Insomnia Doctor Hesperia CA

you have difficulty falling asleep at night and waking up in the morning, try dawn/dusk simulation, a form of sleep therapy that resets your body clock. Your body uses natural signals, including sunlight and darkness, to trigger hormones that make you active in the morning and sleepy at night.

High Desert Sleep Disorder Center
(760) 242-1886
16017 Tuscola Road
Apple Valley, CA
Ages Seen
> 3 years

Alan Saven, MD
(858) 554-8638
10666 N Torrey Pines Rd
La Jolla, CA
Business
Scripps Clinic Torrey Pines
Specialties
Oncology

Data Provided by:
Eric Rodney Hansen
(760) 947-0727
15888 Main St
Hesperia, CA
Specialty
Family Practice

Data Provided by:
Anunciacion Lao Ando
(760) 948-6606
17095 Main St
Hesperia, CA
Specialty
General Practice

Data Provided by:
Michael Carl Vizcarra
(760) 948-1454
11919 Hesperia Rd
Hesperia, CA
Specialty
General Practice, Family Practice

Data Provided by:
Apple Valley Animal Hospital
(760) 242-5400
18107 Highway 18
Apple Valley, CA

Data Provided by:
John Smoot
(858) 587-9850
9850 Genesee Avenue
La Jolla, CA
Specialties
Cosmetic Surgery
Insurance
Medicare Accepted: No
Workmens Comp Accepted: No
Accepts Uninsured Patients: No
Emergency Care: No


Data Provided by:
Mino Pham
(760) 948-6606
17095 Main St
Hesperia, CA
Specialty
Family Practice

Data Provided by:
David Gutierrez
(760) 948-6606
17095 Main St
Hesperia, CA
Specialty
Family Practice

Data Provided by:
Arvind Kumar Salwan
(760) 947-8231
17450 Main St
Hesperia, CA
Specialty
Internal Medicine

Data Provided by:
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Say Good Night to Insomnia

Provided by: 

By Nina Zolotow

You’ve tried it all—chamomile tea, hot baths, aromatherapy, melatonin—and nothing works. Your insomnia obviously calls for something a little stronger than a glass of warm milk. In fact, you need something that packs a bit more punch, but you don’t want to resort to sleep medications. Good news: Sleep researcher Roger Cole, PhD, from Del Mar, California, recommends two powerful, natural sleep therapies that have helped many insomniacs drift off peacefully to dreamland.

Resetting your body clock
If you have difficulty falling asleep at night and waking up in the morning, try dawn/dusk simulation, a form of sleep therapy that resets your body clock. Your body uses natural signals, including sunlight and darkness, to trigger hormones that make you active in the morning and sleepy at night. Bright light, particularly morning sunlight, provides the strongest signal the body uses to regulate this hormonal cycle, called your circadian rhythm. So if you typically awaken before sunrise or work in artificially lit environments, your circadian rhythm may have gotten out of sync. Using a light box may help you reset it.

Here’s how to do it: Spend the first half hour of each morning in simulated “dawn,” by sitting in front of a light box. You can do this while you eat your breakfast, read the paper, or go about your morning routine. Before bed, spend time in simulated “dusk” by closing the curtains and keeping lights dim. This combination should reset your clock within a few days.

If sleep problems continue, wake up and use your light box a half hour earlier for a few days. Cole says eventually you’ll hit a “magic sleep spot.” Once you do, you should be able to discontinue the therapy. But people who are true night owls may need to keep using both dawn and dusk simulation indefinitely to stay on their new schedules.

Cole recommends a light box that delivers 10,000 lux at a distance of at least 20 inches. A large field of view (at least 18” wide) is a plus, and a box that gives white light with an extra boost of blue or blue-green may be more effective than a plain white box.

Sleep restriction
If you have trouble falling and staying asleep, and spend time tossing and turning, sleep restriction therapy may be the ticket. This therapy is based on the theory that although your body may have learned to get along without sleep, it’s actually possible for you to retrain it.

Start by estimating how much sleep you typically get each night, as opposed to how many hours you stay awake in bed hoping for sleep (say five hours of sleep for seven in bed). Stay in bed only for the amount of time you usually sleep (the five hours), scheduling your bedtime and wake-up time appropriately (say, 1 a.m. to 6 a.m.). Meanwhile, use your bedroom for sleeping only (and for, well, you know). And no fair taking mid-day naps.

If you do wake up during the night, lie awake in bed no more than 15 minutes. Then leave the bedroom, stay warm, and engage in a ...

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