Who doesn’t need a good night’s sleep?
Good Sleep Hygiene and natural non-habit forming supplements can help ease you in to sleep and keep you sleeping.
Try to follow these Simple Sleep Hygiene Tips:
- Stick to same sleep-wake schedule (bedtime and wake time) 7 days a week.
- Avoid napping unless you can nap at the same time every day and for the same length of time.
- Unwind 30 minutes before bedtime, avoiding stimulating activities such as computer work (or email), TV, talking on the phone or texting, and working around the house. Also keep the lights low and the volumes of TV/music down for the last 2-3 hours before bedtime.
- Try to keep distracting electronic gadgets out of the bedroom and maintain a tidy, cool, dark environment.
- Avoid any caffeine after 2:00 PM (after noon if sleep is a big problem)
- Avoid alcohol in the 2-3 hours prior to going to bed.
- Keep your meal times and exercise times as regular as possible- bodies love regimented schedules.
- Make sure your window coverings keep all the light out- bodies use light as a cue in melatonin production. There are very inexpensive shades that do a great job at this.
- Minimum sleep time should be 7 hours but if you can sleep 8 or more- by all means do so.
If you are still having trouble getting a good night sleep, these 3 additional Supplements may help. Take them at the same time 1-hour before desired bed time:
- Tryptophan 1,000mg or Melatonin 1-3mg (only 3 times a week)
- Magnesium Glycinate 200mg
- Vitamin D3 (dosage depending upon your measured Vitamin D level, ask your physician to check it)
If staying asleep is a big issue, consider Time Release Melatonin.
I would also recommend a great book called “The End of Night: Searching for Natural Darkness in an Age of Artificial Light” by Paul Bogard.
If you are interested in learning how a proper hormone balance can also help sleep, schedule a consultation with me.
See you next time, awake and well rested!
– Dr. Rich Sinda