Get Better Sleep

Sleep issues REALLY affects our our entire body and every organ system. Here is a general sleep routine that I have found to help clients, patients and my own family.

Sleep Hygiene or sleep routine is important for consistent restful sleep and recovery. Sleep helps with proper immune system function and has been found to help reduce risk for several chronic diseases including Alzheimer’s disease1 and cancer 2.

To Increase the Likelihood of Restful Sleep:

1. Make your bedroom Dark, Cool and Quiet.
2. Develop a sleep Routine: Prepare to sleep. Turn off the light, keep the room quiet and the temperature comfortable and relatively cool. Try an electric blanket if you are cold; Try turning on a fan directed toward your bed if you are hot; Try wearing a sleeping mask, using earplugs, or turning on a “white noise” machine if needed.
3. Develop and follow a consistent sleep schedule even on weekends. Go to bed and get up at the approximately the same times each day, and avoid anything longer than a 20-minute nap during the day (this time cap prevents a full sleep cycle that can interrupt normal night time sleep but can provide refreshment).
4. Avoid caffeine, nicotine, alcohol or heavy meals later in the evening. Try to exercise or engage in strenuous activity in the morning or no later than 5-6pm. Have last caffeine drink before 2-3pm.
5. Try to sleep on empty stomach and have your last meal 3-4 hours before bed. If this is difficult, start by having a no-carb or VERY low carb snack 1-2 hours before bed. Try to avoid any sugar or carbs at least 2 hours before bed. Also drink less fluids later in the evening to prevent nocturia (nighttime awakening in order to urinate).
6. No “screen time” (TV, cell phone, or computer time) at least 1hr before bed. Instead, read a book or write in a journal. If you HAVE to use a screen, get Blue Light Blocking glasses but still try to avoid any screen time 30min before going to sleep.
7. Do not use your bed in the daytime for things like watching TV, talking on the phone, or reading emails on your computer. The bed is for 2 things that both begin with ‘S’ wink wink :)Do not use your bed in the daytime for things like watching TV, talking on the phone, or reading emails on your computer. The bed is for 2 things that both begin with ‘S’ wink wink 🙂
8. Give yourself half an hour to fall asleep. If you are still awake after one hour, evaluate whether you are calm, or anxious (even if only “background anxiety”), or ruminating. If you are anxious try deep breathing. Take 3-5 deep breaths and imagine yourself melting into the bed.
9. Do not catastrophize. Remind yourself that you need rest, and aim for reverie (i.e., dreaminess) and resting your brain. Sell yourself on the idea that staying awake is not a catastrophe. Do not decide to give up on sleeping for the night and get up for the “day.”
10. Get a weighted or gravity blanket. These have been shown to increase sleep security and promote restful sleep. It is similar to swaddling an infant.
11. Make your room DARK. Cover artificial lights, use “black out” curtains.
12. Track your sleep. Wearables such as the Oura ring, Whoop, and the Apple Watch all have sleep tracking capability and give you insight as to how alcohol, room temp, and diet affect your sleep.

Sleep Supplements

1. Melatonin

Melatonin is  most effective to help people fall asleep, not stay asleep.  If you wake in the middle of the night it may not be the best choice.

If you have problems falling asleep, start by taking 5-6mg/night for 5 nights/wk (not every night)

2. Tryptophan OR 5-HTP (hydroxytryptophan)  

100-200mg 30min before bed.

3. Magnesium

There are many different forms. My favorite forms of Magnesium that are better absorbed are:

• Mag Glycinate or Mag Malate.
• Mag L-threonate is great for sleep too but it can be expensive. 

200-400mg approximately 30min before bed.

4. Sleep Support from Mindbodygreen

Remember More is NOT better. Please do not exceed recommended dose.