May 2025
 

National "Better Sleep" Month

We all know that sleep is important for our bodies and our brains but just how important is it?

  • Sleeping less than 5 hours per night can increase your mortality up to 15%
  • 1 in 3 American Adults do not get the recommended 7-9 hours of sleep
  •  Sleep deprivation is associated with an increased risk of high blood pressure, heart disease, and stroke. 
  •  Lack of sleep weakens the immune system, making individuals more susceptible to infections. 
  • Poor sleep can disrupt hormone regulation, leading to weight gain, insulin resistance, and an increased risk of type 2 diabetes. 
  • Insufficient sleep also impacts our mental health, decreases cognitive function and can amplify stress levels (cortisol)

How can I improve my sleep?

  • Sleep is VERY behavioral (which means you can change it by doing the same thing over and over)
  • following a STRICT sleep routine is essential to restore normal sleep and feel more rested
  • shut off electronics/tv etc 1 hour before sleep
  • bathroom routine: shower/wash face with a hot wash cloth; brush teeth, etc. Using hot water helps to start the cooling that your circadian rhythm uses to start the sleep cycle
  • ok to have sleepy time tea; warm milk etc
  • do something boring for 15-20 minutes (journaling, word search, puzzle)
  • climb in to bed; turn on your "sleep sound"; take the time to find a sound that relaxes you. This can be nature sounds, thunderstorms, white noise, soothing playlist, etc; research your sleep sound, find something that relaxes you
  • when you get into bed concentrate on the sound and if you wake up during the night focus on the sound


Click Here to Learn more about how sleep impacts your health from the NIH

FUN FACT:

Koalas sleep up to 22 hours per day !!



Office Updates for Current Patients


Happy 1year Anniversary to the 4Health Family !!!!

Thank-you to everyone who has made this possible. We are still taking new patients (although we do have a 3 month wait at this time).



  • Communication reminders



  • NORMAL BUSINESS HOURS Tue-Fri 8am-5pm
  • During normal business hours you can email, text or call.


  • Phone calls will be returned same business day. Please call for anything that is urgent.
  • Text messages will be returned the same business day.
  • Emails are also HIPPA compliant and will be returned with-in 1-2 business days.
  • AFTER HOURS please call with urgent concerns otherwise send an email and I will respond as soon as I'm back in the office.



If you would like to learn more about direct primary care and becoming a patient, Set-Up a Meet N' Greet NOW (click here)
 

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4Health Family Medicine -

32 Tandberg Trail Unit 6

Windham, ME

 (207)544-4564
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4Health Family Medicine | 32 Tandberg Trail Unit 6 | Windham, ME 04062 US

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