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.
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
Keep your bed for sleep and intimacy only
Don't stay in bed longer than 20 minutes awake
Supplements & Sleep Aids
Magnesium (bis)glycinate 200 to 400 mg at bedtime
Melatonin 3 to 10 mg at bedtime
Not recommended for those who tend to wake up to urinate at night
Some are addictive and have side effects
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.
Melatonin: Helps regulate your circadian rhythm (inner time keeping mechanisms), taken in doses of 3 to 10 mg at bedtime, is not addictive.
Chamomile tea: Helps with relaxation, not recommended for those who tend to wake up to urinate at night.
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.
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.