ENDOSCOPIC

1. Remove stimulants from your diet

Do you drink coffee or caffeinated tea? Do you eat chocolate late in the evening or smoke? Any stimulants that your body takes in during the day can interrupt your body’s ability to relax at night and give you a restful sleep.

2. Create a routine

Try to get to bed and wake up at the same time everyday. Engaging in a common bedtime routine every night such as taking warm bath, drinking chamomile tea and meditating before you get into bed conditions your body to know when to wind down and prepare for sleep.  

3. Sleep in complete darkness

Our body’s sleep hormone melatonin is stimulated with darkness. Make sure there are no nightlights, open blinds, or digital clocks creating light in your bedroom. Avoid the use of computers, televisions and cellphones before going to bed as the bright light and visual stimulus can interrupt the body’s production of melatonin.

4. Manage your stress

Deep breathing exercises, yoga, physical exercise, meditation and prayer are healthy ways you can cope with stress. If our stress hormones are high this can cause recurrent interruptions in our sleep.

5. Eat regularly

Eating regular meals throughout the day and focusing on foods that are high in protein and fiber and low in sugar makes sure our blood sugar remains stable. Interruptions in sleep can often be due to an imbalance of blood sugar that occurred during the day.