Wellness Wednesdays with Dr. Maloof: Can’t Sleep?

Dr. Maloof’s inside tips & tricks for better quality sleep.

Sleep, especially quality sleep can be as elusive as seeing Bigfoot in the Maine woods. Now more than ever we all need quality sleep to help support us through day-to-day challenges life throws at us. Getting enough sleep should be a priority for everyone. The average person needs 7-9 hours of sleep per night and many people are not getting enough.

There are many options to support sleep. No two people are the same, so what works for one person may not work for another. Exploring different ones can help you find what works best for you.

Dr. Maloof’s Inside Tips & Tricks for Sleep

• Bedtime Routine: Having a bedtime routine helps prepare your mind and body for sleep. Over time that routine will signal to the brain that its time for bed. Dr. Maloof says “this can be a simple routine. Making it complicated may prevent you from sticking to the routine.” Some bedtime routines can include: a warm bath with lavender oil, reading a soothing book, drinking a calming cup of tea, gentle stretching, low light in your home for 2 hours before bedtime or 5-10 minutes of meditation.
• Same Wake-up Time: When you have the same wake-up time every day it supports your body in regulating your sleep-wake cycle. “Waking up at the same time every day can help you fall asleep more easily at night and improve the quality of sleep you get over time.” says Dr. Maloof.
• Limit Screen-time: Stopping screen time (TV, computer, phone etc.) 2 hours before bed has been shown to help with the body’s normal production of melatonin, the sleep hormone (see below for more about this). Reducing screen-time will help you fall asleep more easily and stay asleep through the night.
• Magnesium (Mg): This mineral plays an important role in hundreds of biochemical pathways in the body. (Don’t worry Dr. Maloof is going to teach biochem!). Magnesium is the most common mineral deficiency in the United States and is an important mineral to support sleep. Dr. Maloof often recommends magnesium supplementation before bedtime to support restful sleep.
• Melatonin: Melatonin is the fall asleep hormone. Supplementation can be beneficial for many people suffering from sleep disorders. This hormone tells your brain it’s time to fall asleep. Taking melatonin before bedtime can support restful sleep. Melatonin supplements can make some people feel groggy in the mornings. Dr. Maloof says “Light is the antidote! The brain needs the signal from light to breakdown the melatonin hormone and stimulate the production of cortisol, the wake-up hormone.”

**Note: Please consult a healthcare provider for personalized advice regarding any medical condition and before starting a new treatment, taking any medication, over-the-counter drug, supplement or herbs. This article is not a substitute for medical advice and is intended for educational purposes only.

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About Dr. Alison R Maloof, ND
Dr. Maloof is a Naturopathic Doctor practicing at Atlas Naturopathic Health Center, a family healthcare practice in Rockport.  Dr. Maloof believes in treating her patients with a holistic approach, mapping a unique treatment plan based on your needs. She utilizes both modern and traditional therapies. Some of her featured services include: personalized nutrition, botanical medicine, hydrotherapy, homeopathy and professional-grade supplements. Dr. Maloof treats many conditions including: immune support, tick-borne diseases, autoimmune disorders, GI disorders, anxiety/depression, chronic conditions, men & women’s health, and more.

Dr. Maloof is accepting new patients at Atlas Naturopathic Health Center. She offers complimentary 15-minute phone consults to see if naturopathic medicine is the right fit for your needs. Call or email us today to schedule.

For more information please visit https://www.atlasnaturopathic.com or call 207-466-9079.