Lisa M. Cannon M.D

  Many people struggle with sleep. And when sleep is compromised, many activities throughout the day are almost impossible to complete. For an individual to truly focus on their tasks and be present, good quality sleep is needed. On this blog post, Lisa M. Cannon, M.D., shares a few ways to positive sleeping habits. Image source: amerisleep.com Sleep and wake at same times . Confusing the body with different wake and sleep times offers no benefit to a person’s body clock. An erratic sleep schedule prevents one from getting proper rest. Say no to long and irregular naps . While power naps can enhance alertness throughout the day, naps that take a bit longer can disturb one’s body clock. Keep naps under thirty minutes for better daytime brain function. Quit the caffeine after 3pm . Consuming caffeine six to eight hours before going to bed messes up sleep as caffeine stimulates the nervous system and can prevent the body from relaxing naturally come nighttime. Take in s...

  While many turn their gaze on caffeine as the culprit for insomnia, nicotine is the main offender. In order to enjoy proper sleep hygiene, one must quit smoking. However, nicotine withdrawal causes sleep disturbances. In this blog post, Lisa M. Cannon, M.D. shares a few tips on how to win the battle against insomnia.  Image source: huffingtonpost.com A warm bath eases the mind and the body, preparing one for some sweet slumber. It is important to set a relaxing environment before hitting the sack to let the mind and body know it is time to rest. Drink herbal tea before bedtime to calm the body and prepare it for sleep. Not only will it prep the mind and body for a good sleep, a cup of tea also helps relieve stress. Lessen caffeine intake . While cutting caffeine to zero would be unnecessary, reducing it by half will prevent one from being over-caffeinated. Drinking too much coffee can cause one to feel jittery and irritated. Make it a habit to drink coffee ea...

  Experts recommend adults to clock in seven to nine hours of sleep a night, which seems impossible to many given the tasks they need to accomplish in a day. While a struggle to many, getting to bed early and sleeping for the required number of hours can do wonders for one's health. Lisa M. Cannon, M.D., shares a few tips on how to sleep early.  Image source: thestir.cafemom.com As much as possible, expend energy during daytime . Tiring oneself out from physical exercise offers better chances of getting to bed earlier. However, exercising too close to bedtime increases body temperature, stimulates the brain, and increases adrenaline levels, which may cause one to feel wide awake in the middle of the night. Break a sweat not later than six in the evening to get quality sleep at night.  Image source: thenewdaily.au Develop a nightly bedtime routine . Avoid thinking about going to sleep five minutes before the desired time. Start the routine an hour before the targe...

There are many reasons why a person’s sleep cycle can be disrupted. Work shifts, time zone changes, and weather changes can lead to an erratic schedule. Lisa M. Cannon, M.D., explains that to keep up with a healthy circadian rhythm, one must build up healthy habits that will allow the body to rest and wake at the most suitable time. Here are some tips for retuning the body’s sleep cycle. Image source: Verywellhealth.com   Image source: Pixabay.com Tweak the body’s sleep schedule bit by bit According to sleep experts, attempting to sleep an hour earlier than what the body has gotten used to might lead to more frustration. Starting the change by sleeping 15 minutes earlier might be easier to accomplish. For those who want to make long-term changes can add 15 more minutes every two or three days until their body gets used to sleeping at their desired time. Avoid naps Lisa M. Cannon, M.D., suggests skipping naps if one feels tired during midday. Some pe...