Sleep Hygiene

Ava Satnick, MD -  - Pediatric Integrative Medicine

Holbrook Health

Ava Satnick, MD

Pediatric Integrative Medicine located in Menlo Park, CA

Sleep is just as necessary as oxygen, food, and water, and if you don’t get the sleep you need, it could have a serious impact on your health. Ava Satnick, MD, at Holbrook Health in Menlo Park, California, provides young women and children the help they need to combat difficulty sleeping. Dr. Satnick can identify the cause of sleep issues and treat sleep disorders like sleep apnea. She also shows patients how to overcome insomnia and feel refreshed after a night’s sleep. To find out more, call Holbrook Health, or book an appointment online today.

Sleep Hygiene Q & A

What is sleep hygiene?

Sleep hygiene is all about getting enough sleep and making sure you sleep well. Sleep is a fundamental need for everyone, just like breathing, eating, and drinking. Most adults need seven to eight hours of sleep every night, and children more.

Getting enough good quality sleep is essential for your physical and mental health, and without it, you’re likely to experience:

Problems thinking clearly
Slowed reaction times
Irritability
Reduced resistance to infections
Headaches
More frequent injuries

Lack of sleep also heightens your risk of obesity and heart disease. Severe sleep deprivation is potentially life-threatening, but fortunately, this isn’t likely to affect most people.

Good sleep hygiene is especially important for developing children and young adults as they move from school or college into work or family life.

What does good sleep hygiene involve?

To enjoy restful, restorative sleep each night, you need to get into good sleep habits. Make sure your bed is comfortable, the room is at the right temperature for you, and that you haven’t got bright lights or noises keeping you awake. Blackout curtains or blinds might help in the summer, especially with young children who often struggle to sleep when it’s light outside. 

Get into the habit of going to bed around the same time every night, and avoid using electronic devices before bedtime. You should also avoid caffeine and other stimulants. Instead, try having a warm bath and a short nightly routine to help you relax before you go to bed. A herb pillow can also encourage relaxation.

Remember to make the environment right for you - everyone’s different, so experiment a little if you’re still struggling. Also, don’t forget that what you do during the day affects how well you sleep. Plenty of physical activity, fresh air, and sunlight all help to activate your natural sleep rhythms.  

What can I do if I’m still having trouble sleeping?

If you’re experiencing sleep problems despite sticking to good sleep hygiene habits, Dr. Satnick can help. After assessing your symptoms and checking your health, she can advise you on suitable ways to get over your sleeping difficulties.

Ideas for therapies that could help you enjoy a better night’s sleep include:

Relaxation techniques
Melatonin supplements
Dietary supplements
Herbal remedies
Meditation
Hypnosis
Acupuncture
Massage
Spinal manipulation

If you’re not making much progress with getting the quality sleep you need, you might have a sleep disorder. Dr. Satnick can assess you for problems like insomnia or sleep apnea, and where necessary, refer you to a sleep clinic.

If you’re having trouble sleeping or want to improve your sleep hygiene, call Holbrook Health today or book an appointment online.