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Dr. Ryder on Good Morning Arizona:  Natural Ways to Improve Sleep

In the Media
October 11, 2024•3 min read

Sleep is essential for your health and well-being, but for many people, achieving consistent, restful sleep can be a challenge. Whether you're struggling to stick to a sleep schedule or simply not getting the quality of sleep your body needs, there are natural, holistic remedies that can help.

At Naturopathic Physicians Group, we believe that quality sleep is the foundation for a healthy body and mind. Dr. Loreena Ryder shares her top tips for improving your sleep naturally and making sure you wake up feeling refreshed and energized.

Watch: Natural Remedies for a Better Night’s Sleep

Why Consistent Sleep is Important

Your body undergoes critical detox and repair processes during sleep, which is why it’s so important to maintain a consistent sleep schedule. Dr. Ryder emphasizes the importance of going to bed and waking up at the same time every day—even on weekends. While it may be tempting to "catch up" on sleep, our bodies don’t actually work that way. Sticking to a regular schedule helps your body and brain function properly the next day.

Simple Holistic Tips to Improve Your Sleep Quality

Dr. Ryder shares some key strategies you can incorporate into your daily routine to improve your sleep naturally:

  • Eat your last meal early: Try to eat your final meal of the day a few hours before bed. Going to sleep on a full stomach can interfere with the quality of your rest.

  • Limit screen time: The blue light emitted by phones, computers, and televisions mimics sunlight, making it harder for your brain to prepare for sleep. Consider turning off screens at least an hour before bedtime.

  • Dim the lights: After dinner, turn off overhead lights and opt for low, warm lighting from floor or table lamps. This helps mimic the setting sun and signals to your body that it’s time to wind down.

How Physical Activity Impacts Your Sleep

Physical exercise is another way to improve sleep quality. Working out regularly promotes deeper, more restorative sleep, but make sure to exercise earlier in the day. Dr. Ryder advises avoiding intense workouts right before bed, as it can leave you too stimulated to fall asleep.

Alcohol, Caffeine, and Sleep

Both alcohol and caffeine can significantly affect your sleep quality:

  • Alcohol: While alcohol may help you fall asleep quickly, it disrupts the deeper stages of sleep, often causing you to wake up during the night.

  • Caffeine: Consuming caffeine too late in the day can also interfere with sleep. Caffeine has a half-life of around six hours, meaning it stays in your system longer than you might expect. Dr. Ryder recommends keeping your caffeine intake limited to the morning to ensure it’s fully out of your system by bedtime.

Take Charge of Your Sleep Health

By incorporating these simple, natural habits into your daily routine, you can greatly improve the quality of your sleep and wake up feeling more refreshed. At Naturopathic Physicians Group, we are dedicated to helping you achieve holistic wellness through personalized, natural approaches. If you're struggling with sleep issues or need more personalized support, contact us today at (480) 451-6161 to schedule a consultation and take control of your sleep health.

Natural sleep remediesHolistic sleep tipsImprove sleep quality naturallyConsistent sleep scheduleHow to get better sleepNaturopathic solutions for sleepImpact of alcohol and caffeine on sleepBetter sleep habitsHow to improve sleep naturallySleep tips for better healthnaturopathic doctor Phoenix ScottsdaleNaturopathic Physicians GroupDr. Loreena Ryder
Dr. Loreena Ryder is a prominent naturopathic physician in Scottsdale, Arizona, specializing in women's health, chronic pain management, and holistic primary care. With a compassionate, patient-centered approach, Dr. Ryder integrates naturopathic wisdom with advanced therapies to address the root cause of complex health challenges. As a mother of three daughters, she brings a unique understanding to women's health issues across all life stages. Dr. Ryder is dedicated to empowering patients with personalized, integrative treatment plans that restore balance and vitality naturally.

Dr. Loreena Ryder

Dr. Loreena Ryder is a prominent naturopathic physician in Scottsdale, Arizona, specializing in women's health, chronic pain management, and holistic primary care. With a compassionate, patient-centered approach, Dr. Ryder integrates naturopathic wisdom with advanced therapies to address the root cause of complex health challenges. As a mother of three daughters, she brings a unique understanding to women's health issues across all life stages. Dr. Ryder is dedicated to empowering patients with personalized, integrative treatment plans that restore balance and vitality naturally.

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Medical Disclaimer: This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Naturopathic Physicians Group nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.