What to do when you can’t sleep … 4 steps to overcome insomnia once and for all

What to Do if I Have Insomnia in New York NY Area

The New York Center for Integrative Health has considerable experience in treating insomnia. Many patients across Manhattan and the greater New York City area turn to us for a holistic approach to ending their sleepless nights. In doing so, we foster a better quality of life in the near term and also help to reduce the risk of chronic medical conditions associated with persistent, non-restorative sleep. There is no cookie-cutter approach when asked, “What can I do about my insomnia?” And that’s the beauty of our integrative therapies. When you have insomnia, it could be due to any number of factors or a combination of them. We get to the bottom of what is responsible for your sleepless nights. So, your custom treatment plan may include any one or a combination of the following four interventions that actually work because they account for your one-of-a-kind needs.

No. 1: Nutrition to get some Zzzs

The secret to restful sleep may reside in your gut! Researchers have found that sleep deprivation is associated with changes in one’s gut microbiome, which refers to the balance and composition of microorganisms in your digestive tract. These findings suggest that improving this community of bacteria, fungi, viruses, and more can enhance the quality of your sleep. We carefully evaluate any dietary contributors to your chronic sleep problems. As needed, we may recommend that you limit alcohol, caffeine, and other stimulants that contribute to difficulties falling and staying asleep. Instead, we may recommend foods and beverages that contain sleep-promoting ingredients, such as legumes like chickpeas and lentils, beans, fruit, veggies, and botanical medicine and nutraceuticals to supplement your “sleep-friendly” diet. Altogether, these nutritious options can stimulate healthy gut bacteria and support restorative sleep.

No. 2: Improve your sleep hygiene

“Sleep hygiene” refers to the environment that is supported and the behaviors and habits that you engage in as bedtime nears. Our professionals may ask many questions about when you go to bed each night, your routine as you wind down, and your surroundings when you sleep. All of these elements can either help or harm your ability to get and stay asleep. We can boost these elements of sleep hygiene by resolving any potential irritants, sources of inflammation, and other barriers to a healthy circadian rhythm. For instance, it may be recommended to undergo “sleep hygiene training” based on cognitive behavioral therapy principles. We may also suggest addressing noises, pollen, dander, and blue light (from screened devices) to promote a positive and relaxing bedtime routine.

No. 3: Mind your emotions

The Sleep Foundation reports that nearly half of people with below-average sleep quality rate their mental health as poor. This is no surprise, as racing thoughts from the day’s anxiety or past experiences that have gone unresolved can crowd out any chance at a calm, relaxing night. Furthermore, research has linked chronic sleeplessness to the development of emotional and psychological conditions, which can further disrupt sleep. We regularly encourage using mind-body techniques such as hypnotherapy, biofeedback, and breathing techniques. Here again, botanicals can be helpful to ease the effects of persistent stress, anxiety, and depression naturally. Lastly, acupuncture is a powerful tool that has had a positive impact on many of our insomniac patients, all without the risks of side effects associated with OTC and prescription medications for sleep.

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No. 4: Keep your hormones in check

A comprehensive evaluation at the New York Center for Integrative Health must include an assessment for hormonal imbalances. Cortisol is just one of many hormones that can have an outsized, negative effect on your sleep quality. This “stress hormone” may be present at high levels when you sleep. So, your body is always under stress – even when it should be drifting off to sleep. Some supplements and nutraceuticals can assist in managing cortisol levels and addressing hormone-related imbalances that affect sleep when necessary. Keep in mind that hormonal imbalances and other sources of insomnia may be rooted in medical conditions, such as hypothyroidism, that require interdisciplinary treatment, too. Whatever the case may be, know that you are in good hands with our broad-based approach to tailoring treatment to your needs. So, you can finally put the days of tossing and turning behind you.

Take the first step toward better sleep – schedule your appointment today!

If you’re interested in learning more about insomnia treatment, we invite you to schedule an appointment at one of our two locations. To contact our office in Manhattan, NY, please call (917) 477-3538. To reach our office in Stamford, CT, please call (866) 320-6402 .

New York Center for Integrative Health is a multi-disciplinary team of providers that work collaboratively to assist you on your healthcare journey. Taking a truly holistic approach that honors your unique needs, the team will work with you to get you sustainably well.

Dr. Robert Kachko, Founder and Director of the NY Center for Integrative Health, is a pioneer in Naturopathic and Integrative Medicine and has developed an extensive bio-psychosocial methodology for people living with chronic diseases. As Immediate Past President of the American Association of Naturopathic Physicians, Dr. Kachko advocates for healthcare reform to allow everyone accesses to the kind of care our clinic provides.