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#LIST OF NATURAL INSOMNIA CURES SOFTWARE#

Ellen believes mental health is fundamental to primary care and treats a range of health issues, from panic disorders to bipolar illness and ADHD to fibromyalgia.Īfter graduating from Yale University, Ellen earned her MD at Columbia University and stayed on to complete an internship at Columbia University Medical Center. She incorporates a variety of modalities into her psychiatry practice, including acupuncture, yoga philosophy, breathing, and relaxation techniques in conjunction with conventional treatments such as cognitive-behavioral therapy, psychotherapy, and psycho-pharmacology. Don’t give in to the urge to nap during the day it can disturb the normal sleep/wakefulness pattern.Īs a psychiatrist with an integrative focus, Ellen believes mental well-being is powerfully influenced by sleep, exercise, thought patterns, relationships, nutrition, spirituality and creative outlets.Don’t use your phone, laptop, or other mobile device in bed.These activities stimulate the brain and make it harder to fall alseep. Don’t watch TV, use the computer or spend long periods on a mobile device before bed.Don’t eat a large, heavy meal close to bedtime.Don’t take other stimulants close to bedtime, including chocolate, nicotine and certain medications.While alcohol is known to speed the onset of sleep, it also disrupts sleep–especially causing arousal during the second half of the night, when the body should be entering deep sleep. Don’t have that second glass of wine with dinner.This includes coffee, tea, iced tea, energy drinks and soda.

Better yet: Put the computer away an hour before bedtime! These nifty programs help you avoid the stimulation of bright light if you’re using your computer late at night. Two popular programs are f.lux and Dimmer.

#LIST OF NATURAL INSOMNIA CURES SOFTWARE#

Download free screen-dimming software for your computer.

If you’re unable to fall asleep after about 20 minutes, leave bed and do something relaxing (like reading) return to bed later.

Keep a “worry journal.” If something’s on your mind as you’re trying to fall asleep, write it down on a pad of paper so you can revisit it the next day.

Turn off the alert for texts and emails on your phone.

Turn your clock around so you can’t see the time.

Go to bed when sleepy, and get out of bed if you’re tossing and turning.

Associate your bed with sleep and sex only.

If necessary, use earplugs and an eyemask. Your bed should be comfortable, and your room shouldn’t be too hot, too cold, or too bright.

Make sure your sleep environment is pleasant and relaxing.

Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.

Establish a regular, relaxing bedtime routine.

You can even try using a light box first thing in the morning during dark winter days to help your brain wake up and regulate your body’s rhythms. Open your blinds first thing in the morning and get outside during the day.

Get plenty of natural light exposure during the day.

More relaxing exercise, like these yoga poses to help you sleep, can be done before bed. Restrict vigorous exercise to the morning or afternoon.

Exercise at least 30 minutes per day most days of the week.

Stick to a regular sleep schedule (same bedtime and wake-up time), seven days a week.