Next to arch expansion, a sleep-friendly lifestyle is the most important and sadly the most overlooked solution to chronically poor sleep. Actually, from a preventive standpoint, it is really the most important because, as I explain in my video, a proper pre- and post-natal lifestyle can prevent most airway restrictions from ever happening in the first place.

But fortunately for those of us living with a less-than-ideal start in life, there are still things we can do to minimize our risk and eliminate other contributing root causes of poor sleep. Here are a few of the more common improvements that can be made.
1. Avoid foods that cause congestion. The most common are dairy and refined sugar.
2. Lose weight. The thicker neck that comes with being overweight squeezes down that airway.
3. Exercise. Not only will it help with weight control, but it also helps clear the sinuses and keep the airway open.
4. Sleep hygiene. There are a number of bedtime habits that help promote sound sleep. Go to bed and get up at the same time every day of the week. Keep the room dark and cool. No screen time within an hour of bedtime. Don’t eat or drink within 3 hours of going to bed. Take a warm bath or shower. Never eat, work, or watch TV in bed.
5. Stress control. In contrast to stress management, stress control involves once again addressing the functional root causes, this time of stress. A number of the things I’ve already mentioned can help manage stress. But a stress controlling lifestyle means actually addressing the family and work issues that are causing the stress the first place.

Interestingly, following these guidelines more often than not also results in stabilized blood sugar levels, optimized cholesterol, and reduced systemic inflammation. More studies are needed to sort out what is the “chicken” and what is the “egg” – the sleep improvement or the lifestyle. But from a practical standpoint, who cares? Let’s just get it done!

This is why all of our sleep therapies always include access to our Maverick Health Lifestyle Coaching program. Leaving no root cause stone unturned!

855-553-7566 Or Smiles@DrLonPeckham.com

with Functional Sleep Medicine.

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