Quality sleep is extremely important for your overall health. Read more for tips to ensure you get the good night’s sleep you need.
The Sound Sleep Initiative
In 2016, the New Orleans Musicians’ Clinic and Assistance Foundation partnered with Doerr Furniture and WWOZ New Orleans to create the Sound Sleep Initiative. The SSI provides one mattress a week to local performers who need it most. The life of a working musician typically involves stress, late nights and irregular sleeping schedules. Lack of sleep can have serious overall health consequences, so the NOMC, DOERR and WWOZ have banded together to ensure local performers’ stay healthy and get the good night sleep they need.
This partnership encourages wellness among compliant patients of the New Orleans Musicians’ Clinic. If you’d like to learn more, email firstname.lastname@example.org.
Not getting enough sleep results in a higher risk of heart attack, stroke, depression, high blood pressure, and infections. Weight gain and risk of type-2 diabetes is also related to a lack of sleep.
*According to Sleep Health, the Journal of the National Sleep Foundation
Did you know that while you sleep, your brain releases hormones to build muscle mass, fight infection, regulate your weight and repair tissues?
Good sleep improves memory and impacts hunger and our ability to feel full after meals. (When we haven’t slept it “triggers” our brain’s reward center causing food cravings.)
If you feel refreshed upon waking and remain alert throughout the day, it’s a good sign you’re getting enough sleep.
|Expose yourself to lots of bright light during the day, which will boost your ability to sleep, as well as your mood & alertness during the day.|
|Make sure you have 30 mins of physical activity every day: dance, go to the gym or take a walk!|
|Don’t drink caffeinated beverages within 5 hours of the time you wish to go to sleep.|
|Avoid tobacco and 2nd hand smoke, as it causes you to sleep lightly and wake up early.|
|If you must look at electronic devices at night, consider wearing blue-blocking glasses. Avoid looking at bright screens beginning 2-3 hours before bed.|
|Never drink alcoholic beverages at night. Alcohol prevents deep sleep and tends to wake you up in the middle of the night when the effects wear off.|
|Eat your largest meal in the middle of the day. Heavy meals within 3 hours of bedtime can cause indigestion and disrupt sleep.|
|Watch your intake of all liquids before bed, as frequent middle of the night bathroom visits disrupts the quality of sleep.|
|Improve your sleep environment. Make your bedroom a sanctuary from stress, free from computers, cell phones and distractions.|
|Establish a bedtime routine so your body associates your bed with falling asleep. Avoid your bed when you’re not sleepy.|
Additional Expert Tips
Relax in dim light and listen to soothing music for 15-30 minutes before you go to bed
Keep your bedroom dark and cool. Dim lights set the stage for sleep. Avoid turning on lights for middle of the night bathroom trips- instead have dim light sensor night lights.
Magnesium is naturally calming so eat yogurt or nuts before bed. Tart cherry juice is another natural sleep aid.
Have a comfortable mattress and pillows.
Can’t fall asleep? Instead of tossing and turning, get up, go into another room and read until you feel tired.
Take a hot bath in Epsom salts as a relaxing way to ease into sleep.