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3 Tips to Improve Sleep for Chronically Ill

Updated: May 30, 2022

Tired all day and wide awake at night?

When your alarm goes off, you dread getting up. It's only morning, and you're already drained.

And, of course, when you're unable to sleep, your symptoms flare up even more.

You feel wired and tired at the same time.

Some studies show that around 50% of the general population suffers from insomnia. But in those with autonomic dysfunction, this number is even higher.

How come?

The autonomic nervous system plays an important role in coordinating vital physiological functions during sleep.

If the system is dysfunctional during the day, it will also be dysfunctional during the night.

But healthy sleep is paramount to healthy autonomic functioning.

So what can be done?

Here are 3 tips to help you live in sync with your circadian rhythm:

  1. Have 20 minutes of sunlight every morning. This also helps with increasing energy and decreasing brain fog. It helps with Vitamin D as well.

  2. If sunlight is not available, consider investing in a light therapy lamp.

  3. Try to go to bed at the same time each evening and, more importantly, get up at the same time each morning. Aim for 7-9 hours of actually being in bed.

  4. Be careful on the weekends not to reset your sleep clock. So only try to deviate by an hour or two, at most, from your weekday routine.

  5. Limit exposure to artificial and blue light in the evening as much as possible. These come from watching TV, staying on your phone, or being in a brightly lit store.

If you use a lot of electronic devices at night, consider investing in blue-light blocking glasses.

Because sleep has such a profound effect on keeping the autonomic nervous system healthy, consistency is key.

Therefore, setting up morning and evening routines are some of the most important steps that you can take to regain energy.

Are you ready to get your sleep on track and wake up feeling refreshed? If so, click here to schedule a coaching session.


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