Tossing and turning night after night, watching the clock tick away, can be frustrating, to say the least. Follow this up with another day feeling groggy and irritable, and it can feel like you’re stuck in a vicious cycle.
Surprisingly, about 30% of adults in the general population suffer from insomnia. And, unfortunately, poor sleep seeps into everything from your productivity to your health and overall well-being. So, let’s explore how we can tackle the sleep problem and get you back on track.
What is Considered Good Sleep?
Quality sleep isn’t just about the number of hours you spend in bed; it’s also about the restorative power of those hours.
Good sleep typically includes:
- Falling asleep within 15-30 minutes of going to bed
- Sleeping for 7-9 hours per night
- Waking up feeling refreshed and alert
- Minimal night-time awakenings
- Consistent sleep and wake times
- Feeling energized throughout the day
If you don’t experience most of these factors regularly, it may be time to reassess your sleep habits and environment.
Tips for a Better Night’s Sleep
Here are some effective strategies to help you achieve more restful nights:
Create a Relaxing Bedtime Routine
Establishing a consistent pre-sleep routine signals to your body that it’s time to wind down. This might include:
- Reading a book
- Taking a warm bath
- Practicing gentle stretches or yoga
- Listening to calming music
- Meditating or deep breathing exercises
Find what works for you and stick to it every night. Your brain will eventually associate these activities with nighttime and start to wind down accordingly, making sleep easier for you to obtain!
Optimize Your Sleep Environment
Your bedroom should be a sanctuary for sleep, allowing you to get to sleep easily and stay asleep. So, consider these adjustments:
- Keep the room cool (around 65°F or 18°C)
- Use blackout curtains or an eye mask to block light
- Invest in a comfortable mattress and pillows
- Use white noise or earplugs to minimize disruptive sounds
Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to avoid screens for at least an hour before bedtime. If you must use devices, consider using blue light filtering apps or glasses.
Watch Your Diet
What you eat and drink can significantly impact your sleep quality.
Here are some tips to help guide you on dietary choices and sleep:
- Avoid caffeine after 2 pm
- Limit alcohol consumption, especially close to bedtime
- Avoid heavy meals late in the evening (It’s best to finish your last big meal about 2-3 hours before bed.)
- Stay hydrated throughout the day, but taper off before bed to minimize nighttime bathroom trips
Establish a Consistent Sleep Schedule
Well, this might be stating the obvious, but it should never go unrecognized! Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Exercise Regularly
Regular physical activity can improve sleep quality. However, the timing of your exercise matters, too! Aim to finish vigorous exercise at least 3 hours before bedtime to allow your body time to wind down.
Manage Stress and Anxiety
Often, racing thoughts and worries keep us awake at night. This can be frustrating and create an awful cycle of stress and sleepless nights. Thus, it can help to release these stressors or frustrations before bedtime.
Consider keeping a journal by your bed to write down any thoughts that arise. If you’re going over your to-dos, jot them down so you’ll remember tomorrow but won’t need to worry or ruminate about it as you doze off to sleep.
Alternatively, relaxation techniques, like meditation or deep breathing, can also help release anxiety or stress and help you find that peaceful slumber.
What Else Should You Know?
While these tips can significantly improve your sleep quality, sometimes underlying issues may be contributing to your sleep troubles. This is where chiropractic care can play a crucial role in enhancing your sleep and overall well-being.
Chiropractic adjustments can help alleviate pain and discomfort that may be disrupting your sleep. By improving spinal alignment, chiropractic care can reduce tension in your muscles and nervous system, promoting relaxation and better sleep quality.
With Keystone Chiropractic, our team can help you get on the right track. Book your appointment today and discover how chiropractic care can help you obtain a restful night.
