Tame the Insomnia Monster: 10 Steps to Better Sleep

1. Stop drinking lots of fluids after 5p.m. (If you’re thirsty, sip water. Don’t guzzle 32 ounces of water before bed, you’ll be up several times at night getting rid of that fluid!)
2. Avoid alcoholic beverages before bed, although they make you sleepy, they interrupt your true ability to sleep.
3. Avoid heavy exercise late in the day. It can get your heart rate up too much and make it more difficult to fall asleep. (Don’t exercise 2-3 hours before bed. Gentle walking is okay but a hard-core workout is best done in the morning.)
4. Avoid caffeine and nicotine. Caffeine can last 8 hours so late afternoon boosts of caffeine can make it more challenging to sleep deeply. Nicotine too is a stimulant, so heavy nicotine users often wake too early due to nicotine withdrawal.
5. Avoid heavy meals late that can cause indigestion.
6. Don’t nap after 3pm.

1. DO: Relax before bed, give yourself time to unwind.
2. DO: Take a hot bath before bed. The temperature change when you get out can help you feel sleepy and the bath can relax you.
3. DO: Have a DARK, COOL, GADGET FREE bedroom. No lights in the bedroom. Cover that alarm clock or get rid of it altogether. No T.V. in the bedroom. No electronics right before bed. It’s best to turn them off an hour or two ahead if possible, if not, make sure you use a blue light filter on them or blue light filtered glasses.
4. DO: Get outside at least 30 minutes a day. Natural light helps regulate your brain and your sleep cycle. Try really hard to get morning sunlight exposure.

We have additional tips, treatment protocols, natural supplements and herbs that can help you beat the Insomnia Monster if these tips are not enough. Please call us at 910.262.1122 Ext 2 to schedule an initial consultation and treatment soon!

Sweet Dreams!