Little Rock Bioidentical Hormones Expert Explains How to Get a Good Night's Sleep

March, 2011 - A good night's sleep can be hard to come by for many people. Sometimes, you just can't fall asleep, and others, you keep waking up throughout the night. You're left feeling tired and drained, and getting through your day can be a challenge. Medical Director of BodyLogicMD of Little Rock, Dr. Constance Crisp has seen these issues in many of her patients, and has several tips on how to get the sleep you need - without resorting to medications.

"It's important to realize that sleep deprivation is cumulative," Crisp says. "It builds up over time. If you lose one hour of sleep every day for a week, then at the end of the week, it's like you've been up all night." According to Dr. Crisp, "Over time, that can really add up, leaving you feeling constantly exhausted."

So what can you do to kick your insomnia to the curb and catch up on the Z's you've been missing? Here are some of Dr. Crisp's suggestions:

Establish a routine. Go to bed at the same time every night, and get up at the same time every morning. And avoid those daytime naps!

Exercise. Exercise every day, but not right before bed. In general, Dr. Crisp recommends about a 5 hour wait between exercise and bedtime.

Watch what you eat. If you're hungry, you can have a light snack, but don't eat anything heavy before bed. "A little bit of yogurt with cottage cheese and a few berries make an excellent light bedtime snack," says Crisp.

Improve your environment. Try to maintain a dark, quiet, relaxing sleep environment, with a temperature that is comfortable to you. Relax before bed. "If you're stressed out at bedtime, high cortisol levels will make it difficult to engage in deep sleep," Crisp explains. So, try to relax before you go to bed, and don't take your problems to bed with you.

If changes in your sleep habits don't help, an underlying medical condition may be to blame for your sleep troubles. "Don't be afraid to seek medical help if you need it," Dr. Crisp stresses. "If you think a medical issue is making it hard for you to sleep at night, it's important that you speak with a doctor."