Sleep

Wellness Element

Sleep is some of the best medicine

Quality, restorative sleep is one of the elements of the XY Wellness integrative roadmap. Inadequate amounts of quality sleep not only adversely affect retention, judgement, and reaction time, but also damage our overall health by weakening our immune system, making it less effective at fighting the growth of prostate cancer. Especially for men who are rebuilding their post-diagnosis lives, sleep is not a waste of time or a luxury, it is a necessity.

Learn more about the importance of sleep

What is sleep, anyway?

While sleep is a regular part of everyone’s lives (at least we hope it is), have you ever taken time to think about what happens to you when you sleep? There are two phases of…

What is sleep, anyway?

Practical strategies for improving your sleep

It’s easy to say “get more sleep,” but, if you’re currently struggling with getting a good night’s rest, how do you get started? First of all, consciously manage your levels of avoidable stress since there…

Practical strategies for improving your sleep

How sleepless nights compromise your ability to combat cancer

You may already know that getting lots of quality sleep is an important part of healing, but did you know it matters when you get your sleep, too? Improving our odds against cancer doesn’t just…

How sleepless nights compromise your ability to combat cancer
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How can I get started?

Here are some actions you can take immediately to improve your sleep

 

Above all else, you have to make sleep a priority. You can get away with one or two late nights, but it’s important to quickly pay back the sleep time lost. Schedule sleep like any other daily activity. Put it on your “to-do” list. Make sure you cross it off every night. Your body needs a chance to recharge. Your immune system needs support as it combats the growth of prostate cancer. Make smart choices that improve your odds of success. Here are some things you can start doing tonight to stack the deck in your favor with regard to sleep.

  • Turn off all lights and electronic devices
  • Make sure the room is completely dark
  • Keep any digital displays that are visible in the dark at least 3 feet away from your head
  • Take your TV out of the bedroom
  • Add white noise, like a fan or sound machine, to drown out background noise
  • Establish regular sleep and wake schedules (even on weekends)
  • Create a relaxing bedtime routine, like taking a hot shower or listening to soothing music
  • Invest in a comfortable mattress and pillows
  • Use your bedroom only for sleep (and sex)
  • Finish eating at least 2 to 3 hours before your regular bedtime
  • Avoid caffeine and alcohol close to bedtime
  • If you get up often at night to urinate, stop drinking fluids a few hours before bed
  • Try a melatonin dietary supplement

Explore more of our integrative roadmap

Diet

Diet

Nutraceutical Support

Nutraceutical Support

Exercise

Exercise

Sexual Health

Sexual Health

Stress Reduction

Stress Reduction

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