Somnia Sleep Protocol
Brain Health Restoration is a sleep disorder clinic that has developed a comprehensive sleep protocol combining good sleep habits and gentle non-invasive electromagnetic brain wave stimulation. By making simple changes in your lifestyle, setting your circadian rhythm, and practicing healthy sleep patterns, you can gain back control of your overall health and wellness. We are currently offering our sleep disorder treatment at our Somnia Clinics in Nevada and Palm Springs, California.
What are the Risks of Insufficient Sleep?
Studies show that the shorter you sleep, the shorter your life. Not getting an adequate amount of sleep can lead to various health risks and vulnerabilities that can affect your mental and physical wellness. Sleep affects much more than many may assume. Several risks associated with insufficient sleep include:
Adults aged 45 years or older who get less than 6 hours of sleep a night are 200% more likely to have a heart attack or stroke than those who are getting the recommended 7-8 hours. Also, those who don’t get enough sleep are at a higher risk of developing cardiovascular disease, regardless of weight, age, or personal habits such as smoking and exercise. Some may also experience symptoms such as high blood pressure and inflammation.
Dr. Matthew Walker, a notable sleep researcher, noted that there are powerful links between sleep loss and Alzheimer’s disease, cancer, diabetes, obesity, and poor mental health. And a person who gets less than the recommended 7-8 hours of sleep a night may experience mood changes, memory loss, and trouble thinking and concentrating. This can lead to problems at work, school, and even in your personal life.
It’s been shown that less than 6 hours of sleep a night is associated with decreased time to physical exhaustion, reduced aerobic output, poor balance, reduced peak and sustained muscle strength, impaired metabolic capabilities, and increased injury risk. Sleep is necessary for giving you adequate energy and focus which are vital for optimal athletic performance.
Some of the other risks associated with insufficient sleep include low sex drive, weight gain, and a weakened immune system. It’s also important to note that sleep deprivation can cause a loss of productivity and affect your body’s overall ability to function at an optimal level.
What to Do if You Struggle with Falling and Staying Asleep
Proper restorative sleep is critical for brain function. The sleep-wake cycle, or circadian rhythm, is a 24-hour internal clock that runs in the background of your brain and cycles between sleepiness and alertness at regular intervals. For MeRT sleep treatment to work, you need an adequate amount of sleep.
So what exactly is a good night’s sleep? Well, good sleep is characterized by our own subjective satisfaction with your sleep, appropriate timing of sleep, the duration of your sleep, and sustained alertness during waking hours. We have listed a few tips for getting those eight hours of shut-eye.
Establish a Wake-Up Time and Get Your Morning Light
The first step in getting a good night’s sleep is setting a regular wake-up time in the mornings. You should receive at least 45 to 60 minutes of exposure to morning light between the hours of 7:00 am and 11:00 am without a barrier of window glass or sunglasses. If you can’t get morning light, there are light systems that provide the proper lighting. Contact us for more information.
During this time, a specific wavelength (450-500 nm) of sunlight is emitted as the sun reflects off of the atmosphere. Receiving this light through the eyes starts a complex biological process, culminating roughly 12 hours later with the release of melatonin, which leads to drowsiness and sleep.
Cut Back on Naps
Try to avoid napping in the late afternoon and evening hours, if possible. Taking naps later in the day can lead to a restless night. You should also monitor the amount of time you spend napping. Taking a nap for longer than 30 – 45 minutes can cause a disruption in your ability to fall and stay asleep.
Set a Bedtime Routine
Just as you did for the morning, you can also set a bedtime routine. Start to wind down and limit the use of electronic devices. If you can, go to sleep around 9:00 pm to ensure that you are asleep between the hours of 10:00 pm and 2:00 am. Research has shown that the rest provided to the brain during this time frame proves to be one of the most important elements in allowing treatment to be effective and for continued optimal brain health.
Visit a Sleep Disorder Treatment Clinic
If you or a loved one are dealing with a sleep disorder or are having trouble getting a good night’s rest, visit one of our Somnia Clinics for a sleep health evaluation. We can help you manage your sleep and give you the tools and resources you need to experience a better quality of life.