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We started our series on sleep with a post in March.  In that post, we talked about circadian rhythms, Daylight Savings Time and melatonin. Today, we’ll look at sleep disturbances and some practical solutions. 

The stressors of the pandemic: job losses, disrupted schedules and closed schools, have kept record numbers of Americans up at night or unable to wake up in the morning. As many as 2 in 3 Americans reported getting either too much or too little sleep in a survey from the American Psychological Association conducted in the pandemic’s second year.   

Although some parts of life are now returning to normal, the sleep disturbances of the past two years may be stubbornly hanging on.  Many people continue having more trouble falling asleep or staying asleep or have seen unusual shifts in their sleep schedules. 

A good night’s rest is critical for a strong immune system, as well as for overall health.  Insufficient sleep over time is associated with a greater risk of diabetes, high blood pressure, cancer, and heart disease, according to the CDC.  It can lead to memory and cognitive issues and mood disorders such as depression and anxiety, as well. 

So, how do we improve our sleep?  Here’s some practical advice from the Mayo Clinic. 

  • Stick to a sleep schedule. Have a regular bedtime.  Plan to spend 7-8 hours in bed each night. 
  • Pay attention to what you eat and drink.  Limit consumption of alcohol and caffeine in the evening.  Avoid going to bed on a full stomach. 
  • Create a restful environment.  Turn off electronics.  Avoid watching the news before bedtime. Your sleep space should be cool and dark. 
  • Limit daytime naps to no more than one hour and don’t nap late in the day. 
  • Include physical activity in your daily routine.  Moderate exercise can help with sleep. 
  • Manage nighttime worries by preparing task lists / organizing tomorrow’s work flow. 

Consumer Reports had an excellent post in January, 2022, addressing the seven most common sleep problems and some possible solutions.  Check it out. How to Get the Sleep You Really Need 

Here’s to getting the rest we need and deserve! 


At Satori Integrative Medicine Clinic, in addition to ketamine infusions, we utilize conventional and alternative modalities to help our patients be the best they can be, given what they have and where they’re starting. We also offer advanced nutrient therapy, treatment for complex pain, integrative medicine, and medical acupuncture.  Dr. Stoner believes there are many paths to health. Her approach to patient care is to work with the patient to choose the science-based tools from a full range of medical traditions and alternative/complementary modalities that optimize their individual mental and physical health.

If you or someone close to you would benefit from our services, please contact us today to schedule an appointment and/or learn how we can help you awaken to a new life.  We will work with you and your other health and wellness providers to truly integrate your care.

We specialize in treatment for those suffering from major depression, the depressed phase of bipolar disorder (bipolar depression), postpartum depression, anxiety, post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD), pain syndromes such as fibromyalgia and complex regional pain syndrome (CRPS), also known as reflex sympathetic dystrophy (RSD), and addiction.