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.

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

Make sure you use blackout blinds and avoid having any electronics that even emit small amounts of light in your bedroom. Our brains are exceptional at detecting light even with our eyes closed.

No noise or white noise

Having a quiet environment is best, but if you suffer from ringing in your ears, a white noise machine is recommended. Putting a podcast or music is not recommended as it will continue to stimulate your brain.

Cool to cold environment

A room temperature of 21 degrees or less is ideal.

Weighted blankets

Using a breathable blanket that has some weight to it will help a lot of people fall asleep.

Keep your bed for sleep and intimacy only

It is not recommended to read, or to do any activities other than sleep and sexual intimacy in your bed. Other activities should be done outside of the bed even if the goal is to help you fall asleep.

Don't stay in bed longer than 20 minutes awake

If you tend to toss and turn a lot at bedtime, make sure you are not staying in bed longer than 20 minutes, because your brain will start to associate bedtime with being awake. It is better to get up and do something else.

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.