Discover Personalized Wellness Solutions with me, Dr. Maggie
Discover the power of feeling well with my personalized Integrative Nutrition programs
About Be Well with Dr. M
Vision
My vision is to support your wellness journey.
I provide customized wellness services and products, to obtain optimal health and well-being.
Customer reviews that speak volumes!
Contact Us
Lets get started on your wellness
I want to help on your wellness journey, schedule a free introductory session.
Be Well with Dr. M
Hours
Today | Closed |
Subscribe
Get 10% off your first purchase when you sign up for our newsletter!
Dr. M's Blog
I've known that sluggish feeling from lack of sleep. As we enter into daylight savings here's some research below on improving sleep quality, my wish is that you find value in my "Sleep Yourself Well" article below.
Sleep Yourself Well
Maintaining adequate amounts of quality sleep is essential to optimize health and well-being.
What if you could wake up every morning feeling refreshed, focused, and excited to move through the day?
Quality sleep allows:
- Internal organs to rest and recover, tissue repair, muscle growth, and protein synthesis
- Release of hormones that help regulate appetite control, stress, growth, metabolism, etc.
- Memory consolidation to occur, allowing for the formation and storage of new memories, essential for learning new information.
Improve your quality of life through the benefits of sleep:
- Increase energy to make beneficial lifestyle choices
- Strengthened immune system
- Heightened alertness, focus, and creativity
- Improved mood by reducing anxiety, irritability, and mental exhaustion
- Increased libido.
Prepare your body and mind for a full night of restorative rest:
- Replace alcohol with water several hours before bed. Studies have shown alcohol intake can decrease physiological recovery from sleep by about 9%.
- Eat your last meal several hours before bed. If you're still hungry have a small snack 30 to 60 minutes before bed, such as a carbohydrate i.e., fresh fruit and a protein or heart healthy fat, i.e., nuts.
- Create a serene, cool, clutter free sleep space, incorporate calming scents, i.e., lavender.
- Decrease exposure to artificial light before and during sleep. We absorb light energy even while we sleep, which can disrupt the body's natural circadian rhythms and alter mood, physical strength, digestion, and hormones including melatonin which is important for sleep regulation. Blackout drapes help promote total darkness as you sleep.
- Set that circadian rhythm clock, view the sunrise and watch the sunset.
Sleep and Health. (2021). Harvard Medical School. Retrieved from sleep.hms. harvard.edu/education-training/public-education/sleep-and-health-educationprogram/sleep-health-education-86
Mead, M. N. (2008). Benefits of sunlight: A bright spot for human health. Environ Health Perspect 116(4), A160–A167. Retrieved from pubmed.ncbi.nlm.nih.gov/18414615
The Institute for Scientific Information on Coffee. (2020). Caffeine and sleep. Coffee and Health. Retrieved from coffeeandhealth.org/topic-overview/caffeine-and-sleep
He, S., Hasler, B. P., & Chakravorty, S. (2019). Alcohol and sleep-related problems. Curr Open
Psychol 30, 117–122. Retrieved from pubmed.ncbi.nlm.nih.gov/31128400
Pietilä, J., Helander, E., Korhonen, I., Myllymäki, T., Kujala, U. M., & Lindholm, H. (2018). Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of finnish employees: Observational study. JMIR Ment Health 5(1), e23. Retrieved from pubmed.ncbi.nlm.nih.gov/29549064
WebMD Medical Reference. (2019). What happens to your body when you sleep? WebMD. Retrieved from webmd.com/sleep-disorders/what-happens-body-during-sleep
National Sleep Foundation. (2020). What temperature should your bedroom be? Retrieved from sleepfoundation.org/bedroom-environment/touch/what-temperature-shouldyour-bedroom-be
Suni, E. (2020). Melatonin and sleep. National Sleep Foundation. Retrieved from sleepfoundation.org/articles/melatonin-and-sleep
McFadden, E., Jones, M. E., Schoemaker, M. J., Ashworth, A., & Swerdlow, A. J. (2014). The
relationship between obesity and exposure to light at night: Crosssectional analyses of over 100,000 women in the Breakthrough Generations Study. Am J Epidemiol (3), 245–250. Retrieved from pubmed.ncbi.nlm.nih.gov/24875371
Copyright © 2024 Be Well with Dr. M - All Rights Reserved.
This website uses cookies.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.