So many patients report difficulty sleeping.
Sleep
• NO “blue light” 2hrs before bed
• Use blue blocking glasses
• Expose eyes (without glasses) to morning sunlight for
10min, AND evening sunlight for 10min for x1 week.
• Create sleep schedule for a minimum of 7.5-8hrs of
sleep
• Bedtime and Wake up time should be consistent
Sleep consistency is important. You should go to sleep at the same time every night.
DAILY
• Cool, dark room
• White noise machine
• Sleep mask
• Fan
• Melatonin:
• Use sparingly to reset rhythm.
• 0.3mg-5mg for no more than 1 week
• Then PRN
Supplements:
• Valerian Root Extract:
500mg-2,000mg
• Magnesium Glycinate:
400mg
•Glycine: 3g-9g
• Lemon Balm: 500mg
1,000mg
• Ashwagandha: 300mg
600mg
Take supplements 30-60 minutes prior to bedtime.