Research suggests that the amount and quality of sleep we achieve has profound effects on wellness. Nightly sleep is critical for the restoration of health.

Approximately 100 million Americans struggle with difficulty sleeping. If you have trouble falling asleep, or staying asleep, there are some "tricks" to improve the situation.

Sleep is like a good meal. It must be at the correct time and well anticipated; it helps to be hungry, the food should look, taste and smell good; your surroundings should be pleasing; and you should have plenty of stress free time to enjoy it. Make your bedroom as inviting as that meal and you will sleep better.

1. Put down your smart phone, tablet and laptop before bed. These devices give off blue light, which triggers the pineal gland to stop making melatonin, the hormone which helps us to sleep. If you must use these devices within several hours of going to sleep, you can minimize the effects of the blue light by wearing blue light blocking glasses, or using blue light minimizing software.
2. Make sure that your bedroom is dark enough. Light from street lights outside of your home or even from a digital clock can make getting to sleep more difficult. Room darkening curtains are easy to find and inexpensive. You can also opt to wear a sleep mask that can prevent light from keeping you awake.
3. Avoid drinking too much water before bed. The need to use the bathroom in the middle of the night often wakes people up, and many have difficulties going back to sleep once awake.
4.  Avoid eating too close to bed. Eating can give you a boost of energy, and so eating close to bedtime can actually give you energy when you are trying to relax for sleep. It’s best not to eat anything at least 2-3 hours before bed.
5. No caffeine after dinner. The half-life of caffeine is about four hours.
6. Avoid drinking alcohol close to bed. Alcohol makes you doze off quickly, but after it metabolizes it will interrupt sleep later in the night.
   
7. Get plenty of regular exercise. Exercise by itself is a great stress reducer, but those who exercise regularly typically sleep better. Avoid exercising within 2-3 hours of bedtime, because exercise can also energize you as well and so you want to avoid it too close to bedtime!
8. Don't look at the clock. Studies have shown that looking at the clock during the night increases insomnia. You will sleep more if you ignore the clock when you wake up during the night.

If you’re still having insomnia, ask us about how we may identify the cause of insomnia.

To Your Health Naturally,

Dr. Joseph Gitto, BA, DC, CFMP, FDN
Advanced Chiropractic
Certified Functional Medicine Practitioner
Functional Diagnostic Nutritionist

331 Tilton Road, Northfield, NJ 08225

609-484-9300