Common Sleep Issues: Waking

by Henri Roca, MD, Clinical Functional Medicine Specialist

Struggling with sleep issues is a frustrating ordeal that many people face. Whether it's difficulty falling asleep or staying asleep, the consequences can affect every aspect of your life.

Here are some effective strategies that might help you improve your sleep quality and find the rest you desperately need.

1. Reduce Stimulants & Depressants

Limiting intake of stimulants like caffeine and depressants such as alcohol is crucial.

Caffeine can stay in your system for hours, misleadingly keeping you awake. Alcohol, while it might initially make you feel sleepy, disrupts your sleep cycle, leading to a non-restorative sleep. Try to avoid these substances especially within 4 to 5 hours of bedtime.

2. Check Your Health

Sometimes, the root cause of sleep disruption can be health-related issues that you might not immediately connect with sleep. Problems such as hormone imbalances (including thyroid, adrenal, and reproductive health), inflammation, gastrointestinal issues like reflux, IBS, or SIBO, and even metabolic dysfunctions such as insulin resistance or reactive hypoglycemia can interfere with your sleep.

It’s advisable to consult a healthcare provider to evaluate these potential issues.

3. Manage Your Diet & Fluid Intake

Eating or drinking too much fluid close to bedtime can lead to frequent awakenings at night. Try to decrease or eliminate food and fluid intake within 4 to 5 hours of sleeping to minimize disruptions.

4. Explore Acupuncture

Consider trying alternative treatments like acupuncture. Techniques such as Acugraph and Five Element auricular or meridian acupuncture are known for helping rebalance the body’s energy, which could contribute to better sleep.

5. Supplement Wisely

For some, sleep supplements like Melatonin CR (controlled release) can be beneficial. Melatonin helps regulate the sleep-wake cycle, but it's best to use it under the guidance of a healthcare professional to avoid dependency or incorrect dosage.

6. Incorporate Relaxing Activities

Engaging in gentle or restorative yoga before bedtime can be incredibly beneficial. Yoga helps calm the mind and body, preparing both for a night of restful sleep.

7. Exercise Appropriately

Physical activity is excellent for promoting good sleep, but timing is key. Exercising too close to bedtime can be stimulating, so aim for activities in the late afternoon instead.

8. Use Light Therapy

If you struggle with waking up or feeling alert in the morning, consider using a full-spectrum light for about 20 minutes each morning. This can help reset your internal clock, especially during the darker winter months.

By integrating these strategies into your routine, you can address the underlying causes of your sleep issues and improve your sleep quality. Remember, consistent routines and habits contribute significantly to a good night's sleep.

If sleep problems persist, it might be useful to consult with a sleep specialist for further evaluation and tailored advice.

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