How to Sleep Your Way to Wellness

by | August 20, 2016

Why is sleep important?

  1. Reduces fatigue
  2. Reduces anxiety
  3. Reduces risk of depression
  4. Boosts immune function
  5. Suppresses excessive appetite we get from sleep deprivation
  6. Improves learning ability and memory

How You Can Improve Your Sleeping Habits:

  1. During the day:
    1. Have a daily exercise routine
    2. Ideally no caffeine at all (or at least no caffeine after noon)
    3. No alcohol
    4. Your last meal should be light and approximately 3 hours before bedtime
  2. Before bedtime:
    1. Create a bedtime ritual like doing meditation, taking a bath, taking a walk, and reading a book.
    2. Do not exercise or watch TV right before bedtime.

If you are still having difficulty establishing a healthy sleep routine, you can:

  1. Consult with your health care provider
  2. Consider cognitive behavioral therapy for sleep (in person or online)
  3. Consider herbal remedies (or medications as needed, as a last resort; to be used at lowest effective dose, as infrequently as possible) after consulting with your doctor

Nothing stated or posted in this video is intended or should be taken to be the practice of medical or counseling care. The information made available on this video, including, but not limited to, interviews, text, graphics, images, links to articles, websites, and other material contained in this video, is strictly for informational and entertainment purposes only. The information in this video is NOT (and should not be used as) a substitute for professional psychiatry, psychology, medical, nursing, or professional healthcare advice or services, nor is it designed to suggest any specific diagnosis or treatment. Please always seek medical advice from your physician or a qualified health care provider regarding any medical questions, conditions or treatment, before making any changes to your health care regimen, medications or lifestyle habits. None of the information in this video is a revideo or warranty that any particular drug or treatment is safe, appropriate or effective for you, or that any particular healthcare provider is appropriate for you. Never disregard professional medical advice or delay seeking help from a health care provider due to something you have read, heard or seen in this video. Your viewing/use of this video does not create in any way a physician-patient relationship, any sort of confidential, fiduciary or professional relationship, or any other special relationship that would give rise to any duties. This video does not recommend or endorse any specific tests, healthcare providers, procedures, or treatments, and if you rely on any of the information provided by this video, you do so solely at your own risk.

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About the Author

Dr. Bojana

Dr. Bojana

Dr. Bojana (Boy•ana) Jankovic Weatherly is an award winning physician, double board certified in internal and integrative medicine. After completing internal medicine residency, she did a fellowship in integrative medicine, trained in functional medicine, nutrition and mindfulness. Her approach is rooted in evidence-based medicine that is personalized to each individual she works with.


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