Do you suffer from a lack of sleep or insomnia?
Insomnia sucks. One in five people suffer from insomnia at some point in their life. We get asked frequently how to improve sleep.
Many people have problems getting to sleep, staying asleep, getting back to sleep after waking, or only being able to sleep 3-5 hours a night. The cause of your insomnia is the number one thing we need to know to help you improve your sleep. Sometimes it can be obvious, but other times there seems to be no apparent cause.
Sleep is important, we all know that. We recommend you get enough sleep to wake rested in the morning, between 6-9 hours of sleep every night. The basics of improving sleep start with sleep hygiene.
What is Sleep Hygiene?
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. Some of these habits you might already have, and some you might need to develop. Here is a partial list:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish a relaxing bedtime routine.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
If the basics don’t work to improve the quality of your sleep then we need to work together to find the cause of your insomnia. Getting a good, accurate history including some of your daily habits and routines, what medications you are taking and what medical conditions you have, is essential. Once we start to zero in on the cause of your sleep issues we can devise a treatment plan.
At Emerge Natural Health Care, PLLC, we offer a range of therapies available from a group of practitioners. Sometimes finding the right approach may take more than one try and sometimes several therapies are needed at once to help. Please get in touch to see if we can help you find a solution to your sleep issues.