It’s impossible to overstate how critical sleep is to our wellbeing across every metric. Quality sleep:

• Restores dopamine and serotonin, boosting mood and motivation
• Improves coordination, reaction time, and physical endurance
• Clears metabolic waste from the brain, supporting long-term cognitive health
• Releases growth hormone for tissue repair and physical recovery
• Balances hormones that regulate mood, appetite, and libido
• Strengthens the immune system and reduces inflammation
• Helps regulate pain perception via increased activity in the brain’s pain modulation centers

And the list goes on.

Therefore, no matter the issue, I want to check on and support sleep for my patients.

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So how do we do that?

Improving sleep starts with what’s often called sleep hygiene—the practical habits and environmental cues that tell your body it’s time to rest. While every person’s situation is different, there are key strategies that benefit almost everyone:

• Regulate Light Exposure: Morning sunlight helps set your circadian rhythm; bright, especially blue light at night confuses it. Dim the lights in the evening and ideally limit screen time an hour before bed (blue-light blocking apps can help, but reduced exposure is best).
• Develop a Wind-Down Ritual: Whether it’s reading, meditation, light stretching, or a warm bath, having a consistent pre-sleep routine cues your nervous system to relax. Ideally start this ritual at the same time every day.
• Improve Your Sleep Environment: Cool, dark, and quiet is the gold standard. Blackout curtains, white noise machines, and keeping the room around 65-68°F can make a big difference.

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I’ve struggled with insomnia myself for many years, and alongside the general strategies above, I want to share a few specific corrective measures that have personally helped:

• Magnesium Support: Magnesium helps relax muscles by competing with calcium at muscle receptor sites, easing physical tension and reducing issues like restless leg syndrome. Epsom salt baths (aka magnesium baths) can offer similar calming effects through the skin.
• Change Your Sleep Environment: Sometimes the usual bed becomes unconsciously associated with anxiety or the pressure to fall asleep. In these cases, even a less “ideal” environment can work better simply because it feels low-pressure.
• Try a Firmer Surface: While it sounds counterintuitive, sleeping on a firmer surface can help some people relax more deeply. The additional support reduces the body’s need for subtle muscle engagement, allowing for a greater sense of physical ease.
• Caffeine Abstinence: While most people find that stopping caffeine at least 12 hours before bed is enough to prevent it from affecting sleep, I noticed that cutting out even my morning coffee led to noticeable improvements.

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Often, the moment you mention insomnia, someone will ask, “Have you tried melatonin?”

Personally, I don’t recommend it. While melatonin can be helpful in very specific, short-term scenarios (like adjusting to jet lag), regular use may reduce your body’s natural melatonin production over time. Many people also report side effects like vivid or unsettling dreams.

In my professional opinion, melatonin belongs in the same category as other pharmaceutical sleep aids: potentially useful in acute cases, but not ideal for long-term use. These substances can create dependency, and even if they “help you fall asleep,” the quality of that sleep is often compromised—which is why people still feel groggy or unrefreshed after using them.

As always, if anyone reading would like to talk about improving your sleep quality, I’m happy to help. Just text me to get started: 919-809-9355.