Advice: 3 ways to stop waking up frequently during the night and improve sleep
, a hormone that helps with the timing of sleep. The short-wavelength component of many lights — even when they don’t look blue — suppresses the synthesis and secretion of melatonin.To help my patient not fall asleep and wake too early, I suggested exposure to abundant environmental light during the 7 p.m. hour. This would suppress premature secretion of melatonin, which tends to begin two to three hours before natural sleep onset, and would provide a “sunlight” signal.
Use it for 30 to 60 minutes per day while reading or watching TV. Let the pressure ramp up. This method can help you overcome anxiety and aversion, and get used to the sensations associated with use. When you have mastered Step 5, put it on in bed close to sleep time, zeroing the pressure ramp as often as you like and gradually working toward being able to fall asleep with it. You will have adjusted to it at higher pressure, and now can enjoy falling asleep with it at low pressure, which is much easier.
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