• Dr. Jay Pennock

Sleep assistance


It's the most important thing that you do everyday!

This is one of the most important things that your body and mind does every day!

We need to support this function to reduce stress, inflammation and reduce the risk of cancer, heart disease, Alzheimer’s and other chronic conditions.

Here at Navigator Medical, I will help you find ways to get the sleep you need so that you can fight inflammation, have a strong immune system, and be bright and healthy!

Remember that sleeping is a process and we need to prepare for it as we would a procedure at work. Take these steps to help you get a good night sleep!

  • Start about 9 or so hours before you need to be awake in the morning

  • An hour before bed, stop what you are doing. Definitely get off the electronic devices as these emit a blue light that is stimulating and interferes with sleep patterns

  • Take Melatonin 3-5mg - there are different formulations that have different effects for different people

  • Take your Vitamin D at night as it can also help you fall asleep

  • Turn off your phone and keep it as far away from the bed as possible

  • Spend a few minutes reflecting on your day and the plans for tomorrow as appropriate. Avoid confrontation with your partner or yourself. It is best to talk about things now that you can “close” with love and peace. Good time for physical contact as well!

  • Perform your evening hygiene ritual

  • Try some relaxing stretching and yoga moves – there are apps and info on the web for this. Pick a 5-10 minute routine that is easy for you and do the same one over and over

  • Sit in a comfortable chair and read for a few minutes if you have time or are not ready for bed

  • Have your bed ready for you, so you can crawl into it and fall asleep

  • If you can’t fall asleep right away, its best to get up and go to back a few steps and go thru the process again. You are training your brain to shut down, just like you train it for anything else

  • If your mind starts to spin, gently remind it to let go – don’t engage with the thoughts – we can talk about meditation techniques if you would like

Remember - Try not to take prescription or OTC meds for sleeping, as it conditions you to not fall asleep without them!

#Stress #Healthy #Sleep

 831-226-2108

304 Lincoln Street,

Santa Cruz, CA

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