How To Improve Your Sleep Habits?

1. 1 LOS GATOS, CA | CAMPBELL, CA | SAN JOSE, CA

2. 2 SLEEP HABITS: ● We lead such fast-paced lives. Most of us are juggling various aspects of our life at the same time – personal, professional, social, and voluntary activities. ● We don’t have enough time in our day to accomplish all the tasks in our life. What gets affected the most in our endeavour to extend ourselves is a goodnight’s sleep. ● However, ‘sleep enhances our evolutionary fitness, just in ways we can’t see.’

3. 3 What are the consequences of a lack of sleep? 1. Sleep affects not just our beautiful exterior, but also our emotions, productivity, creativity, and overall quality of life. 2. One-third of U.S. adults get less than the recommended amount of sleep according to the Centers for Disease Control and Prevention (CDC). 3. According to the CDC and the National Sleep Foundation, lack of sleep can put us at risk for the following: ● Type 2 diabetes ● Heart disease ● Obesity ● Depression ● Alzheimer's Disease

4. 4 Why is sleep important? 1. Sleep is as essential for our survival as food and water. But we don’t realize how intricately linked sleep is to our health. Researchers have proven that good sleep hygiene leads to better heart health. 2. Sleep cleanses our brains of toxins, boosts memory, regulates our emotions, as well as physiological stress, and sharpens our minds. 3. Sleep is extremely beneficial for our health in the long run. And, a sound goodnight sleep should be our top priority in life. Sleep is the only way we can allow our bodies to recoup from the day’s stress.

5. How to improve sleeping habits? 5 ● Shift your mindset. Look at sleep as a reward. Make it a top priority to treat yourself with sleep. ● Practice good sleep habits. Go to bed at the same time every day and wake up at the same time. ● Focus on sleep-inducing surroundings. Make your bedroom cozy and comforting for a restful night sleep. Make it an electronics-free zone from computers, TV, and mobiles. ● Try to finish your last meal 2 hours before you sleep.

6. ● Try to avoid sugar, caffeine, cigarettes, and alcohol in the evening, which can disrupt your sleep patterns ● Reading a book helps you unwind before you sleep. ● Light exercise and yoga are also good options to aid sleep. ● Taking a warm bath can help you destress before you sleep. ● Maintaining a Sleep Diary to record your sleep will help you better evaluate common sleep patterns and issues.

7. 7 Final Thoughts ● Maintaining a Sleep Diary to record your sleep will help you better evaluate common sleep patterns and issues. ● Now that you know all the tips to improve your sleep quality, you can see its wonders in increasing your productivity and overall quality of life. So, keep a close eye on your sleep to stay physically fit and mentally alert always. ● If you’re still having trouble improving your sleep, then please don’t hesitate to speak with Dr. Arun Villivalam, your primary care physician Los Gatos CA, about your sleep habits, recommended sleep schedule as per your age, and lifestyle.

8. 8 OUR KEY PHILOSOPHY “ Take the time to listen. What I try and do with every patient I see, in the first few minutes, is just let them say what’s on their mind and there’s a lot of study that show we don’t do that enough in medicine. These are small things that you can’t pick up really from just filling out a form. That’s why it’s really important to spend time, talking and listening and building that relationship. ~ Dr. Arun Villivalam, M.D. ”

9. 9 SERVICES WE PROVIDE 01 05 Adult Physicals (18+) A regular physical provides a record of your overall health and can be a useful tool in identifying any changes in your health.  Blood Work Blood work is an important resource to help determine any conditions that could be causing the symptoms that are bringing a patient to the doctor, 02 06 Lifestyle / Stress Management Chronic Care Management Get medical care for preexisting or long term illnesses, such as asthma, hypertension, depression and cirrhosis.  Learn to manage stress by scheduling a wellness checkup and learn preventive strategies. 07 03 Telemedicine Immunizations A full range of vaccinations and immunization services are offered here. Schedule an appointment for immunizations or Call 408-502-6040. The Los Gatos Doc physical office is temporarily closed due to the Coronavirus / COVID-19 pandemic until further notice. Please call us (408) 502-6040 from Monday to Friday 9:00 am to 5:00pm to schedule a video visit. Men’s Health 04 08 Medicare Annual Wellness Visits Men’s health screenings will catch any conditions in early stages where preventative medicine can be used to treat or manage a condition before it progresses. Medicare encourages its members to review their health annually, and to take care of any potential medical concerns before they develop into something more serious. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Quisque enim nisl, vulputate quis mi sed, dapibus hendrerit turpis. Praesent at volutpat neque, ut rutrum odio. Sed quis tincidunt dui, in vulputate arcu.

10. 1 0 MEET DR. ARUN VILLIVALAM Dr. Arun Villivalam is a concerned and caring family physician and primary care doctor serving the community of Los Gatos, CA. Dr. Villivalam attended Thomas Jefferson University, where he received his medical degree, and completed his residency in family medicine at Cook County Hospital.

11. 1 1 Los Gatos Doc: Arun Villivalam, MD, Los Gatos, CA Contact Us Phone (appointments): 408-502-6040 | Phone (general inquiries): 408-502-6040 Address: 15195 National Avenue, Suite 205, Los Gatos, CA-95032 https://www.losgatosdoc.com/