• Try to drink your daily quota of water before 6:00 pm. A brief walk to the bathroom in the middle of the night could be enough to wake you up and make it hard to fall back asleep.
  • Try to exercise daily and at least 3 times a week, exercise at an intensity level that you break a sweat and find it challenging to hold a conversation. Be careful not to exercise too late in the day as that could be too stimulating and make it more challenging to fall asleep.
  • Be aware of EMF items near the bed and move them out of the room if possible; cell phones, touch lamps, computers and other electrical devices.
  • Try to get out in the sunlight for 20 minutes a day. This allows the sun to reset the internal clock of your pineal gland. It let’s your pineal gland know that it is daylight now and later will be nighttime and will allow you to sleep.
  • Take a hot bath before bed with relaxing scents of lavender or chamomile.
  • Read something peaceful and calming before you go to sleep.
  • Do not read books or watch TV programs that are intense, disturbing or violent before you go to sleep.
  • It can help to write things down that you are worried or angry about before you go to bed. This will clear your mind and help you relax.
  • Be careful not to nap too late in the day or for too long. This could result in you not feeling tired enough to fall asleep.
  • Make your bedroom environment more sleep friendly. If you cannot avoid or eliminate noise, try masking the noise with a fan, recordings of soothing sounds, or a white noise machine. Earplugs can also work wonders for shutting out offensive sounds or noise.
  • Keep your room dark and cool.
  • Make sure your bed is comfortable and that your pillow adequately supports your neck.
  • Create a relaxing bedtime routine; stop watching TV or working on the computer, at least one hour if not more, before you go to sleep. The continuous flickering lights can interfere with your body’s internal sleep clock, making it difficult to fall asleep.
  • Be aware of what you eat in the evening. Avoid heavy rich foods within 2 hours of going to bed. Also avoid spicy acidic foods as they can cause indigestion and heartburn.
  • Avoid alcohol before bed. Alcohol may make you feel sleepy, however it reduces your quality of sleep and may even cause you to wake up in the middle of the night.
  • Cut down on caffeine. It can cause sleep problems 10 to 12 hours after drinking it. Try not to have any caffeine after lunchtime.
  • Create a consistent relaxing bedtime routine. Turn off the TV or computer, take a hot bath, read a relaxing book with soft lighting, listen to a guided relaxation CD or meditation music, write down any troubling thoughts, do some deep breathing or sit quietly and meditate for a few minutes.

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