3 Ways to Help You Doze Off Quickly and Naturally

Despite our best attempts, we all have those nights where we just can’t fall asleep. We roll around in bed, tossing and turning to find that perfect spot. But the hours keep ticking away, closer and closer to sunrise.

If this sounds like you, you aren’t alone. Insomnia (difficulty falling and remaining asleep) affects many of us. In fact, some studies estimate that almost a third of the population suffers from chronic insomnia!

The occasional bad night of sleep isn’t the end of the world. But if left unchecked, insomnia can begin taking a major toll on your overall health. So, if you need some help getting that quality shut-eye you so deserve, here are three powerful ways to get you to dreamland in no time:

1. Set the Mood

Is your bedroom optimized for the best sleep possible? Some factors to consider are:

  • Support – Are your bed and pillows providing you the right levels of support?
  • Temperature – What temperature is your room? Cool rooms can help you fall asleep quicker and get higher quality Zzzz’s.
  • Noise – What’s the noise level like?
  • Light – Is your bedroom dark or do you get interference from outside lights, your cell phone charger light, etc.?

From your bed to sound and lighting, make sure to find what works best for you. And don’t be afraid to get a little luxurious with it! Consider diffusing lavender oil or playing a white noise playlist to block out unwanted sounds.

Have fun creating that spa-like ambiance until you find what works!

2. Limit Blue Light Exposure

You’ve probably heard this before, but scrolling through Facebook while in bed isn’t going to set you up for the best night’s sleep.

Exposure to blue or white light late into the evening has been proven to disrupt circadian sleep rhythms (the 24-hour cycle that sets our bodies’ internal clock).

So, let’s support your body’s natural wiring and take back control over your bedtime routine. About an hour before bedtime, power down your devices or use blue-light blocking glasses to reduce your exposure so you can unwind and fall asleep faster.

3. Consider a Natural Sleep Supplement

Sometimes that comfy bed or your blue-light blockers aren’t enough. If you need stronger support for your sleep, consider the following supplements:

  • Kava – A natural herb that promotes relaxation and calms the nervous system. It’s often used as a natural alternative to sleep medications.
  • Min-Tran – This mixture of minerals helps ease stress and balances your emotions.
  • Ashwagandha – This power-herb is famous for stress reduction but it also can help with insomnia.
  • Valerian – A root that promotes relaxation and deep sleep.

These are excellent options if you’re looking for a science-backed way to lower your stress and nod off a little easier.

Improve Your Sleep Tonight

We understand that life can get demanding and sleep is often the first thing to take the hit. If you’re looking to reclaim your Zzzz’s, give one of the above options a try.

And if you’re still having trouble, give our office a call. Rest assured – we’re here to help you achieve the sleep of your dreams!

Patient Testimonials

Dr Don Sharnowski is a doctor who is above and beyond all other doctors! Probably his most outstanding quality is that he LISTENS to what his patients say. He is willing to explain things to his patients in terms they can understand. Dr Don treats his patients with wisdom, understanding, gentleness, care, encouragement and he is willing to "go the extra mile" to give his patients the proper treatment they need. He does not treat patients like they were on an assembly line or like he is rushing them out the door. Dr Don has fixed many of the problems I had at my first visit, one of which I had endured for 3 years. Dr Don was able to fix that problem in 2 weeks when others had not. Dr Don has also helped me loose 40 lbs so far. My total recovery is still an ongoing process, but should be a cinch with Dr Don's expert help! Thank you, Dr Don! You are an awesome answer to prayers!

Karen G.

Super Awesome Doctor in Overland Park, Kansas!! He really knows his stuff love his Holistic approach. Wish I lived closer so I could see him on the regular, at least we can chat on the regular! Very informative in all aspects of health! Five years ago this man took our health and turned it around 360 degrees. My son got ear infections very often. Both my boys have respiratory issues. My husband asthma and overweight. Myself aches and pains, specifically on my left side and joints. Well needless to say no more ear infections respiratory not nearly as often my husband is 80lbs less and never uses his inhaler . My sons ear infections...What ear infections...They are no longer! Thanks Dr. Don for all you do and have done!!

Lots of Love from The Stevens

Dr Don Sharnowski is truly an amazing Doctor. He listens to his patients and treats in a very complete way. He is very knowledgeable because he never stops learning. He is a great communicator and will help you learn better ways to be healthy if you will actually do what he teaches.

Cassie N.

Don (Dr Sharnowski) is truly one of a kind. He is warm, inviting and incredibly generous with his time, but also really knowledgeable about the body and everything within. You won't find crystal balls here. You'll find a super nice guy in sneakers who also sells farm fresh eggs at the counter. I went in expecting to get adjusted (and was scared, because I'd never seen a chiro before). Instead, what I experienced was someone who actually sat down and listened to my history, connected the dots between several ailments (instead of jumping to prescribe one drug apiece to treat each one), and explained things that no one had ever taken the time to do. I was there about my back specifically, but we talked about my whole health. Instead of just prescribing an anti inflammatory (which is what my other doc did), he explained why we get inflammation in our bodies, and how to help reduce it with what we eat. I've also been on thyroid medication for over 10 years, and he actually explained what the thyroid is, and what the drug I take is, and what it does. But not in a defensive or overly crunchy way. He just openly explained in a way that I could understand it. I highly recommend Don to anyone with a body who wants to feel better. His approach is approachably holistic. Just common sense, whole body-centered treatment.

Megh K.

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