Increasingly common sleep problems are often linked to stress and a fast-paced lifestyle, but persistent issues may signal deeper health concerns like hormonal imbalances. This article emphasizes that while temporary sleep difficulties can occur, recurring insomnia warrants a medical consultation to investigate and address its root causes.
Medical Diagnosis for Insomnia
Dr. Tadeusz Oleszczuk advises that before resorting to sleep aids, it’s crucial to perform diagnostic tests to rule out underlying conditions. A primary care physician can order initial tests, which should include:
- Hormone Levels: Checking cortisol, estrogen, serotonin, insulin, and testosterone (in men) or progesterone (in women).
- Blood Work: A complete blood count, iron levels (to check for anemia), and inflammatory markers like CRP.
- Thyroid Panel: A comprehensive check of TSH, FT3, FT4, and thyroid antibodies.
- Vitamin D3 Levels.
Lifestyle Changes for Better Sleep
Beyond medical causes, lifestyle plays a critical role in sleep quality. The article highlights several key habits for improving sleep:
- Create a Routine: Go to bed around the same time each night, aiming to be asleep by 11 PM. Consistently getting 7-9 hours of sleep is vital, as sleeping less than 6 hours is linked to a shorter lifespan.
- Avoid Sleep Disruptors: Do not eat late meals or drink alcohol in the evening. Avoid blue light from screens (phones, TVs) for 2-3 hours before bed.
- Wind Down Properly: Prepare your body for rest with calming activities like reading a physical book, taking a warm bath, meditating, or using lavender aromatherapy.
- Reduce Stress: Managing stress through time in nature, physical activity, and nurturing positive relationships is also essential for restorative sleep.
Mentoring question
The article emphasizes establishing a consistent pre-sleep routine free from blue screens and late meals. What is one small, actionable change you could implement in your evening routine this week to better prepare your body for rest?
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