To sleep, perhaps to dream...

Did you know that 50-70% of people in the US suffer from chronic sleep disorders? Sleep disorders can fall into several catagories:

1. Unable to fall asleep.

2. Unable to stay asleep.

3. Wake up too early and can't get back to sleep (common among baby boomers).

4. Feeling unrested after a full night's sleep (without the help of stimulants).

Many factors contribute to sleep disorders: using devices/television before bedtime, eating too late, problem solving in bed, even the wrong bed or pillow.  Sometimes physiological components can cause sleep issues: stress, anxiety and depression, medical conditions, lifestyle and habits, or reactions to medications.

Whatever the reason, lack of rest wrecks havoc on the following day.

Many people find their sleep improves by cleaning up their sleep hygiene (Remember, your bed is for sleeping only):

• Set an 8 hour window for bedtime.  Cover your clock face and ignore it until the alarm rings.  

• Turn off all visual devices 30 minutes before bed. 

• Make sure your room is cool, usually 61-65 degrees.

• Don't eat a heavy meal before bedtime.

• If you are still awake after 20 minutes, get up and go into a dimly lit room and do a quiet activity such as reading an actual book until you feel sleepy.

• If you are problem solving, keep a notebook handy and write what is on your mind.  Sometimes giving your thoughts to paper (a "brain dump") helps.

• Turn on ambient noise (Green, Pink, or Brown noise), such as running a fan.

• Several supplements have proven helpful such as magnesium and herbal products.

If you suspect that your sleep issue is a result of bedding, we have an educational resource that many of our patients find helpful.  It includes short videos and an interactive sleep quiz that you can review at your convenience.  Just click on the QR code below.

In addition, you can schedule a consultation with us at 435-654-5008 to explore why you still can't sleep.