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Sleeping Better

Catching Zzz's... A Quick Guide.

Sleeping is one of the major cornerstones of a healthy lifestyle. It regulates mood, energy, anxiety, and weight. Getting a good night of sleep can make a huge difference in qualify of life.


A baby sleeping


Sleep Hygiene: A starting point to sleeping better

Here are a few things you can try to create the optimal environment for sleeping better.

Phone Blue Light Filters

Download an application on your phone that will automatically turn on a blue light filter about 90 minutes before you usually go to bed. Although it is best not to look at your phone at all before bedtime, the blue light that is emitted from it that can stimulate your brain can be blocked using one of these apps.

No light in the room

No noise or white noise

Cool to cold environment

Weighted blankets

Keep your bed for sleep and intimacy only

Don't stay in bed longer than 20 minutes awake


Supplements & Sleep Aids

​Magnesium

Magnesium (bis)glycinate 200 to 400 mg at bedtime

​Melatonin

Melatonin 3 to 10 mg at bedtime

Chamomile tea

Not recommended for those who tend to wake up to urinate at night

Prescriptions

Some are addictive and have side effects

  1. Magnesium: Helps with muscle relaxation, nerve spasticity, sleep. It is always better to get it from natural sources like chia seeds and legumes, but most of us need a daily supplement. Taking magnesium (bis)glycinate 200 to 400 mg at bedtime should help with your deep sleep.

  2. Melatonin: Helps regulate your circadian rhythm (inner time keeping mechanisms), taken in doses of 3 to 10 mg at bedtime, is not addictive.

  3. Chamomile tea: Helps with relaxation, not recommended for those who tend to wake up to urinate at night.

  4. Prescription medications: Usually help you fall asleep, but not stay asleep. Some are addictive and have side effects. Book an appointment to see if it is recommended for you.


Sleep disturbances

All the following sleep issues benefit from proper sleep hygiene, and magnesium supplementation.

  • Anxiety and other mental illness: Treating the underlying source of the sleep issues is usually a combination of lifestyle changes, psychotherapy, and sometimes, medications.

  • Sleep apnea: If you want to know if you are at risk for sleep apnea, complete the following questionnaire. You can get a sleep study, but unfortunately the waitlist is about 6-12 months right now.

  • Sleep walking, talking, night terrors, etc.: Book an appointment to discuss.

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lizmalin53
lizmalin53
09 Ιουλ 2023

Thank you for sharing this information. A good nights sleep certainly contributes to our well being.

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Julie El-Haddad
Julie El-Haddad
11 Ιουλ 2023
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My pleasure! Let me know if there are any other topics you would like to read about.

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