How to Get a Good Night’s Sleep

 Are you suffering from insomnia?  It is one of the most common complaints I hear from patients.

 If you are not getting a good night’s sleep, and by that I mean 7-8 hours, it can contribute to: 

  • Fatigue
  • Brain fog
  • ADD
  • Trouble making decisions
  • Poor Memory
  • Depression
  • Irritability 
  • Immune System Weakness
  • Increased risk for Heart disease, Diabetes,  Cancer and Alzheimer’s
  • Accelerated Aging
  • Weight Gain

So how do you get that minimum of 7-8 hours of sleep that you desperately need?

 1.  Set up a bedtime routine.  Go to bed each night ideally by 10 PM, or at the very latest by 11. You can feel so much more refreshed sleeping from 11 PM–6 AM than from 1 AM-8 AM.  Wake up at the same time each morning.  If you sleep in on the weekends, you may find it much harder to fall asleep early on Sunday night again. 

 2.  Get outside each day for some fresh air and sunshine. Even if it’s just for a 15 minute walk at lunchtime. 

 3.  Avoid using electronics one hour before bedtime. That includes computers, cell phones,  tablets and  TV.  It is just too stimulating for your brain.  You should use this time to relax, stretch, write in your journal, or plan your next day.  Certainly avoid watching the nightly news before bed! 

4.  Have your last meal at least  3 hours before bedtime.  However, if you tend to have low blood sugar and you wake up each night at 3 AM, then you can  have a light protein snack such as a handful of raw nuts about 30 minutes before bed. 

5.  Drink most of your water earlier in the day so that you can avoid minimize water intake in the evening.   This way you can prevent  having to wake up in the middle of the night to go to the bathroom.  

6.  Magnesium works great for helping you relax and sleep better through the night. I usually recommend taking 2 Magnesium Glycinate/Malate capsules 30 -60 minutes before bed.  

7.  If you suffer from pain, muscle tension or headaches, this can certainly keep you from sleeping well.  

One patient that comes to mind is a 40 year-old woman who had constant fatigue, inability to lose weight, migraine headaches, neck pain, jaw/TMJ pain, depression, anxiety, poor memory and concentration,  dark circles under her eyes, digestive problems, and you guessed it…insomnia.  Besides doing lab testing and putting her on a comprehensive nutrition program, I started treating her with gentle chiropractic adjustments, laser therapy and myofascial release.  Within one month her neck pain, jaw pain and migraines cleared up and she was sleeping through the night  for the first time in years!

So use these tips to help you get a good night’s sleep, and If you need assistance with this, email us at info@nmcwellness.com  or call us at 561-627-5800.  We would love to help. 

Yours for Optimal Health,

Dr. Tom Rofrano


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