Are you awake quietly calculating the hours before you have to wake up and increasingly becoming more stressed as you realize you have spent more hours awake than asleep? Or does it take you hours to fall asleep? Or is it both?
Poor sleep quality is not something to take lightly. It not only ruins your night, but your daytime energy, happiness, connectedness and vitality as well. Over time, it can increase your risk of other health problems and even compromise your safety on the road.
Some sleeplessness is normal, but how much is too much?
Insomnia resulting from situational stress can happen, and is honestly unavoidable. But, if you have had trouble with your ZZZ’s that has lasted for more than 4 weeks, it makes sense to seek help.
Another reason to dive deeper into analyzing your sleep health might be if you have been prescribed pharmaceuticals for sleep, but are no longer pleased about taking them long term.
Practice Safe Sleep
Of course, “sleep hygiene” is mandatory. This includes limiting daytime naps to 30min, removing blue light sources (TV, computer, smart phone) 30-60min before bed, monitoring nicotine and alcohol exposures, ensuring a relaxing bedtime routine, exposing yourself to sunlight during the day, and making sure your bed is a sanctuary that is free of anything stressful.
There’s More We Can Do
At DCIM, we would certainly help you optimize your sleep hygiene, but also look into
- Patterns of cortisol release at night that may be negatively impacting your ability to sleep
- Assessing whether a more comprehensive Sleep Study is appropriate
- Exploring genetic SNPs (single nucleotide polymorphisms…basically, small genetic mutations) that impact processing of adrenaline
- Checking for blood-sugar imbalances
- Tracking stress patterns and need for mind-body practices
- Providing a thorough list of non-habit forming botanicals and supplements
- Offering pharmaceutical options if and when appropriate. And/or providing counsel on risks associated with pharmaceutical options.
Whether you need a comprehensive assessment, or desire a more natural approach to your sleep — DCIM can help.
© District Center for Integrative Medicine 2019