How to Get Better Sleep Tonight

Available for Interviews: Dr. Alice Fong

Alice Fong, ND, is an integrative naturopathic doctor specializing in stress, integrative medicine, diet & weight loss, and is a business growth consultant for holistic healthcare providers.

What Dr. Alice Fong can say in an interview on Sleep:

Sleep is vital for our health and wellbeing. It allows us to rest and recharge for the next day, so getting inadequate or poor-quality sleep over time can lead to many possible negative health impacts such as weight gain, lowered immune function, and mood disorders.

Here are some suggestions on getting a good night of sleep:

1. 1. Develop a mindfulness or meditation practice.  Mindfulness is basically brain training to help you calm down your busy brain and redirect your attention back to the present moment.  Many of my patients who struggle with sleep tell me that their mind is always racing, so a good way to cope with the plethora of thoughts is with mindfulness.
   2. Recognize and address limiting beliefs and anxieties. Sometimes when we struggle with sleep for a few nights or even for a long time, we start to develop the limiting belief of “I’m a bad sleeper.” Or we start to get anxious about whether or not we’ll sleep well that night. Both ultimately tend to be self-fulfilling prophecies. When you’re stressing and worrying about how you’ll sleep, that ultimately can make it harder to sleep. 
   3. Build healthy habits and routines. Developing good sleep hygiene is building a healthy habit. Having and building other healthy habits and routines such as eating clean and exercise can promote better sleep. Having a bedtime routine will also train your body and mind to prepare for rest at a specific time.  Create a nighttime ritual that allows you to unwind. It could be sleep music, turning on an essential oil diffuser, taking a hot shower, or doing a breathing exercise.
   4. Seek Professional Help. Sleep problems can be caused by a lot of factors so it would be a good idea to look for the cause and take it from there. If you experience frequent insomnia, it would be best to seek advice from a healthcare professional such as a naturopathic doctor. They can help figure out any underlying issues and treat them accordingly. It also would be beneficial to have additional support if needed, such as a therapist or counselor to address any anxiety, or a sleep or mindfulness coach to help you address your mindset and help you develop a mindfulness practice.