Easy Tips to Help You Sleep through the Night

Dr. Mike Corradino is a doctor of acupuncture and oriental medicine. He is also the clinical director and co-founder at Palomar Health Center for Integrative Medicine and Wellness. After completing his Doctorate degree and opening a new clinic, Dr. Mike is no stranger to stress. If stress keeps you up at night, or if you just have a hard time falling asleep in general, his tips might just do the trick.*

Here are some simple steps to help you fall asleep.

Block out the light

Our eyes and nervous systems adapt to the natural rhythm of light and darkness. But with recent advances, (air conditioning, artificial lighting, etc) using a light at night can stimulate the optic nerve, which stimulates the penal gland, which stops the release of melatonin. It believes it's daytime. Sleeping in complete darkness tells the brain that it's nighttime. Be mindful of little lights, such as bright alarm clocks and bathroom lights, as this can affect the melatonin released in the brain.

Out of sight, out of mind

Keep any electronics at least 3 feet from where you are sleeping. This can be an alarm clock, smart phone, or other electrical device that sits on your nightstand. 

Avoid alarming alarms

One thing people sometimes forget to think about it how they wake up. Disturbing alarm sounds can actually develop anxiety—the heart will start palpitating before the alarm even goes off. Use alarm sounds that gradually increase from a low volume to a louder one. I use my Fit Bit, which vibrates to give me a gentle wake up.

Reserve the bed for sleep and intimacy

You don't want your brain to think that bed time also means writing emails or watching television. You want your brain to train itself to go to sleep. If you're not sleeping within 20 minutes, get out of bed, walk to a different room, and then do whatever you need to do to get yourself tired.

Be mindful of caffeine

Caffeine has approximately a 6 hour half-life. So if you're getting out of work, let's say at 6:00, and you have a caffeinated drink with dinner, half of the caffeine will be circulating through your system at midnight. Those under high stress may be more sensitive to caffeine, so if this is you, try to cut back after 3:00pm. 

Establish a bed routine

I suggest going to the bathroom before bed, laying out your attire for the next day, and planning out the tasks you'd like to accomplish. If you have everything sorted before bed, your mind will be able to focus on sleep at night, not the things you have to do tomorrow.

Body, breath, mind

Regulate your body, breath, and mind. First, regulate your body by finding a comfortable position. Next, trick your brain by breathing as your body does while sleeping. If you inhale short and exhale longer, you’re likely to drift into a relaxed state of mind.

Simplicity is key

I use lavender aroma therapy myself. I put a little on my wrist and below my nostrils. Chamomile or sleepy-time tea may also be very calming. 

Some of these tips may work for some, but not for others. Feel it out and see what works for you. I used these tips when I was having difficulty sleeping and found that they made a big difference in my sleep patterns. 

*Consult a physician for medical advice, chronic conditions, and any changes in your behavior that are concerning.