How to Get Better Sleep Many people struggle with sleep disorders like hypersomnia and narcolepsy. Thankfully, treatment options like Xywav exist to help manage consistent, healthy sleep patterns. In this article we're looking at five different ways on how to get better sleep, and breaking each one down. 1. Prescription Medications for Sleep Disorders Certain medications are specifically designed to help regulate sleep patterns and address various sleep disorders. These options can be helpful for those who have severe insomnia or issues like narcolepsy: Xywav: Known for its role in managing excessive daytime sleepiness in narcolepsy, Xywav has proven effective in promoting restful sleep. It works by helping to regulate the brain's sleep-wake cycle and is especially beneficial for those with disorders causing fragmented sleep. Ambien: Commonly prescribed for short-term insomnia, Ambien assists with falling asleep faster. Lunesta: Lunesta is meant for short-term treatment of insomnia, helping those who struggle to fall and stay asleep. Belsomra: Belsomra works by blocking orexin, a neurotransmitter involved in wakefulness. It’s effective for people who have difficulty staying asleep and often provides a gentle, non-habit-forming solution. 2. Cognitive Behavioral Therapy for Insomnia (CBT-I) Cognitive behavioral therapy for insomnia, also known as CBT-I, is a non-drug approach to addressing chronic insomnia. The therapy involves working with a therapist to address thoughts and behaviors that interfere with sleep. Techniques used in CBT-I include: Sleep restriction therapy: Sleep restriction therapy limits the time spent in bed to create a stronger association between bed and sleep. Stimulus control therapy: Stimulus control therapy involves finding activities that promote a restful mindset in the bedroom, such as avoiding screens before bed and not working in the bedroom. Cognitive restructuring: Cognitive restructuring helps individuals shift thoughts from sleep anxiety to positive associations with bedtime, ultimately leading to a better night of sleep. [youmaylike] 3. Lifestyle Adjustments to Improve Sleep Quality While this might seem simple, adopting healthier sleep habits can play a substantial role in enhancing sleep quality. Some essential tips include: Maintaining a consistent sleep schedule: Going to bed and waking up at the same time daily helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally. Creating a relaxing bedtime routine: Engaging in calming activities, such as reading or taking a warm bath before bed, can cue the body for sleep. Exercising regularly: Physical activity, especially in the morning or early afternoon, can improve sleep quality. Avoiding stimulants: Steering clear of caffeine, nicotine and big meals in the hours leading up to bedtime can help promote restful sleep. 4. Natural Supplements for Sleep Support For those looking for natural remedies, several supplements have shown promise in promoting better sleep. Some common supplements for sleep support include: Melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. Melatonin supplements can be particularly useful for those dealing with jet lag or unpredictable and late work schedules. Valerian root: Known for its calming properties, valerian root is believed to play a hand in reducing anxiety and improving sleep quality. Magnesium: This mineral plays a role in muscle relaxation and nervous system regulation, helping to alleviate sleep disturbances caused by tension and stress. Lavender: Either as an essential oil or supplement, lavender has been shown to reduce anxiety and improve sleep quality, especially when diffused in the bedroom or taken in small doses before bed. 5. Improving Sleep Hygiene Good sleep hygiene can make a world of difference for those struggling with sleep quality. Sleep hygiene practices include: Limiting screen exposure: The blue light emitted from screens can suppress melatonin production, making it harder to fall asleep. Consider limiting screen time at least an hour before bed. Using blackout curtains: Blocking out light from outside sources creates a darker environment that can help you fall asleep faster and stay asleep through the night. Keeping the bedroom cool: A slightly cool room temperature is optimal for sleep, as it encourages the body’s natural drop in temperature needed for sleep onset.
Diet for Bariatric Surgery
If you have tried everything within your power to lose weight or you have a health condition that prevents you from losing weight, your doctor may suggest bariatric surgery. Frequently called gastric bypass, this type of procedure often involves sealing off the top of the stomach, which decreases the amount of food you can consume and reduces nutrient absorption. As a result, it’s much easier to lose any excess weight. But what should a diet for bariatric surgery include and what can help you recover? In this article, we are going to explore all the foods, supplements and vitamins you might want to consider after your bariatric surgery. Let’s dive in!
Post-Bariatric Surgery Diet Tips
After bariatric surgery, you need to be cautious about what you consume. It’s recommended to:
- Drink at least 64 ounces of water each day.
- Delay drinking anything after a meal for 30 minutes.
- Eat slowly.
- Consume protein-rich foods.
- Avoid alcohol.
- Limit caffeine.
- Thoroughly chew each and every bite.
Phase 1
Initially, you will be only allowed to consume liquids. This gives your stomach (and body) time to heal and recover. Some of these liquids may include:
1. Broth
Broth is gentle and soothing on the digestive tract. In fact, it is frequently recommended for those with digestive issues due to its healing capabilities. Bone broth, in particular, contains protein and various minerals that help with your gut lining, ensuring you obtain adequate nutrition.
2. Unsweetened Juice
Added sugars may irritate your stomach and digestive tract. Thus, choose unsweetened juices that naturally contain plenty of vitamins and minerals that can accelerate the healing and recovery process. You can also slowly suck on a popsicle or gelatin that is sugar-free.
3. Decaffeinated Tea or Coffee
Caffeine should be avoided due to its stimulatory effects on the digestive system (which can mean you end up absorbing next to no nutrients from your food post-surgery). However, you can try decaffeinated varieties, receiving plenty of antioxidants and other nutrients.
4. Milk
Milk can help you obtain adequate calcium and protein. Go for skim or 1% to avoid overloading your digestive system with too much fat.
Phase 2
After a week of good tolerability of liquids, you will move on to pureed foods, making your diet a little more interesting! Typically, this means eating about three to six snacks or meals each day, with each meal taking about 30 minutes to consume. Here’s what this stage of the bariatric diet will include:
5. Pureed Fruits and Veggies
Fruits and vegetables boost tons of nutrients that your body needs on a regular basis. They also come jam-packed with antioxidant and gut-friendly compounds, helping your digestive tract heal and get back on track post-surgery.
6. Pureed Lean Ground Meat
While this might not sound ultra-appetizing, your body needs protein to heal and repair. Protein is the building block of the body, which means it is essential for improving your digestion as you recover.
7. Soft Scrambled Eggs
Pureed foods further include soft scrambled eggs! Make sure not to overcook them, as this may make them tricky to eat.
8. Soups
You can also enjoy various soups during this second week, allowing you to add variety to your daily diet.
Phase 3 and 4
From here, you can begin introducing soft foods, such as:
- Ground meat.
- Flaky fish.
- Cottage cheese.
- Rice.
- Cooked veggies.
The following week, if all goes well, you can then introduce solid foods a little bit at a time.
Supplements, Vitamins and Minerals
Your doctor may further recommend certain supplements to guide your recovery and replace any foods you are unable to eat for the first few weeks. This is essential to prevent nutrient deficiencies and adverse health effects. Some supplements that you may be recommended include:
9. Calcium
The intake of 1,200 milligrams to 2,000 milligrams of calcium can help prevent bone loss. This is especially important if you aren’t drinking milk (such as those that don’t tolerate lactose very well).
10. Vitamin D
Vitamin D can be taken alongside calcium. It’s recommended to take 800 to 1,000 international units of vitamin D. Alternatively, you can also obtain vitamin D via the sun, which may mean your doctor can recommend sitting outside in the sun for 15 to 20 minutes each day.
11. Vitamin B12
B12 is an essential bariatric vitamin for energy production and is necessary for healing! It also may be hard to obtain initially when consuming only liquids since it is often found in meat and animal products. Aim for 500 micrograms daily.
12. Folic Acid and Iron
Your doctor may further recommend folic acid or iron, especially if you are a woman who is currently menstruating. These are commonly lost via your monthly bleed. Yet, with restrictions around what you can eat, they may be hard to replenish, so supplementation may be best.
Post-Bariatric Surgery Medications
Post-bariatric surgery medications may include:
- Omeprazole. This prevents ulcers from developing. It is usually recommended to take within the first six months post-surgery.
- Ursodiol. This helps stop the production of gallstones, which commonly occur after this type of surgery. This medication is also typically taken for at least six months after bariatric surgery.
- Multivitamins. While technically not a medication, almost every person post-bariatric surgery will be recommended a multivitamin to take in order to prevent nutrient deficiencies, as the initial bariatric diet is quite restrictive.
At the end of the day, it is important to follow your doctor’s orders and advice since they know you and your situation best.