How is your sleep?

A seemingly simple and question that affects much of one’s health and well- being. In my 28 years of practice, I’ve witnessed insomnia become far more common and multi-factorial than most people realize.

Why sleep matters.

Sleep problems rarely have just one cause, and they often affect nearly every aspect of health.

This can include: immune function, cognitive ability, risk of heart disease, obesity and diabetes, mental health and mood, physical recovery, perceived pain, and reaction time.

The following is not comprehensive, but a list of things patients can do to improve their sleep health.

The foundations of good sleep.

1. Most adults need 7-9 hours of sleep for optimum health. Ideally, this is all together and during the same hours nightly, with a good rule being bedtime before midnight for best health results.

2. Discontinue caffeinated drinks (and foods like chocolate if you are sensitive) 12 hours before bedtime.

3. Keep your phone and computers at least 6 feet from your head and turned on airplane mode at night.

4. Avoid computer screens an hour before bed.

5. Make your last meal at least 2 hours before bed.

6. Create a comfortable, clean, dark bedroom environment. Exercise or movement during the day will help your body relax at night.

Additional factors to consider and discuss with your doctor.

1. Magnesium (Mg) is one of the most common nutrient deficiencies in the US. Among other things, it is helpful to relax muscles, support regular blood flow and soften stool. Many people find that Mg before bed supports sleeping.

2. If you are snoring, wake up short of breath or anxious, you may not be getting enough oxygen. If you sleep with another, ask them if they hear you stop breathing. Some people benefit from encouraging nasal breathing at night. Please let your doctor know if you’re interested in a sleep study, ruling out allergic triggers, or techniques like mouth taping.

3. Insomnia can be a sign of hormonal imbalance- especially at certain times in a woman’s cycle, during menopause and andropause. Hormone testing or balancing may benefit.

4. Sleep teas and herbal formulas can be helpful, though for some, tea before bed means waking to urinate. And some herbs can have interactions with medications or can be stimulating for some.

5. Melatonin is a popular over-the-counter supplement for sleep support. However, it is a hormone and though it may be helpful short-term, it’s not right for everyone and is most safely used under the guidance of your clinician.

Things I've learned over the years.

1. Occasionally I suggest patients try sleeping in a different environment such as a cozy hotel with a comfortable bed. This has led to useful discoveries including sensitivities to bedding materials, environmental triggers or simply the need for a better mattress or sleep setting.

2. Our systems are not used to being “on” every minute of the day. Our parents and ancestors lived without cell phones, podcasts, social media and other distractions all day long. If you never get a down time during the day, your system may make it happen at night when you’d rather be sleeping. Consider allowing processing or unplugged and unplanned time during your day so that you can sleep at night.

3. Light can have a huge impact on sleep and melatonin levels. Keeping lights low 2 hours before bed will signal melatonin production. In the same vein, exposing oneself to bright light for at least 20 minutes in the morning can help with waking and sense of alertness.

4. Make sleep a priority. Schedule it in if needed. It’s as important as eating and drinking for health. If you are traveling or need to be up late, plan time to catch up on sleep. Melatonin can also be helpful here for regulating sleep during daytime hours if needed.

If you’re struggling with sleep, you’re not alone—and there are often more options than people realize. I’m always happy to talk through possible causes and create a plan that works for you.