Get Some Rest Right Away With the Help From Our Encino Sleep Specialist

We’ve all been there—lying in bed, staring at the ceiling, watching the minutes tick by as sleep stubbornly refuses to come. You’re exhausted, but your mind won’t quiet down, or your body just won’t relax. The frustration builds with each passing hour, knowing you’ll be dragging through tomorrow.

The good news? You don’t have to suffer through another sleepless night. Science has identified several proven strategies that can help you fall asleep faster and wake up feeling refreshed. These aren’t gimmicks or old wives’ tales—they’re evidence-based techniques that work with your body’s natural sleep mechanisms.

About Our Encino Center

At the Encino Sleep and TMJ Center, we specialize in diagnosing and treating sleep disorders and TMJ dysfunction. Led by Dr. Michael Simmons, our team provides comprehensive examinations to identify the underlying causes of conditions like sleep apnea, snoring, and TMJ-related pain. We recognize that these issues can significantly impact your daily life—from affecting your focus and energy levels to causing chronic discomfort that interferes with work and sleep. Our approach focuses on developing personalized treatment plans based on thorough evaluations. 

Whether you’re dealing with sleep apnea that’s affecting your cardiovascular health or TMJ pain that’s disrupting your routine, we offer evidence-based solutions tailored to your specific condition. Our experienced team is committed to providing professional care that helps you achieve better sleep, reduce pain, and improve your overall quality of life.

If you think your difficulty sleeping may have to do with sleep apnea or other sleep disorders, contact us at (818) 300-0070.

10 Tips For Better Sleep

1. Set a Consistent Sleep Schedule

Your body has an internal clock called the circadian rhythm that regulates when you feel sleepy and when you feel alert. When you go to bed and wake up at the same time every day—yes, even on weekends—you train this clock to work more efficiently.

Research shows that maintaining a regular sleep schedule is one of the most effective ways to improve sleep quality. Your body learns to anticipate sleep at your set bedtime, making it easier to drift off naturally. Start by choosing a realistic wake-up time and stick to it for at least a week. Once that feels natural, establish a bedtime that allows for 7-9 hours of sleep.

The key is consistency. Even if you have trouble falling asleep at first, resist the urge to sleep in the next morning. Your body will adjust within a few days, and you’ll find yourself naturally getting tired at your chosen bedtime.

2. Create a Cool, Dark Environment

Temperature plays a crucial role in sleep quality. Studies have found that the optimal bedroom temperature for most adults falls between 60-67°F (15.5-19°C)[1,2]. This might feel cooler than you’re used to, but there’s good science behind it.

As your body prepares for sleep, your core temperature naturally drops. A cool room facilitates this process, helping you fall asleep faster. Research published in Science of the Total Environment found that sleep efficiency dropped by 5-10% when bedroom temperatures increased from 77°F to 86°F[3]. When rooms are too warm, they interfere with your body’s natural temperature regulation and can lead to restless, fragmented sleep.

Darkness is equally important. Light exposure suppresses melatonin production—the hormone that signals your body it’s time to sleep. Use blackout curtains, remove electronics with bright displays, or try a sleep mask to create complete darkness in your bedroom.

3. Try the 4-7-8 Breathing Technique

This simple breathing exercise, developed by Dr. Andrew Weil, can help calm your nervous system and prepare your body for sleep. The technique is rooted in pranayama, an ancient yogic breathing practice.

Here’s how to do it:

1. Place the tip of your tongue against the ridge behind your upper front teeth
2. Exhale completely through your mouth, making a whooshing sound
3. Close your mouth and inhale quietly through your nose for 4 counts
4. Hold your breath for 7 counts
5. Exhale completely through your mouth for 8 counts, making a whooshing sound
6. Repeat the cycle 3-4 times

A study published in Physiological Reports found that the 4-7-8 breathing technique improved heart rate variability and blood pressure by activating the parasympathetic nervous system—your body’s natural relaxation response[4]. Research on patients with chronic conditions showed that this breathing pattern reduced anxiety and improved sleep quality when practiced regularly.[5]

The more you practice this technique, the more effective it becomes. Many people report falling asleep before completing the fourth cycle once they’ve mastered the method.

4. Limit Screen Time Before Bed

We’ve all heard this advice, but it bears repeating because it’s so important. The blue light emitted by phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep. A 2022 study found that smartphone use in bed led to significant increases in sleep latency—the time it takes to fall asleep.[6]

But it’s not just the light—it’s also the content. Scrolling through social media, checking work emails, or watching exciting videos keeps your brain engaged and alert when it should be winding down.

Try to avoid screens for at least one to two hours before bedtime. If you must use devices, enable night mode settings that reduce blue light, or wear blue-light-blocking glasses. Instead of screen time, use those evening hours for relaxing activities like reading a physical book, gentle stretching, or listening to calming music.

5. Use Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that involves systematically tensing and then releasing different muscle groups throughout your body. This practice helps you become aware of physical tension and learn to release it, making it easier to fall asleep.

Multiple studies have demonstrated PMR’s effectiveness for improving sleep. Research published in the Journal of Sleep Research found that people who practiced PMR before sleep spent 125% more time in slow-wave sleep—the deepest, most restorative stage—compared to those who didn’t[7]. Other studies on patients with COVID-19, rheumatoid arthritis, and postmenopausal women all found that PMR significantly improved sleep quality and reduced anxiety.[8,9,10,11]

To practice PMR:

• Start with your toes, tensing them for 5-10 seconds, then release
• Move up through your body: calves, thighs, buttocks, stomach, chest, arms, hands, neck, and face
• Focus on the contrast between tension and relaxation in each muscle group
• Breathe slowly and deeply throughout

For best results, practice PMR lying in bed as part of your bedtime routine.

6. Avoid Large Meals and Caffeine Late in the Day

What you eat and drink—and when—has a profound impact on your sleep. Caffeine is particularly problematic because its effects last much longer than most people realize.

A landmark study published in the Journal of Clinical Sleep Medicine found that consuming 400 mg of caffeine (about 4 cups of coffee) even 6 hours before bedtime significantly disrupted sleep, reducing total sleep time by more than one hour.[12] More recent research published in Sleep in 2024 found that even 12 hours before bedtime, high doses of caffeine can affect sleep quality, particularly reducing deep sleep stages.[13,14]

The recommendation? For a standard cup of coffee (about 100 mg of caffeine), avoid consumption within 4 hours of bedtime. For larger amounts, give yourself at least 8-13 hours before sleep.

Heavy meals close to bedtime can also interfere with sleep by causing discomfort and disrupting your body’s natural overnight processes. Try to finish dinner at least 3 hours before bed. If you need an evening snack, choose something light like a banana with a tablespoon of peanut butter or whole wheat crackers with low-fat cheese.

7. Exercise Regularly (But Not Too Late)

Physical activity is one of the most powerful sleep aids available. A 2024 study published in Nature Scientific Reports found that people who engaged in moderate to vigorous physical activity during the day fell asleep more quickly than those who were sedentary.

Exercise helps regulate your circadian rhythm, reduces stress and anxiety, and increases time spent in deep sleep. However, timing matters. Vigorous exercise too close to bedtime can be stimulating and make it harder to fall asleep.

Aim to finish intense workouts at least 3-4 hours before bed. If you prefer evening exercise, opt for gentler activities like yoga, stretching, or a leisurely walk. Morning or afternoon workouts are ideal for maximizing sleep benefits without disrupting your ability to fall asleep at night.

8. Reserve Your Bed for Sleep Only

Your brain creates powerful associations between environments and activities. If you regularly work, watch TV, or scroll through your phone in bed, your brain begins to associate your bed with wakefulness and activity rather than sleep.

Sleep experts recommend using your bed only for sleep (and intimacy). This classical conditioning helps your brain recognize that when you get into bed, it’s time to sleep. Keep laptops, work materials, and even books for reading elsewhere if possible.

If you can’t fall asleep after about 20 minutes, get out of bed and do a quiet, relaxing activity in low light until you feel sleepy. This prevents your bed from becoming associated with frustration and wakefulness.

9. Try White Noise or Calming Sounds

For many people, complete silence isn’t actually ideal for sleep. Random noises—a car door slamming, a dog barking, a partner snoring—can jolt you awake throughout the night. White noise, pink noise, or other ambient sounds create a consistent auditory blanket that masks these disruptive noises.

Research suggests that songs with 60-80 beats per minute can help promote relaxation and sleep.[15] Many people find success with:

• White noise machines or fans
• Nature sounds (rainfall, ocean waves, forest sounds)
• Calming instrumental music
• Sleep-specific apps or playlists

Experiment with different sounds to find what works best for you. Some people prefer silence, while others sleep better with gentle background noise. The key is consistency—whatever you choose, use it every night to create another sleep cue for your brain.

10. Get Up If You Can’t Sleep After 20 Minutes

This might seem counterintuitive, but one of the worst things you can do when you can’t sleep is to lie in bed trying harder to fall asleep. This creates performance anxiety and further strengthens the association between your bed and wakefulness.

If you’ve been lying awake for about 20 minutes, get out of bed and do a quiet, non-stimulating activity in dim lighting. Try:

• Reading a book (a physical one, not on a screen)
• Gentle stretching or progressive muscle relaxation
• Listening to calming music or a podcast
• Doing a puzzle or coloring

Avoid bright lights, screens, work, or anything that requires significant mental engagement. When you start to feel sleepy again, return to bed. This technique, sometimes called stimulus control, is a core component of cognitive behavioral therapy for insomnia and has strong research support.

Building Your Personal Sleep Success Plan

Falling asleep faster isn’t about finding one magic solution—it’s about creating the right conditions and habits that work with your body’s natural sleep mechanisms. The ten strategies outlined here are all supported by scientific research and can make a real difference in your sleep quality.

Start by choosing 2-3 techniques that resonate with you and commit to trying them consistently for at least a week. Keep in mind that building new sleep habits takes time—your body needs to adjust to new routines. Be patient with yourself, and don’t get discouraged if you don’t see immediate results.

Remember, quality sleep is one of the pillars of good health, affecting everything from your mood and productivity to your immune system and long-term disease risk. Investing time in improving your sleep is one of the best things you can do for your well-being.

Sweet dreams, and here’s to finally getting the restful night’s sleep you deserve!

You’ve Suffered Long Enough—Let Us Help You Sleep Again

You deserve more than restless nights and exhausted mornings. If you’ve tried everything and still can’t get the restorative sleep your body needs, it’s time to seek professional help. At The Encino Center for Sleep & TMJ Disorders, we understand how sleep issues affect every aspect of your life—your relationships, your work, your health, and your happiness. Our experienced team specializes in diagnosing and treating sleep disorders with personalized care that gets to the root of your problem. 

Whether you’re in Encino, Sherman Oaks, Tarzana, or Woodland Hills, relief is closer than you think. Take the first step toward reclaiming your nights and transforming your days. Call our sleep specialist in Encino today at (818) 300-0070 to schedule your consultation. Your journey to better sleep starts with one phone call—make it today.

Get Some Sleep After Bedtime

It’s 10:47 PM. The kids are finally asleep, but the kitchen’s a disaster, and you haven’t had a moment to yourself all day. You know you should go to bed, but this quiet time feels precious. So you scroll on your phone, and suddenly it’s midnight. Tomorrow, you’ll be exhausted again—whether you’re facing a morning carpool to Lanai Road Elementary or getting toddlers ready for the day.

Sound familiar? Parents in Encino and the San Fernando Valley lose an average of 44 days of sleep during their child’s first year, and the exhaustion doesn’t stop there. But here’s the truth: sleep isn’t selfish—it’s essential for being the parent your kids need.

If you’ve tried everything and still can’t get the rest you need, it might be time to talk to a specialist. At Encino Center for Sleep & TMJ Disorders, we understand the unique challenges parents face and offer comprehensive sleep evaluations right here in the Valley. Don’t let another month go by running on empty—your family needs you at your best. Call us today at (818) 300-0070 to schedule a consultation and finally get the answers you deserve.

Why Parent Sleep Actually Matters

Sleep deprivation doesn’t just make you tired. It weakens your immune system, affects your mood and patience, and impairs the decision-making skills you need most as a parent. Research shows that well-rested parents create healthier family dynamics. Think of it like the airplane oxygen mask principle: you can’t take care of others when you’re running on empty.

The Real Sleep Obstacles for Encino Families

Beyond obvious challenges like night wakings and early risers, many Los Angeles parents experience “bedtime revenge procrastination”—staying up late because evening feels like the only time that’s yours. Between long Valley commutes, after-school activities, and the mental load (Did I sign that permission slip?), it’s no wonder Encino parents struggle with sleep. Add partner sleep inequity and guilt about prioritizing yourself, and you’ve got a recipe for chronic exhaustion.

Five Practical Strategies to Start Tonight

1. Set Actual Boundaries

Choose a realistic bedtime for yourself and protect it. Embrace “good enough”—the dishes can wait until morning. Set a screen-time cutoff one hour before bed; blue light suppresses melatonin and makes falling asleep harder.

2. Divide Duties with Your Partner

If you have a partner, create explicit systems: alternate who handles night wakings, establish weekend sleep-in rotations (Partner A on Saturday, Partner B on Sunday), and communicate needs clearly before resentment builds.

3. Create a Family Sleep Culture

Get kids on consistent schedules—predictable bedtimes benefit everyone. Use “ok to wake” clocks for early risers and teach age-appropriate boundaries (e.g., “unless it’s an emergency, we don’t wake mom and dad before the sun comes up”).

4. Optimize Your Environment for Southern California Living

Use white noise to mask sounds (especially helpful in Encino’s quieter neighborhoods, where early morning landscaping can wake you). Blackout curtains are essential for those bright California mornings. Keep your bedroom between 60-67°F—yes, even in the Valley heat. Your bedroom should be a sanctuary, not a storage unit for toys and laundry.

5. The 15-Minute Challenge

For one week, go to bed just fifteen minutes earlier than usual. That’s it. Most parents find this achievable and notice they feel better. Once established, try another fifteen minutes.

When Kids Interrupt

Night wakings: Respond with minimal stimulation—no lights, no conversation, just “It’s sleepy time.” Give babies a moment to resettle before rushing in. Call in backup if you’re up for the third time.

Early risers: Prep easy breakfast options the night before. Rotate morning duty with your partner. “Ok to wake” clocks work wonders for teaching appropriate wake times.

Nightmares: Comfort quickly, but with dim lights and calm voices. Stay in their room rather than creating new sleep dependencies.

Special Circumstances

Single parents: Build a support network—trade weekend childcare with other parents, ask family for occasional overnight help, or budget for paid support when possible.

Nursing parents: Partners can handle diaper changes and transfer the baby to and from the crib, allowing the nursing parent to stay in bed.

Special needs children: Don’t hesitate to work with medical teams or specialized sleep consultants. These challenges require professional support.

Local Resources for Encino Parents

If sleep issues persist, Encino and the San Fernando Valley offer excellent resources:

Family Support:

• Encino Family Resource Center
• West Valley Family YMCA (respite childcare programs)
• Local parenting groups through the Encino Neighborhood Council

Mental Health Support:

• Encino Hospital Medical Center (sleep medicine department)
• Valley Community Counseling Services
• Therapists specializing in parent burnout throughout the Valley

Don’t hesitate to reach out—taking care of your sleep is taking care of your family.

Start Small, Encino Parents

Choose one strategy to implement this week. Not “sleep more,” but something specific: “go to bed at 10:30 PM on weeknights” or “ask my mom to take the kids to the park on Sunday morning so I can sleep in.”

You deserve rest. Your children deserve a well-rested parent. And whether you’re navigating life in Encino, Sherman Oaks, or anywhere in the San Fernando Valley, everyone benefits when you’re running on actual sleep instead of caffeine and determination.

Chronic sleep problems rarely resolve on their own, and as a parent, you don’t have time to keep struggling. The Encino Center for Sleep & TMJ Disorders specializes in identifying and treating the root causes of sleep disorders—from sleep apnea to insomnia to TMJ-related sleep disruption. Our team serves families throughout Encino and the San Fernando Valley with personalized treatment plans that fit your life. Take the first step toward better sleep by calling (818) 300-0070 today.

How Your Devices Are Sabotaging Your Rest

We’re surrounded by screens from morning to night—phones, tablets, computers, and TVs. But the blue light emitting from these devices could be the reason you’re struggling to fall asleep. As our screen time has increased, so have sleep difficulties. Here’s what you need to know about protecting your sleep in our digital age. 

If you’re experiencing persistent sleep issues, don’t wait. Call Dr. Simmons at the Encino Center for help with sleep & TMJ disorders at (818) 300-0070. Schedule a consultation and start sleeping better tonight.

What Is Blue Light?

Blue light is a high-energy wavelength of light (380-500 nanometers) that naturally comes from sunlight during the day. However, artificial sources—smartphones, computers, tablets, TVs, and LED lighting—emit significant amounts of blue light that can disrupt sleep when encountered in the evening.

While natural blue light during the day helps regulate our internal body clock, artificial blue light at night tricks our bodies into thinking it’s still daytime when we should be preparing for sleep.

The Science Behind Blue Light and Sleep

Your circadian rhythm is your body’s internal 24-hour clock that regulates when you feel alert or sleepy. This system is controlled by light and darkness signals that trigger melatonin production—your natural sleep hormone.

Dr. Simmons at the Encino Center for Sleep & TMJ Disorders explains that melatonin levels typically start rising around 9 PM, making you feel drowsy. However, blue light exposure in the evening suppresses melatonin production by up to 23%, making it harder to fall asleep and disrupting your entire sleep-wake cycle.

Research shows that just two hours of evening screen time can significantly delay sleep onset and reduce sleep quality. Unlike caffeine’s temporary effects, blue light’s impact on circadian rhythms can persist for days, creating a cycle of poor sleep and increased device dependence.

Beyond Sleep: Other Health Effects

Blue light affects more than just sleep. Digital eye strain from prolonged screen use causes dry eyes, blurred vision, headaches, and neck tension. Preliminary research also suggests potential long-term retinal damage from excessive exposure.

Poor sleep from blue light disruption creates a domino effect: increased stress hormones, decreased cognitive function, impaired decision-making, irritability, and difficulty concentrating. According to Dr. Simmons, patients often report these symptoms when their sleep is chronically disrupted by evening screen use.

Common Blue Light Sources

• Smartphones and tablets: Most problematic due to proximity to your face and bedtime use
• Computers and TVs: Large screens emit significant amounts, especially during late-night viewing
• LED and fluorescent lighting: More blue light than traditional incandescent bulbs
• E-readers and backlit devices: Direct blue light exposure during bedtime reading

What Are Some Practical Solutions?

Limit Evening Screen Time

Stop using screens 1-2 hours before bedtime. This gives your body time to naturally increase melatonin production.

Use Built-in Blue Light Filters

Enable “night mode” or blue light filters on devices. These shift screen colors toward warmer, less disruptive tones. Set them to activate automatically at sunset.

Try Blue Light-Blocking Glasses

Look for glasses that block at least 90% of blue light in the 400-490 nanometer range for evening screen use.

Create Warm Evening Lighting

Replace bright overhead lights with dim, warm-toned lamps. Consider amber or red-tinted bulbs for bedside lighting.

Develop Screen-Free Bedtime Routines

Replace evening screen time with reading physical books, journaling, gentle stretching, meditation, or listening to calming audio content.

Building a Sleep-Friendly Environment

Create the darkest possible bedroom environment. Invest in blackout curtains and cover small LED lights on electronics. Keep your bedroom cool, quiet, and ideally technology-free.

Dr. Simmons emphasizes that small changes compound over time. Simple adjustments like using a traditional alarm clock instead of your phone and charging devices outside the bedroom can dramatically improve sleep quality. 

For persistent sleep issues, contact the Encino Center for Sleep & TMJ Disorders at (818) 300-0070.

Technology as a Solution

While technology can cause sleep problems, it can also help when used thoughtfully:

• Screen dimming apps provide more control over blue light than basic settings
• Sleep tracking devices help identify patterns between device use and sleep quality
• Audio-only content, like meditation apps or sleep stories, avoids screen exposure

The key is being intentional—use airplane mode during wind-down periods and focus on audio-only features.

Transform Your Sleep with Encino’s Sleep Experts

Evening blue light disrupts your sleep by suppressing melatonin production, but simple changes can make a big difference: limit screen time before bed, use blue light filters, and create a dark sleep environment. You don’t need to eliminate technology—just be mindful about timing.

For persistent sleep issues, contact Dr. Simmons at the Encino Center for Sleep & TMJ Disorders at (818) 300-0070 for professional help with your sleep.

Age-Related Sleep Changes: What to Expect and How to Adapt

From 20 to 70: How Sleep Changes as You Age

Are you struggling with sleep changes that seem to worsen with each passing year? You’re not alone. Age-related sleep disruptions affect millions of people, but they don’t have to be an inevitable part of getting older. Dr. Simmons at the Encino Center for Sleep & TMJ Disorders understands how sleep patterns evolve throughout life and specializes in helping patients navigate these changes successfully. 

Whether you’re dealing with sleep apnea, TMJ-related sleep issues, or other age-related sleep challenges, professional guidance can restore your nights and revitalize your days. Call our sleep specialists in Encino, CA, at (818) 300-0070 to discover how personalized sleep solutions can transform your quality of life.

Understanding Normal Sleep Architecture

Sleep occurs in cycles that repeat throughout the night, each lasting roughly 90 minutes. These cycles consist of light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. In younger adults, deep sleep makes up about 20% of total sleep time, while REM sleep occurs in longer periods toward morning.

This organized sleep architecture serves as our baseline for understanding how things change as we age. The key is recognizing that some changes are completely normal, while others may indicate treatable conditions.

Sleep in Your Teens and 20s

During adolescence and young adulthood, sleep patterns are characterized by natural shifts in circadian rhythms. Teenagers experience a biological delay in their sleep-wake cycle, making them naturally inclined to stay up later and wake up later. This isn’t laziness—it’s biology.

Young adults typically enjoy high sleep efficiency with quick sleep onset, abundant deep sleep (up to 25% of total sleep time), and strong circadian rhythms. They also have a remarkable ability to recover quickly from sleep deprivation. However, lifestyle factors like irregular schedules, caffeine, alcohol, and screen time can disrupt these natural advantages.

Sleep Changes in Your 30s and 40s

The first subtle shifts in sleep patterns often begin in the third and fourth decades of life. During this period, the amount of deep sleep begins to decrease gradually, dropping by about 2% per decade. This reduction means that sleep may feel less restorative, even if total sleep time remains the same.

Life circumstances during these decades often compound these biological changes. Career pressures and financial responsibilities create chronic stress, while young children disrupt sleep schedules. Many people report difficulty “turning off” the mind at bedtime, and for women, early perimenopause signs may cause occasional night sweats and mood changes.

Sleep Transformations in Your 50s and 60s

The 50s and 60s often bring more noticeable sleep changes, particularly for women navigating menopause. The dramatic decline in estrogen and progesterone levels can cause hot flashes, night sweats, and mood disturbances that significantly impact sleep quality.

Common changes during this stage include increased sleep fragmentation with frequent awakenings, the emergence of sleep disorders like sleep apnea and restless leg syndrome, hormonal changes affecting both men and women, and medication side effects from treatments for conditions like high blood pressure, diabetes, or depression.

Sleep in Your 70s and Beyond

By the 70s and beyond, sleep changes become more pronounced. The circadian rhythm shifts earlier, causing many older adults to feel sleepy in the early evening and wake up very early in the morning. Total sleep time often decreases to 6-7 hours per night.

Key characteristics of sleep in later years include decreased sleep efficiency (more time lying awake), increased daytime napping needs, greater impact from chronic health conditions and medications, and more frequent nighttime awakenings.

The Science Behind Age-Related Sleep Changes

Several biological mechanisms drive these sleep changes. The brain structures that regulate sleep become less efficient with age, while melatonin production decreases. The suprachiasmatic nucleus, which controls our circadian rhythms, becomes less responsive to light cues.

Additionally, the body’s temperature regulation changes, making it harder to achieve the slight drop in core body temperature that normally occurs before sleep onset. The sleep-wake homeostatic system also becomes less robust, meaning the drive to sleep may be weaker.

Adapting Your Sleep Environment

As sleep patterns change, optimizing the sleep environment becomes increasingly important. The bedroom should be cool, dark, and quiet, but older adults may need special attention to these factors.

Environmental modifications to consider:

• Blackout curtains or eye masks for light sensitivity
• White noise machines or earplugs for sound disruption
• Cooler bedroom temperature than previously preferred
• Supportive mattress and pillows for joint comfort
• Nightlights and clear pathways for safety during nighttime bathroom visits

Lifestyle Strategies for Better Sleep at Any Age

Regular exercise remains one of the most effective ways to improve sleep quality, though timing and intensity may need adjustment with age. Vigorous exercise should be completed at least 3-4 hours before bedtime to avoid stimulation.

Key lifestyle strategies include:

• Avoiding large meals, caffeine, and alcohol close to bedtime
• Managing fluid intake (limit 2-3 hours before sleep)
• Stress management through meditation, deep breathing, or gentle yoga
• Keeping a bedside journal to write down worries or tomorrow’s tasks

When to Seek Professional Help

While many sleep changes are normal, some symptoms warrant professional evaluation. Loud snoring, gasping for air during sleep, or extreme daytime fatigue may indicate sleep apnea. Persistent insomnia lasting more than a few weeks, especially if accompanied by mood changes, should be evaluated by a healthcare provider.

Treatment options are diverse and often highly effective, including cognitive behavioral therapy for insomnia (CBT-I), CPAP therapy for sleep apnea, and careful medication management when appropriate.

Take Action for Better Sleep at Our Encino Sleep Center

If you’re experiencing sleep challenges that are affecting your daily life, don’t wait to seek professional help. Age-related sleep changes are manageable with the right guidance and treatment approach. Dr. Simmons at the Encino Center for Sleep & TMJ Disorders specializes in helping patients of all ages optimize their sleep quality and address sleep-related concerns. Whether you’re dealing with sleep apnea, TMJ-related sleep disruption, or other sleep disorders, professional evaluation can make a significant difference in your quality of life. Call (818) 300-0070 to schedule a consultation and take the first step toward better sleep and improved overall health.

Meditation and Mindfulness Techniques for Falling Asleep Faster

Discover Natural Sleep Relief Near You in Encino, CA

Struggling to fall asleep night after night can be frustrating, and over time, it may even affect your physical and emotional well-being. At the Encino Center for Sleep & TMJ Disorders, Dr. Simmons sees many patients who deal with insomnia, restless nights, and poor-quality sleep. While clinical solutions may be necessary for certain conditions, practicing meditation and mindfulness techniques can provide natural, calming ways to fall asleep faster and improve your sleep hygiene.

If you’re in Encino, CA, and looking for effective, non-invasive strategies to unwind before bed, these techniques can help you relax your mind and ease into more restful sleep.

Why Sleep Matters in Encino, CA

Living in Encino means being surrounded by city energy, family responsibilities, and career pressures. These factors can make winding down in the evening especially difficult. Quality sleep is essential for supporting immune function, cognitive performance, and emotional balance. If you’re constantly feeling fatigued or waking up frequently during the night, it may be time to explore how mindfulness practices can help.

What Is Mindfulness Meditation?

Mindfulness is the act of bringing your full attention to the present moment, without judgment. In sleep practices, mindfulness helps quiet the mental chatter that often keeps us awake—worries about work, to-do lists, or even the pressure of needing to fall asleep.

Dr. Simmons recommends that patients at the Encino Center for Sleep & TMJ Disorders begin with just a few minutes of mindfulness each night to gradually build a calming routine.

Simple Meditation Techniques to Try at Bedtime

Guided Meditation

Use an app or a video to follow along with a calming voice that walks you through breathing, visualization, or a body scan. Many patients in Encino find success with guided meditations from apps like Calm, Insight Timer, or Headspace.

Body Scan Relaxation

Start at the crown of your head and work your way down through your body, slowly bringing awareness to each part. This technique helps release physical tension and draws attention away from anxious thoughts.

4-7-8 Breathing

This breathing pattern—inhale for four seconds, hold for seven, exhale for eight—activates your parasympathetic nervous system, signaling your body it’s time to relax.

Gratitude Reflection

Before bed, think of three positive things that happened during your day. This small act of reflection can shift your focus away from stress and prepare your mind for rest.

Creating a Mindful Sleep Routine

Patients in Encino often overlook how lifestyle habits affect sleep. Incorporating mindfulness into your bedtime routine can create lasting changes. Dr. Simmons recommends the following strategies for cultivating a more peaceful night:

• Limit screen time one to two hours before bed 
• Dim lights in the evening to encourage melatonin production 
• Use lavender essential oil or calming herbal teas like chamomile 
• Set a consistent bedtime to regulate your circadian rhythm 

The goal is to signal to your brain that it’s time to relax—every single night.

When to Seek Professional Help

If you’ve tried relaxation techniques but still struggle to sleep, underlying sleep disorders like sleep apnea or TMJ-related discomfort might be interfering with your rest. Dr. Simmons and his team at the Encino Center for Sleep & TMJ Disorders provide comprehensive evaluations to uncover the root of chronic sleep issues.

From custom oral appliances for sleep apnea to TMJ therapy, we offer solutions backed by science and designed with your comfort in mind.

Embrace Restful Nights with Help from Dr. Simmons in Encino, CA

Falling asleep faster doesn’t always require medication or drastic changes. With consistent mindfulness techniques and support from a trusted dental sleep provider like Dr. Simmons, better sleep is within reach. If you’re in Encino, CA, and searching for answers, the Encino Center for Sleep & TMJ Disorders is here to guide you toward more peaceful nights and energized mornings.

Ready to improve your sleep? Contact us today to schedule a consultation and take the first step toward restful, restorative sleep.