Are you having problems with insomnia? Having trouble falling asleep?  Staying asleep?  Feeling rested in the morning?  Frequently sleeping problems have a natural and drug-free solution. So before you take that Ambien for insomnia try these drug-free alternatives. Keep in mind, women tend to have sleep problems and insomnia more often than men.

Make sure your head is on straight! 

Misalignments in the upper neck will put stress on your entire body and will affect the quality and quantity of your sleep.  You must see a qualified Upper Cervical Doctor in order to assess alignment of your body.
Listen to White Noise or Relaxation Sounds.

Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. You can use an air purifier or a fan to create white noise or use an app.  There are several apps that are available for download, just search for white noise apps in the app store.
Sleep in complete darkness or as close as possible.

If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.


If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Melatonin and its precursors.

Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside.
Get to bed as early as possible.

Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health.
Keep the temperature in the bedroom no higher than 70 degrees F.

Many people keep their homes and particularly the upstairs bedrooms too hot.
Take a hot bath, shower or sauna before bed.

When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.

Don’t Change Your Bedtime.

You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Make certain you are exercising regularly.

Exercising for at least 30 minutes every day can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

We spend a third of our lives sleeping!  Make sure it is as relaxing and fulfilling as possible!

Dr. Tymothy Flory, Dr. James Weiss and Dr. Jameson Wong of Atlas Spinal Care in Upland, California are Upper Cervical Specialists trained by the National Upper Cervical Chiropractic Association (NUCCA). Their upper cervical clinic also serves Claremont, La Verne, San Dimas, Glendora and surrounding areas. They are uniquely trained to correct problems in the upper cervical spine (upper neck). This vital area is intimately connected to the central nervous system and problems in this area have been shown to be an underlying cause of a variety of different health problems.