Insomnia Therapists Havre De Grace MD

Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. Are you one of these people? Read on to find the solutions for insomnia.

Upper Chesapeake Sleep Disorders Center Harford Memorial Hospital
(443) 643-3744
501 S. Union Avenue
Havre De Grace, MD
Ages Seen
16 yrs +

Benjamin Lee
(443) 484-2828
2012 S. Tollgate Road, Suite 102
Bel Air, MD
Business
Chespeake Pain Center
Specialties
Pain Management
Insurance
Insurance Plans Accepted: Aetna, Blue Cross Blue Shield, Carefirst, Amerigroup, Cigna, Liberty Mutual, Bravo, Priority Partners, Medicare, Medical Assistance, Medicaid, Johns Hopkins, Tricare, Coventry, Workers Comp
Medicare Accepted: Yes
Workmens Comp Accepted: Yes
Accepts Uninsured Patients: Yes

Doctor Information
Primary Hospital: Upper Chesapeake Hospital

Additional Information
Languages Spoken: English

Data Provided by:
Healthbridge Chiropractic and Rehabilitation
(410) 638-2424
516 Baltimore Pike
Bel Air, MD

Data Provided by:
Gunther Dietrich Hirsch, MD
(410) 939-2880
Havre de Grace, MD
Specialties
General Practice, Emergency Medicine
Gender
Male
Education
Medical School: Centre Med Univ, Fac De Med, Geneve, Switzerland (Univ De Geneve)
Graduation Year: 1953

Data Provided by:
George L Henry
(410) 939-5358
601 S Union Ave
Havre De Grace, MD
Specialty
Internal Medicine

Data Provided by:
Susquehanna Spine & Rehab
(443) 512-0025
2105 Laurel Bush Rd Suite # 103
Bel Air, MD

Data Provided by:
Maryland Spine Institute & Physical Therapy
(410) 877-8077
730 Baltimore Pike
Bel Air, MD

Data Provided by:
Chase Eye Care
(410) 676-1010
1812 Pulaski Hwy
Edgewood, MD

Data Provided by:
Louis Nmi Silverstein
(410) 939-5843
805 S Union Ave
Havre De Grace, MD
Specialty
General Practice, Family Practice

Data Provided by:
Jean Tsarng Lee
(410) 939-2840
669 Revolution St
Havre De Grace, MD
Specialty
Internal Medicine, Hematology

Data Provided by:
Data Provided by:

Help for Insomnia

Provided by: 

Q I’ve been having bouts of insomnia lately. I have racing thoughts and find it hard to “shut down.” And sometimes after I do finally fall asleep, I wake up at around 3 a.m. for no apparent reason. What can I do to sleep soundly?

A Restful sleep provides the foundation for your mental and physical well- being. Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. All the cells in your body need their rest to function at their best.

After a day of stimulating activity, your body needs deep sleep. Aim for 6 to 8 hours of nightly sound slumber without the need for any medication. Going to bed around 10 p.m. is ideal since it allows the body’s rhythms to slow down naturally, gives a deeper, more relaxing sleep and provides time for the body to generate new tissue. To promote restful sleep, try the following routine:

• Eat a relatively light dinner, no later than 7 p.m. so you don’t go to bed on a full stomach.
• Minimize activities that are exciting, aggravating or mentally intensive after 8:30 p.m.
• Aim to be in bed, with the lights out, between 9:30 p.m. and 10:30 p.m. If you’re not used to getting to bed this early, move your bedtime up by half an hour every week, until you are in bed by 10:30 p.m.
• About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oil such as lavender, sandalwood or vanilla.
• While soaking, have the lights low or burn a candle, and listen to soothing music.
• After your bath, drink something warm. It can be a cup of warm milk with nutmeg and honey, or some chamomile or valerian root tea.
• Journal before bed, even for a few minutes, especially if your mind is very active, “downloading” some of your thoughts and concerns so you don’t need to ruminate about them when you shut your eyes.
• Read inspirational literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.
• Once you’re in bed, close your eyes and simply “feel your body.” By feeling your body, I mean bring your attention into your body and wherever you notice tension; consciously relax that area.
• Notice your slow easy breathing, until you fall asleep. It’s helpful to remember that if you’re lying still in bed, quietly observing your breath, your metabolic activity is nearly as low as if you were in deep sleep. Therefore, don’t worry if you don’t immediately fall asleep; by not worrying, you’ll more quickly drift off into a deep slumber.

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