image image image image image image image image image image

You can Follow Us,
Ask our Doctor and
Give Us Feedback at:

facebook  twitter  feed  newsletter


A good night’s sleep is precious for a person that suffers from insomnia. If you have suffered from insomnia, you’ll understand that sleeplessness is a vicious curse. In the United States alone, 20 to 40 percent of all adults suffer a bout of insomnia in any given year. One in three people will have insomnia sometime during their lifetime, and a very startling 60% of insomnia is chronic and/or recurrent.

Without sufficient sleep the body cannot restore itself. Restoring your health requires adequate rest. We often intentionally sell ourselves short of sleep because of our busy schedules, yet this can become a “no-choice” factor after a period of time when the body loses its natural light-dark sleep cycle. Regardless of why you or a loved one may be experiencing insomnia, the solutions are very much the same.

Set a Goal

The average adult needs 7 to 9 hours of sleep, yet when we fall short our bodies start to compensate by working off of stored energy. However, within a short period of time, the body becomes tired and energy crutches like caffeine become a must to get through to the next day.

A little caffeine or a high quality nutritional energy support product is fine to aid you through the day, yet it does not substitute for a good night’s sleep.

Insomnia is a big factor in poor health. Individuals with insomnia are 4 times more likely to suffer from depression and are more likely to suffer from heart disease, serious illnesses, accidental injuries or car accidents. Sleeplessness can also put your job performance in jeopardy.

Sleep Accommodations

Set yourself up for success and find a pillow that allows you to rest in a neutral position. You don’t want to have your head either elevated above or resting below your body. Make sure your mattress is not too hard or soft. Ensure that your room is quiet, and if not, use earplugs or a white noise machine to drown out the drone of the outside world. It is also very important to keep your bedroom at a comfortable temperature. Your bedroom should only be used for sleep or intimacy. Never read or watch television in bed. Lastly, never have heated discussions with a bed partner or the bedroom; the bedroom should be considered a safe haven.

Check List of To Dos:

Here is a simple list of things to try to avoid when getting ready for a peaceful and restorative night’s sleep.

Avoid Alcohol

Don’t drink alcohol 2 hours prior to bed. It can lead to needing to wake up in the middle of the night to empty your bladder and also can overly sedate your nervous system contributing to restless sleep and worsening sleep apnea (low oxygen levels at night).

Call It Quits after 12 PM for Caffeine

Avoid Caffeine 6 to 8 hours prior to bed; it can take a long time for caffeine to leave the body when it comes to stimulation of your brain. You want your being and brain to be quiet before bed.

Sugar May Not be Bad—at Least for Sleep

Many of us have heard that a little warm milk and cookies prior to bed can help one sleep. Actually a little sugar can help calm and sedate you prior to a night’s siesta. Another option is to place a tablespoon of honey in a herbal tea (non-caffeinated) and sip on it prior to bed.

4 Supplements to Consider

One or more of these supplements can help you decompress and welcome sleep with open arms. These supplements include calcium, magnesium, 5 HTP (5-OH-Tryptophan), and melatonin. Each of us needs to nourish and nurture our bodies, so find the one or two supplements that your body needs to aid your sleep goal.

In conclusion:

Sleeping is a natural process, yet for so many of us, our late nights and crazy daytime schedules have disturbed or destroyed our natural wake-sleep cycle. Without sleep, we can’t properly heal our minds and bodies. Sleep allows us to REST-ore our essence and stay younger, healthier, happier and more creative. Make sure you get adequate sleep every day.



Health Tips On the Go!

Improve Posture

  • 1.Avoid slouching. Be aware of your posture as you walk, sit, and drive, keep shoulders squared and head pulled back and up.

  • 2.Imagine a thread pulling the top of your head toward the ceiling. Visualization can help improve your sense of position.

  • 3.If your job requires you to sit for long periods, take frequent breaks to stand, stretch and shake it out.

  • 4.Maintain a strong core to help support proper posture. Add core-training exercises to your daily routine.

  • 5.A firm mattress and ergonomic pillow help achieve proper back support while you sleep, so you'll stand straighter in the a.m.

Physician's Blogs

Health Reference

Open for Text and Video

PageTop | Home