Insomnia Doctor Wayne PA

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.

Donald Duane Peterson, MD
(610) 642-3796
910 Stony Ln
Gladwyne, PA
Specialties
Internal Medicine, Pulmonary Diseases, Sleep Medicine
Gender
Male
Education
Medical School: Harvard Med Sch, Boston Ma 02115
Graduation Year: 1975
Hospital
Hospital: Lankenau Hospi, Wynnewood, Pa; Paoli Memorial Hospital, Paoli, Pa
Group Practice: Pulmonology Assoc Inc

Data Provided by:
Joanne Getsy, MD
(215) 762-3672
Norristown, PA
Specialties
Sleep Medicine
Gender
Female
Education
Medical School: Tufts Univ Sch Of Med, Boston Ma 02111
Graduation Year: 1983

Data Provided by:
Sharon Lee Schutte, MD
(215) 955-6175
Philadelphia, PA
Specialties
Sleep Medicine
Gender
Female
Education
Medical School: Med Coll Of Pa, Philadelphia Pa 19129
Graduation Year: 1980
Hospital
Hospital: Thomas Jefferson University Ho, Philadelphia, Pa

Data Provided by:
Karl Doghramji, MD
(215) 955-8285
1015 Walnut St # 319
Philadelphia, PA
Specialties
Psychiatry, Sleep Medicine
Gender
Male
Education
Medical School: Jefferson Med Coll-Thos Jefferson Univ, Philadelphia Pa 19107
Graduation Year: 1980
Hospital
Hospital: Thomas Jefferson University Ho, Philadelphia, Pa
Group Practice: Thomas Jefferson Univ Hospital

Data Provided by:
Albert D Wagman, MD
(215) 957-9250
2701 Blair Mill Rd Ste 8
Willow Grove, PA
Specialties
Neurology, Sleep Medicine
Gender
Male
Education
Medical School: Univ Of Pa Sch Of Med, Philadelphia Pa 19104
Graduation Year: 1953
Hospital
Hospital: Abington Mem Hosp, Abington, Pa
Group Practice: Abington Neurological Assoc

Data Provided by:
Rochelle Goldberg, MD
(610) 642-3796
100 E Lancaster Ave
Wynnewood, PA
Gender
Female
Education
Medical School: Suny At Buffalo Sch Of Med & Biomedical Sci, Buffalo Ny 14214
Graduation Year: 1982

Data Provided by:
Rochelle Goldberg, MD
(610) 642-3796
3200 Henry Ave
Philadelphia, PA
Specialties
Sleep Medicine
Gender
Female
Education
Medical School: Suny At Buffalo Sch Of Med & Biomedical Sci, Buffalo Ny 14214
Graduation Year: 1982

Data Provided by:
Wendell Arthur Grogan, MD
(610) 447-2689
Glen Mills, PA
Specialties
Sleep Medicine, Neurology
Gender
Male
Education
Medical School: Northwestern Univ Med Sch, Chicago Il 60611
Graduation Year: 1980
Hospital
Hospital: Crozer-Chester Med Ctr, Chester, Pa; Taylor Hospital, Ridley Park, Pa
Group Practice: Neurological Assoc Of Delaware Valley Crozer Chester Med Ctr

Data Provided by:
Calvin R Stafford Jr, MD
(610) 595-6272
1 Medical Center Blvd
Chester, PA
Specialties
Neurology, Sleep Medicine
Gender
Male
Education
Medical School: Hahnemann Univ Sch Of Med, Philadelphia Pa 19102
Graduation Year: 1971
Hospital
Hospital: Crozer-Chester Med Ctr, Chester, Pa; Taylor Hospital, Ridley Park, Pa
Group Practice: Neurological Assoc Of Delaware Valley Crozer Chester Med Ctr

Data Provided by:
B Franklin Diamond, MD
(215) 886-7000
2701 Blair Mill Rd Ste 8
Willow Grove, PA
Specialties
Neurology, Sleep Medicine
Gender
Male
Languages
French, German, Spanish
Education
Medical School: Univ Of Pittsburgh Sch Of Med, Pittsburgh Pa 15261
Graduation Year: 1967
Hospital
Hospital: Abington Mem Hosp, Abington, Pa
Group Practice: Abington Neurological Assoc

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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