A lack of quality sleep is no joke, especially if it's chronic. Restorative slumber is critical to helping you recover from life's daily stresses. Without it, we not only get grumpy - it leads to diabetes, hypertension, mood disorders and immune function.
All this can be repaired if we are able to get adequate rest. We spend about one-third of our lives sleeping, so getting the most out of it is very important.
Here are some recommendations for better sleep:
- Limit your intake of caffeine in the afternoon; avoid all together in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep.
- Taking a hot shower before bed or listening to relaxing music or read. These hints let your body know it's time to prepare for sleep.
- Go to bed at the same time everyday. This includes weekends! This will help to keep your sleep cycle in a regular rhythm.
- Avoid looking at the clock if you happen to wake up in the middle of the night. This can cause added anxiety and keep you awake even longer.
- If you can't fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy.
- Expose yourself to bright light/sunlight soon after you wake up. This will help to regulate your body's natural biological clock.
- Avoid screens 1-2 hours before bed time. It has become so common to use ipads/tablets and smart phones at night. Their brightness is actually enough to disturb a hormone known as melatonin. Melatonin tells the brain whether it is day or night. Watching screens (TV, computer, phone and tablet) makes the brain think it isn't night which makes it even more difficult to fall asleep.
Sleep is an important aspect of your overall health - both your body and mind rest and refresh while sleeping. If you have continued difficulty getting a good night's rest, consult a chiropractor to discuss what treatments may help to improve your quality of sleep.