8 Tips for Getting a Good Night’s Sleep
How did you sleep last night? Really well? Not so great? If you did only manage to grab a few winks, how will it affect the rest of your day?
For many of us, there’s nothing better than a good night’s sleep. After a stressful day at the office or hours spent running errands with the kids, sanity can be restored with a solid night of restorative slumber.
But not getting the sleep you need? That may leave you feeling grumpy and tired all day, especially if irregular sleep patterns have become the norm.
Both your body and mind rest and refresh while sleeping making sleep an important aspect of your overall health.
If you’re finding it difficult to get enough sleep, try these tips for enhancing the quality — and quality — of your slumber!
1. Choose a good mattress
If you wake up with aches and pains that were not there when you went to bed, it may be time to get a new mattress. A good mattress supports the natural contours of the body, letting your muscles and joints fully relax.
2. Make sure you have the right pillow
The quest for a restful night’s sleep should always include a proper pillow. Keep in mind that your head weighs eight to twelve pounds. A good pillow provides comfortable support for your head, neck and upper back muscles so they can get some much-needed rest.
3. Sleep on your back or your side, not your stomach
Canada’s chiropractors recommend sleeping on your back or side. These positions allow your head, neck and spine to relax into their natural alignment. This reduces stress and strain on your muscles and joints that can disrupt your sleep and lead to aches in the morning.
4. Go to bed at the same time every night
Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm. Avoid naps, but if you must, limit naps to less than 30 minutes, and be sure to have your siesta before 3:00 p.m.
5. Use common sense and wind down before bed
Avoid caffeinated beverages, heavy meals, alcohol and vigorous exercise within two hours of bedtime – they can all disrupt sleep.
6. Create bedtime rituals
Some people like a hot shower before bed while others like to listen to relaxing music, watch TV or read. These cues let your body know it’s time to prepare for sleep.
7. Let your body wake up with light
In the morning, open the curtains or blinds soon after you wake up. Bright light helps to regulate your natural biological clock.
8. Don’t just lie there…
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. Try not to look at the clock – it may only make you feel anxious.
A good night’s sleep is just as important as regular exercise and a healthy diet, and vitally important to your long-term health and well-being. If you have continued difficulty getting a good night’s rest, chiropractic care and massage therapy may help. Contact our Pickering chiropractic and massage therapy clinic to make an appointment at 905-427-3202.