Consult your primary care provider before starting the program. Individual results are not guaranteed and may vary.  Read more I understand

Good Night’s Sleep: 3 Simple Habits for Restful Nights from Dr. E

Sleep – it’s as essential as food and water. But so many of us struggle to get enough of it. Good news, though—Dr. Efrat Lamandre, otherwise known as Dr E, shared some eye-opening advice recently on WRAL NBC 5 Raleigh, NC, that could help you transform your nighttime routine.

Let’s dive into her insights and explore simple, actionable steps you can take to improve your sleep.

Tuning Into Your Body’s Natural Clock

Our bodies are pretty smart—they have a built-in clock known as the circadian rhythm. “We have our own built in clock and it responds to external stimuli,” Dr. E highlights. This means our sleep and wake cycles are influenced by the light we see.

Here’s a simple yet powerful tip from Dr. E: Soak up some sun as you start your day. She emphasizes, “If you’re really struggling with sleep, one of the things you want to do is make sure you see the sun when you first wake up.” As the day winds down, let your eyes take in the soft glow of the sunset. Why? “It’s nighttime because it releases the chemicals to help you get ready for bed,” explains Dr. E. It tells your body to wind down and prepare for sleep.

Avoid Caffeine

Many of us love a good coffee kick in the afternoon, but this can backfire. Dr. E knows the struggle and advises caution with that tempting late-day latte. “Just because you finish your 2 pm latte at 2 pm doesn’t mean your body’s done processing it,” she cautions. When bedtime rolls around, that caffeine could still be partying in your system, making it tough to drift off to dreamland.

The Blue Light Blues

In our digital age, many of us spend a lot of time in front of screens. But did you know that the blue light emitted by devices can trick your brain into thinking it’s still daytime? Dr. E warns, “That blue light you’re seeing on your screen actually signals to your brain that it’s daytime and it starts to release daytime chemicals.” And that’s not what you want when you’re trying to snooze. An easy fix? Try winding down without screens an hour before bed, or use blue light filters on your devices in the evening.

Empower Yourself for Better Sleep

Getting quality sleep might seem like a daunting task, especially if you’ve been struggling for a while. But remember, small changes can make a big difference. Start with these tips from Dr. Efrat Lamandre and give your body the rest it deserves. Remember, each step you take is a step towards a healthier, more energized you.

Sleep well and wake up ready to conquer the day—your body will thank you for it!

Hi! I’m Dr. E, The NP with a PHD. Several years ago, my wife was diagnosed with an autoimmune disease and the only options given to us were heavy duty medications.

We KNEW there had to be a better way. After a long search, we discovered functional medicine.

With functional medicine we found alternative ways we were able to manage her disease and get her back to feeling like her old self.

We discovered that this way of life not only helps people with various issues, including autoimmune, chronic issues and “I-don’t-feel-good-itis.”

Functional medicine drastically changed our lives and using it I developed The KNEW Method to help others who are suffering or not feeling optimal.

Let’s work together to get you to feeling like your old self again.

Are You Tired of Being Tired?

Have You Been Told “It’s your age” or “It’s your hormones?”

Are People Telling You “Just Lose Weight” or “Just Exercise More?”

You KNOW That There Is Something More…

You KNOW There Is A Better Way

If you are suffering from one (or more) of these issues – chronic pain, high blood pressure, mental fog, fatigue, low energy, poor sleep, lack of focus, loss of libido, aches, pains, or general “I-don’t-feel-good-itis”… YOU HAVE COME TO THE RIGHT PLACE