Five Simple Strategies for Deep Sleep.

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Five Simple Strategies for Deep Sleep


Over the years, I have lost some sleep. There has usually been good reasons for this; late night studying, overseas travel, waking up for my newborns. Lately however, I have been experiencing insomnia more often. There I lye, wide awake with my thoughts and pondering why I am not sleeping like I use to. My patients are also coming in  more often with insomnia. I’ve come up with some simple solutions (see below) that I would like to share with you.


Humans spend a third of their life asleep. Sleep is one of the major determinants of our health. In Naturopathic philosophy the determinants of health are food, water, sleep, air and our mental emotional wellbeing. Sleep needs to be a priority for us.


Lack of sleep takes a toll on a physiological level. It effects many biochemical markers in our body, including the stress hormone cortisol and inflammatory markers like C Reactive Protein. Our hormones, regulated in the hypothalamus and pituitary gland depend on sleep to secrete in the body properly. Kids do better in school if they are not sleep deprived and key neurotransmitters that effect our moods work better.  Here are some simple ways you can improve your sleep and your life.


Five things you can do to improve your sleep:


  • Practice good sleep hygiene. This means making your bedroom more sleep-friendly. Your bedroom should be free of electronics and artificial light. Blinds or curtains should block out light from street lamps and neighbors houses. Use earplugs if you live in a noisy area.
  • Avoid caffeine, alcohol and smoking as these interfere with sleep quality and duration.
  • Keep a regular schedule. Go to bed and get up  the around the same time each day. This is true especially on the weekends.
  • Exercise at least 30 minutes a day. Aerobic exercise especially will allow your body to relax and improve your quality of sleep.
  • Do a brain dump before you go to bed. Make a to do list so that you don’t worry about forgetting things for the following day or wake up worrying about them in the middle of the night.


Give these suggestions a try and remember you can always come in for an individualized session. There are many natural remedies for insomnia that work well and without the side effects that medications can sometimes have.


Yours in Health,


Dr. Brenna Hatami ND

1441 York St. Suit 303. Denver CO 80206

303 320-1174



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