Dr. L. Matthew Schwartz by L. Matthew Schwartz, MD, FAAPM&R Local doctor L. Matthew Schwartz tackles your reader questions about health every two weeks. Please feel free to ask him any question …
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by L. Matthew Schwartz, MD, FAAPM&R
Local doctor L. Matthew Schwartz tackles your reader questions about health every two weeks. Please feel free to ask him any question about physical medicine, pain and integrative holistic medicine or wellness. Send questions to askthedoc@chestnuthilllocal.com
Ty S. asks: Why can’t I sleep well? I exercise regularly and take good care of myself, but I feel exhausted because I just can’t get the rest I need. What should I do?
Ah, that rested and rejuvenated feeling! We all seek it like it is the holy grail! Elusive for many, a regular sleep pattern is of significant importance to a healthy lifestyle.
Not all sleeplessness is from poor sleep hygiene or simple anxiety. It is wise to consider potential medical causes, and consult with your physician. Pain, nighttime urination, abdominal upset, leg jerking, apnea (periods of breathlessness), medications (steroids, beta-blockers, calcium channel-blockers, bronchodilators, antidepressants, or mood suppressants) may be contributing to your sleep problem.
The following tactics are helpful:
The following behaviors are to be minimized:
Have your physician consider prescribing: A sleep log; a sleep study (An excellent sleep center is located at Chestnut Hill Hospital); morning phototherapy; biofeedback (regain a sense of control over your body); relaxation techniques (focusing, capacity, and receptivity); and Autogenic Training.
If you know that you will have a sleepless night the night before a big day, make sure to get an excellent night's sleep the night before that. This way, even if you do not sleep well the night before your big day, you will be able to rally and maintaining your energy. Plan on getting at least 7 hours and 20 minutes of sleep as an adult or at least 9-1/2 hours as a teenager per night. Younger children need more sleep than that. Getting less than 6 hours of sleep per night over an extended period will increase the risk of depression, anxiety, reduced vocational performance, and illness related to inflammation and lowered immune efficiency.
Being mindful about prioritizing sleep is of significant importance in optimizing wellness. Opening your mind to these strategies will get you the shuteye you desire.
Dr. Schwartz practices physical, pain and integrative medicine in Wyndmoor. He is board certified in these specialty fields. He trained at Columbia University, the University of Pennsylvania, and Thomas Jefferson University. For more, see MyHealth360.org