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Tips for Insomnia

Listed below are a few tips to assist in having a healthy night’s rest.

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  • Do not drink alcohol or caffeine at least four to six hours before going to sleep.  Although you may go to sleep quickly, the chances are great that your sleep will be fragmented which causes non-restorative sleep. Drinking either item suppresses your ability to get an adequate amount of deep sleep.

  • Only using your bedroom for sleep and romance

  • Set a specific wake up time 

  • Avoid using any bright light including your cell phones and televisions at least thirty minutes before bed

  • Try not to take any naps during the day.  If this is impossible, do not allow the nap to be more than 30 minutes and at least wake up three to four hours before your bedtime.

  • Do not exercise or do anything physical close to bedtime because of the additional energy it gives; which may make it harder to fall asleep.

  • Keep your bedroom quiet, cold, and dark because it makes it easier to sleep. 

  • Do not eat a heavy meal within two to three hours of your bedtime.

  • Take a warm bath/shower an hour or two before bed. This helps your body to cool off and increases the likelihood of falling asleep faster.

**If you or your partner are experiencing any of these symptoms, please see your primary care physician and/or check with your insurance company for an in-network sleep provider.If you are unsure if you should see a provider, or if seeing a provider is not on your radar at this time, schedule a 30-min consultation for more information.