![]() If you must have your phone next to your bed, turn it upside-down to keep the light on the screen from disturbing your sleep.įor my patients, I sometimes recommend supplements to help improve sleep quality: either 300-600 mg of valerian root extract before bed (2-3 g soaked in hot water if dried) or 0.5-3.0 mg of melatonin. If you can, leave electronics, including phones, out of the bedroom. So instead of winding down and preparing your body for sleep, your brain increases electrical activity and keeps you wired. Technology can affect your sleep by keeping you cognitively stimulated – and even the small amount of light from the screen delays production of the sleep hormone melatonin. Shut down your smartphone, laptop or television at least an hour before you head to bed. By implementing some diet and lifestyle changes that will balance your hormones and change unhealthy patterns, you can be well on your way to a calm, restorative night’s sleep. Given the data, it’s easy to see why getting better shuteye without the help of drugs is such a crucial part of overall health and well-being. Trouble with sleeping is so common that there were 60 million prescriptions for sleeping pills given in 2010 – most of them for women! Yet in addition to being potentially addictive and causing brain fog, sleeping pills have been linked in several studies to higher mortality rates and cancer – even in people only taking them less than 20 times a year. Yet not having healthy sleep patterns can contribute to a host of health problems: accelerated aging, high cortisol, weight gain and depression, just to name a few. Poor sleep quality is an epidemic that so many people simply take for granted as part of a busy lifestyle. Or worse, you may clock a solid eight hours and wake up still feeling tired. You feel like you’ve run a marathon at the end of each day, but a good night’s rest still eludes you – you’re tired but wired. It’s a double whammy all too common for the average stressed-out, hormonally imbalanced, run-ragged woman. Do you feel tired, stressed, and exhausted, but still can’t seem to fall asleep at night?
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