Having trouble falling asleep or staying asleep? We need regular, deep sleep in order to get healthy and stay healthy. Learn how to treat insomnia naturally with these simple tips (and no unwanted side effects!).

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Stop Drinking Caffeine After 2:00 P.M.

Give your body time to recover from your morning caffeine intake. The half-life of caffeine is 4-6 hours, so if you consumed 50 mg of caffeine at 2:00, your body is still experiencing the impact of 25 mg of caffeine at 8:00 p.m.

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Replace Evening Alcoholic Beverages With Something Sleep-Inducing

Alcohol makes you feel sleepy and may even help you fall asleep, but it will interrupt your circadian rhythms later in the night, causing you to wake up. Instead of a glass of wine or a beer at night, drink one of the following:

• A cup of unsweetened tart cherry juice, which contains melatonin
• A cup of chamomile or Valerian root tea, known to aid sleep
• A cup of warm milk with a bit of turmeric, also known to help you fall asleep and stay asleep

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Take a Melatonin Supplement

Your body naturally produces melatonin, a hormone made by your pineal gland that helps control your sleep and wake cycles. Natural melatonin levels slowly drop with age. Some older adults make very small amounts of it or none at all. Take a melatonin supplement an hour before bed to encourage both falling asleep and staying asleep.

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Resolve Body Aches and Pains that May Interfere with Sleep

If you find yourself tossing and turning, your body may be struggling to relax because you can’t get comfortable. Talk to a chiropractor about adjustments to ensure your spine is aligned and your muscles are getting the rest they need.

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Exercise in the Morning and Power Down at Night

Evening exercise can make it difficult to fall asleep, but exercise in the first half of the day will naturally contribute to a healthy waking-and-sleeping cycle. Exercise releases stress, too, so it will help you relax when it’s time to sleep.

Indulge in a bath, gentle stretching, reading, or another calming activity in the 30 minutes before you turn out the lights. This will help your body and brain receive the message that it’s time to sleep.

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Seek Out a Good Acupuncturist

Acupuncture stimulates the flow of energy, or chi, in your body. A good acupuncturist will know how to rebalance your chi such that you will be more relaxed and capable of falling and staying asleep.

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Looking for a Natural Doctor in the Lake Norman Area?

Get to know Dr. Doyle, Huntersville chiropractor and acupuncturist skilled in treating insomnia naturally. Dr. Doyle will help you develop a daily routine that vastly improves your quality and quantity of sleep. He will also consider other health factors that may be affecting your ability to fall asleep and stay asleep. Give us a call or stop by; we look forward to working with you!