SeeBeyond Medicine’s Sleep Hygiene Protocol
We at SeeBeyond Medicine take sleep very seriously! We know without it, it’s impossible for our patients to get better. The following guidelines are a few tips to help you regulate a healthy sleep pattern. Please make sleep a top priority, without it, your health is guaranteed to suffer.
Get sunlight or bright light exposure during the day Your circadian rhythm, your natural clock, affects your hormones and tells your body when to be awake and when to be asleep. Sunlight helps keep your circadian rhythm regulated. If getting outside is not realistic for you, invest in an artificial bright light.
“Lights out!” Turn off blue light exposure in the evening Nighttime bright light exposure has negative effect. It reduces the secretion of Melatonin, which helps you relax and get into a deep sleep. Blue light from computers, phones etc will affect your circadian rhythm, tricking your brain that its still daytime. Stop watching TV or using any bright lights at least 1 hour before bedtime. You can also get blue light glasses to help block blue light.
Limit Caffeine and Alcohol We have 2 caffeine rules at SeeBeyond Medicine. 1 – do not drink more than 2 cups of caffeine per day. 2 – do not consume caffeine past 3pm. Caffeine can stay in your blood for 6-8 hours and affect your ability to get some shut eye. Alcohol before bed can reduce melatonin production and disrupt sleep.
Create a ‘sleep friendly’ bedroom environment Temperature, noise control, external lights can cause poor sleep. Use a noise machine to drown out external noises, use black out shades or cover any lights from devices such as alarm clocks to prevent light from waking you up. Wearing an eye mask can be a game changer for some people, truly blocking out all light which lowers melatonin production. Make sure you are comfortable. Studies suggest 70 degrees is the most comfortable temperature for most people.
Get Supplement Support Sometimes supplements are needed to reset your circadian rhythm or help you feel calm to fall asleep. The following supplements are proven to help you get those very much needed Zzz’s!
SeeBeyond Medicine Sleep Supplement Support:
My Sleep This is a special and proprietary blend that supports healthy sleep and relaxation. Lemon balm has long been used as an essential oil, promoting restful sleep and healthy digestion. Valerian root, passion root, chamomile and hops extracts calm the body while Melatonin, GABA and L-theanine calm the mind. Realize the power of ancient herbs combined with new age compounds like GABA to get your sleep back on track today.
Magnesium Supreme Magnesium is a relaxing mineral that many of us are deficient in. Take 2 capsules before sleep to you calm down for bedtime.
Please consult with a physician before following any of our protocols or schedule a free consult with SeeBeyond Medicine.
In good health, Dayna Arena, RN SeeBeyond™ Medicine
