Posted on Leave a comment

Yes-Sleep Hygiene is a Thing

Catching ZZZs

You are halfway through the workday, but you are yawning constantly, you are struggling to focus, or maybe you can barely keep your eyes open even though you have had multiple cups of coffee. It’s not hard to visualize this scenario because almost everyone has been there at some point. Maybe it only happens to you occasionally, maybe it happens more often than you would like, or maybe it is an almost nightly occurrence. However often it happens, you are not alone, and everyone can benefit from healthier sleep.

Causes of Sleep Loss

Poor sleep is often caused by a person’s habits or the environment that they sleep in. These days it can be difficult to avoid being in front of some type of screen, but too much screen time before we go to bed can overstimulate our minds and make it more difficult to sleep. A similar effect can be attained by having too much caffeine, especially later in the evening. While alcohol often causes drowsiness, it actually reduces the quality of sleep the drinker gets by disrupting the normal rhythms and brain activity that occur during sleep.

Sometimes sleep disruptions are out of our control. Noise caused by things like loud neighbors or nearby traffic are common examples. Other environmental factors can include an uncomfortable bed or even the temperature being too hot or too cold. People with jobs that require frequent travel may experience jet lag, and those that work night shifts or abnormal hours can experience difficulty getting quality sleep as well. Stress and anxiety affect many people and they are one of the biggest causes of sleep loss. This lack of sleep can make the stress or anxiety even worse.

The reason for sleep loss can also be medical. Obstructive Sleep Apnea is when throat muscles relax while sleeping, causing the sufferer’s breathing to be shallow or periodically pause. Being overweight or obese is a common reason why sleep apnea occurs. Restless leg syndrome is when the nervous system acts up and gives one an urge to move their legs and is usually accompanied by discomfort or pain in the legs. It is classified as a sleeping disorder because it typically occurs when one is trying to rest or sleep. Pain or soreness is another reason why many people have difficulty sleeping, and being older or overweight can increase the odds that this happens. Believe it or not, all of these issues fall under chronic conditions and are more important than you may think.


Sleepiness, fatigue, impaired cognitive functions, decreased sex drive, and irritability are symptoms that are likely familiar, but frequent sleep loss can have greater consequences as well. The immune system benefits from sleep, so not getting enough sleep can result in getting sick more often and taking longer to recover from illness.

People that don’t get enough sleep, especially those with sleep apnea, are at greater risk for chronic conditions like type 2 diabetes and cardiovascular disease. It can cause hormonal imbalances that come with many consequences such as fertility issues and metabolic problems. One can also experience weight gain or difficulties losing weight, which in turn further increases the risk for sleep apnea and chronic conditions. Beyond medical conditions, sleepiness is also at fault for many accidents, and causes many vehicle related fatalities each year.

Healthy Sleep and its Benefits

It’s recommended that adults get between 7-9 hours of sleep each night, but around 1/3rd don’t quite meet this recommendation. Even if your average sleep is on the low end of this range, getting a little more can benefit you as well. It can help you have more energy, be in a better mood, have better memory and focus, and likely be much more productive overall. The immune system boost that it gives is probably worth it all by itself right now during this pandemic. Your appearance also benefits from proper sleep hygiene, not only will it help you control your weight, it promotes muscle growth and recovery from workouts. Your skin will also be healthier, as poor sleep quickens skin aging. 

Getting better sleep requires a few changes, many of which are quite simple. Being consistent with when you go to bed and when you wake up everyday will help your body get into a natural rhythm and improve sleep quality. Exercising regularly and limiting naps and caffeine consumption during the day can also improve sleep at night. Since excessive screen usage prior to bedtime is a common reason for poor sleep, a world of difference can be made by instead doing relaxing activities like a bath or shower, or reading a book. Consuming too much liquid at night should be avoided since it can cause disruptions in sleep for trips to the bathroom. 

Despite all of this, getting to sleep can sometimes still be challenging. It’s ok though, many people need sleep aids from time to time ( and sometimes regularly) to help them get to sleep. Luckily, Ways2Well has sleep aids available to help you get the rest that you deserve.


A blend of low dose 3mg Melatonin, 20mg of CBD and added sleep support supplements designed to help you get to sleep and stay asleep and improve REM cycle sleep which results in more restful sleep.


Getting to Sleep:

Often exacerbated by over stimulus while in bed, or before bed such as:

  • Movies
  • TV
  • Bright Lights
  • High Stress

Staying Asleep:

Most people have issues with sleep, and it is usually caused by the inability to complete REM cycle sleep due to:

  • High Stress
  • Anxiety
  • Alcohol
  • Medication


Recover is a proprietary compound used to improve sleep cycle quality, anxiety management, immune support, digestion, and bone and muscle health. Ways2Well has found success in prescribing this to patients looking for better recovery after workouts and sleep management.

  • Zinc /10mg: Zinc is a trace metal found in your body that supports your immune system and muscles. Zinc supplementation is also shown to assist with sleep regulation.
  • Magnesium Aspartate /400mg: Magnesium Aspartate is a mineral supplement that helps manage sleep and plays an important role in regulating metabolic and muscle health.
  • L-Citrulline /350mg: L-Citrulline is an amino acid that naturally occurs in several foods. It can be used to fight fatigue, increase energy, and improve athletic performance.

To find out which option is right for you, set up your free consult with a Ways2Well medical provider here. Let’s get you on the path to good sleep and great health.

Leave a Reply