Sleep tips from an insomniac

Sleepy? I’ve been sleepy my whole life. I used to blame my mother who breast-fed me on demand and set me up with some pretty rotten sleep habits from the get-go. But I figure the positive effects of breast-feeding outweigh the sleep struggles. And actually, once I figured out sleep hygiene (and stopped working nights) I’ve been able to get much better rest.

If insomnia is slowing you down, you’re not alone. This condition is much more common than you think — but there are several ways you can get the rest your body needs.

First of all, even if it’s hard at first, cut out the napping! Avoid sugar and caffeine after 4 p.m. and alcohol after 6 p.m. Both will keep your nervous system active when you’re trying to rest, especially alcohol which converts to sugars.

Next, make sure you don’t exercise within two hours of bedtime because exercise naturally releases endorphins and hormones that awaken your entire system.

Take a warm shower or bath before bed and engage in relaxing activities such as reading to help your mind and body begin the rest. You might also consider adding lavender aromatherapy which helps ease the mind.

Make sure you’re not falling asleep with the bedroom television on. Even though your eyes are closed, your brain still processes the lights and noises emitted by the TV, inhibiting your ability to get into a restful sleep.

Try using a white noise machine or bad am radio to tune out extraneous sounds. You may even try a sleep hypnosis app on your smartphone. I especially love the Silva relaxation app. It has a background frequency ticking that your brain naturally associates with rest and sleep.

If you’re open to it, melatonin is a wonderful, natural remedy that is available over the counter. Melatonin is made by your pineal gland and helps to regulate circadian rhythms. Taking it two hours before bedtime can help you get a restful sleep without the morning grogginess of Benadryl.

Also try going to bed and waking up at the same time every day to reset your body’s internal clock.

Finally, if you are overweight, snore and are excessively fatigued during the daytime, you may suffer from obstructive sleep apnea. This is a potentially life-threatening medical condition in which you stop breathing and continually wake up throughout the night. You may not realize that you’re waking up, but your body is never able to get into the deep restful REM sleep where your body makes its repairs and your mind is rejuvenated. Sleep deprivation can be extremely dangerous. If you think you have sleep apnea, please discuss this with you doctor. It may save your life.

As a lifelong insomniac, I understand how lack of sleep can disrupt your life. But with some simple modifications to your everyday habits, your sleep quality — and quality of life — can dramatically improve.

Alexis Hugelmeyer, D.O. is the wife of Michael, mother of Isabella, 5, and Lance, 2, and a family physician whose passion is hands-on manipulation for treatment and healing of any and every type of medical problem. She is administrative director of medical education and internship director at Peconic Bay Medical Center and also a private practitioner in Riverhead. A graduate of Villanova University and New York College of Osteopathic Medicine, she lives in Baiting Hollow.

Look for Dr. Mom every Saturday on Riverheadlocal.com

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