by Sandy Lutrin, ND
Insomnia is one of the most frequent complaints I hear from my patients. Research has now established that this distressing condition weakens the immune system and can lead to elevated levels of cortisol and other stress hormones. Increased cortisol can lead to weight gain, hypertension and systemic inflammation.
Whether you have difficulty falling asleep, waking up too often, or feeling
un-rested when you wake, try these suggestions:
- Sleep in a cool, dark room.
- Move alarm clocks and other electronic devices away from your bed.
- Reserve your bed for sleeping. Do not watch TV in bed.
- Retire early. Your body does most of its recharging between 11.00 pm and
1.00 am. - Try to go to bed and wake up at the same time each day, even week-ends.
- Establish a bedtime routine.
- Limit the amount of caffeine, nicotine and alcohol consumed during the
day. - Exercising at least 30 minutes per day improves sleep but don’t exercise too close to bedtime.
There are several natural remedies which help with sleep. These include amino acids, hormones, herbs and minerals. Additionally, a laboratory test which measures cortisol and melatonin, is available through our office. Let us help restore your circadian rhythms!