Mediaplanet sat down with TV host Dr. Mehmet Oz to discuss how to ensure a healthy sleep schedule and his tips on sleep solutions.
Mediaplanet: What are some tips and tricks you recommend for someone struggling with sleep disorders?
Dr. Oz: Put away your phone at least an hour before bedtime, since blue light disrupts your circadian rhythm. Set up your bedroom for sleep: dark as possible at night and light in the morning and between 16 and 20 degrees Celsius. See a doctor if your sleep problems persist and you haven’t been evaluated, especially if you experience daytime sleepiness, gasp, choke or stop breathing while sleeping, or fall asleep while talking, walking or eating.
What are some of the most popular reasons Canadians aren’t getting enough sleep?
Research finds that Canadians are losings sleep due to chronic medical conditions including pain and physical disability, mood and anxiety disorders, life stress, and frequent use of alcohol or cannabis. People who regularly experience insomnia are more likely to report negative problems such as difficulty coping and unemployment.
How do I regulate my sleep schedule and ensure that I’m getting quality rest?
Getting seven-to-eight hours of sleep each night can take discipline if you’re someone who generally has trouble sleeping. Fixing your sleep problems is all about establishing a routine. To start, you should go to bed and wake up at the same time each day, exercise regularly and add meditation to your daily routine. Don’t drink any caffeine at least six hours before bedtime and avoid alcohol, which can disrupt your sleep. Some people find success with a regular nightly ritual such as drinking herbal tea and reading a book or taking a warm bath.
People often take melatonin to help them fall asleep — what is your take and professional opinion on this?
It’s important to remember that melatonin isn’t a sleeping pill, it’s for resetting your internal clock. It’s a great remedy when you have a shift in your sleep schedule that you cannot control or even for jet lag. But it only works if sleeplessness is due to the body’s inability to produce enough of this natural hormone, and too much melatonin (over 5mg) could actually destroy your sleep cycle and even cause headaches and dizziness. In general, melatonin should be used short-term only, no more than two weeks. The supplement won’t help if something else is causing you to lose sleep such as stress, anxiety, depression or an underlying physical problem.
What is your take on CBD and cannabis as sleeping aids?
A few studies have been done to examine whether CBD can help with sleep. The findings have mostly been inconsistent, and the studies were too small to draw any real conclusion. More research needs to be done, especially because it’s still unclear what the therapeutic dose would be. We do know that CBD can cause side effects that will ultimately affect your sleep such as diarrhea, changes of appetite, and weight gain along and daytime lethargy.
If you’re interested in trying CBD for sleep, you should make sure to buy the product from a credible company and always review the certificate of analysis before purchasing.
