomes chronic, it doesn’t just leave us feeling groggy – it can lead to significant health issues including obesity, heart disease, and diabetes.

During sleep, your body produces crucial hormones. For instance, insulin, which helps regulate blood sugar levels, is produced at higher levels during sleep. Insufficient sleep can lead to reduced insulin production and higher blood sugar levels thus increasing the risk of type 2 diabetes.

Sleep deprivation can also influence our hunger-related hormones – ghrelin and leptin. Ghrelin signals our brain that it’s time to eat and when we’re sleep-deprived, our body produces more ghrelin. On the other hand, leptin, which tells our brain that we’re full, decreases with inadequate sleep. The result? Increased hunger and appetite, particularly for food high in fat or carbohydrates, leading to weight gain and an increased risk of obesity.

Sleep also plays a pivotal role in our immune function. Our bodies produce cytokines during sleep – a type of protein that helps fight off infections and inflammation. Long-term sleep deprivation means fewer cytokines, making us more susceptible to becoming sick. That’s right, catch those ZZZs!

Unlocking the Secrets of Sleep Hygiene

Good sleep doesn’t just happen – it’s a result of good sleep hygiene. Sleep hygiene refers to habits and practices that are conducive to sleeping well regularly. Let’s delve into why these strategies are effective:

  1. Regular Sleep Schedule: Our body follows a natural cycle known as the circadian rhythm. By maintaining a consistent sleep schedule, we support this natural cycle, which helps promote better sleep quality and duration.
  2. Bedroom Environment: Creating an environment conducive to sleep means ensuring your bedroom is dark, quiet, and cool. The hormone melatonin, which regulates our sleep-wake cycle, increases with darkness, promoting sleepiness.
  3. Avoid Electronic Devices Before Bed: Devices like smartphones and laptops emit blue light, which has been shown to delay the release of melatonin, disrupt the circadian rhythm, and enhance alertness, making it more difficult to fall asleep.
  4. Physical Activity: Regular exercise can help you fall asleep faster and spend more time in the deep, restorative stages of sleep.
  5. Mindful Eating and Drinking: Large meals, caffeine, and alcohol close to bedtime can disrupt your sleep cycle. Cut back on the caffeine during the day if you’re planning to sleep early.
  6. Bedtime Routine: A consistent pre-sleep ritual can signal your body that it’s time to wind down and prepare for sleep. This routine can promote relaxation and make it easier to fall asleep and stay asleep throughout the night. Tip: Try an essential oil rub!

A good night’s sleep isn’t a luxury; it’s a necessity, and it’s within your reach. With commitment, awareness, and the above strategies in your arsenal, restful nights and energised days can become your norm.

If you’re struggling with consistent sleeplessness or insomnia, remember that you don’t have to combat this challenge alone. Our dedicated team at Hisential Health Clinic is ready and eager to help you uncover the root of your sleep issues and pave the way towards more restorative nights.

Sleep is a pillar of good health. Don’t compromise it—harness it. Reach out to us today and embark on a journey towards better sleep, and in turn, better health.

Hisential Clinic Bangsar, located in Bangsar Shopping Centre, Kuala Lumpur, is a leading provider of sleep health services. Learn about our approach to treating sleep disorders, promoting better sleep, and improving your overall health.

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/

What our customers are saying about us

Brandon Yong
Brandon Yong
2024-04-14
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14 April 2024, 1:53pm First time here for consultation on Sunday. Fee for weekdays RM60-85 and weekends RM100. I was notified prior for weekdays fee only, not weekends. It would be great if Eva, the assistant from WhatsApp could mention all the fees clearer to their customers. Anyway, my consultation with ‘Dr. Siao’ was amazing. Very informative and precise, attention to detail. 5 stars for him. Environment inside the clinic is very professional as well. The reception at the front also amazing.
dia mohamed
dia mohamed
2024-03-01
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This clinic got 5 stars and it is really 5 stars, I have done full medical check up. 1st time when I arrived there was a very good welcoming with water and offering coffee, I met Dr Jasvinderpal, he give a good time to explain about the background and what I feel, then start to ask me questions then he started to explain everything in detail in a very clear way, after that he give me the best options to go through for the best for me and I'm so happy and satisfied and actually I'm glad to meet him and glad find this great place. Highly recommend place, and highly recommend Dr. Jasvinderpal. No one asked me to write this review, I just do it as a small appreciation for the good quality of clinic and amazing Doctor Jasvinderpal:)
pradeepkumar ravikumar
pradeepkumar ravikumar
2024-02-09
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Got good assistance and really nice ambiences. Faculties are really carrying overall I am satisfied with the medication and procedure
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ShaffNFX
2023-12-28
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Very good consultation
Sugaan Bala
Sugaan Bala
2023-12-28
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Great session with the doctor. Dr Gerard was very helpful and knowledgeable. Thank you Dr
Janeen Chan
Janeen Chan
2023-12-23
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The experience here is super efficient and classy. Very well maintained!
Niel
Niel
2023-12-22
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Good customer service and you can talk to the doctor like a friend
C Y
C Y
2023-12-20
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The doctor know what he is doing

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