How to get quality sleep

How to get quality sleep

Scientific research continues to uncover findings that confirm the importance of sleep to health. Adequate, quality sleep is no longer considered a luxury, but essential to the brain, immune system and more. Over time, sleep may become difficult and/or fragmented. Our sleep-related protocols discuss safe and natural options for quality sleep, sleep-disrupting conditions and more.

Sleep Science & Research

A healthy diet, regular exercise, healthy lifestyle and nighttime routine all contribute to your sleep health.

Frequently Asked Sleep Questions

How does insomnia affect your mental health?

Insomnia can have profound consequences for psychological well-being. For example, lack of sleep can cause depression, anxiety and negative mood. Similarly, insomnia is more common among people seeking treatment for psychiatric disorders, such as depression, ADHD and bipolar disorder, than among the general population. Lack of sleep can impair cognitive performance in general and can causes subtle changes in the amygdala that contribute to irritability and reduced emotional control.

How can you improve your sleeping patterns?

Go to bed at the same time regularly. Avoid blue light exposure within an hour or so before bed. Using blue-light-filtering glasses can help with this. Make sure your room is cool. Limit alcohol consumption. While alcohol may seemingly make it easier to fall asleep, it’s known to impair sleep quality and is associated with sleep problems with chronic use. Don’t eat too much too close to bedtime. Make sure your room is dark. Consistently get up at the same time every day. If you or your partner notices you are a heavy snorer, undergo a sleep study to see if you have sleep apnea.

What are the top therapies for sleep disorders?

Cognitive-behavioral therapy (CBT) has been shown to be effective for chronic insomnia in several settings. Unfortunately, access to CBT may be a limiting factor due to access to qualified therapists or inadequate insurance coverage. Check with your insurance company to see if they can help you seek CBT for insomnia. If short-term, transient insomnia is creating problems, short- or intermediate-acting benzodiazepine receptor agonists may be prescribed by a doctor for two to four weeks. If pharmacologic therapy with benzodiazepine receptor agonists is working well, long-term therapy may be acceptable under a physician’s guidance and with frequent monitoring. Long-term use of non-benzodiazepine hypnotics is generally not recommended, as these medications may be associated with increased risk of adverse sleep-related behavior.

Sleep News

Woman suffering from insomnia at night in her bedroom


Most people should target getting seven to nine hours of sleep per night. It’s estimated however that a third of American adults don’t get the recommended amount of sleep.

Read protocol
Woman wearing an oxygen mask to help symptoms of sleep apnea

Sleep Apnea

In this protocol, learn about the different kinds of sleep apnea and why it’s important to properly diagnose and treat. Also, learn what you can do to improve it.

Read protocol
Woman sleeping on a chaise lounger

6 Reasons Why You Need More Sleep

Getting enough sleep? If your answer is, "Dream on!" then you're not alone. But if you don't snooze, your mood, immune health, diet and brain function may lose.

Man sleeping after taking melatonin for insomnia

Beta-Blockers Cause Insomnia

Beta-blockers to reduce blood pressure can lead to chronic sleep disturbances by blocking melatonin production. Melatonin may correct this common problem that is often overlooked by physicians.

Read article
Man going into bathroom at night due to LUTS

Reduce Nighttime Urinary Frequency in Men

Multiple trips to the bathroom at night increase risk of falls and decrease quality sleep. In a recent human study, 64% of men using a nutrient combination experienced a reduction in nighttime overactive bladder.

Read article
Woman sleeping with help from immediate and extended melatonin

Benefits of Immediate-and Extended-Release Melatonin

Micronized melatonin provides immediate- and extended-release to help one fall asleep—and stay asleep.

Read article