Sleep Soundly, Sleep Better, Wake Refreshed!
May is National Better Sleep Month. Nothing can leave you feeling more lethargic, worn down, and cranky throughout the day than not being able to sleep well. Not only that, sleep is essential for staying healthy. Do you have trouble falling or staying asleep? Sleep better with these easy sleep tips for Better Sleep Month.
Easy Sleep Tips to Help You Sleep Better
Create a Bedtime Routine
We do this for children, but that same mentality also applies to adults. Establishing a calming routine will help your body and mind unwind before bed. This could include taking a warm bath, reading a book, or listening to soothing music. Also, consider making your bedroom a conducive space for sleep by keeping the room dark and ensuring you have a comfortable yet supportive mattress.
Limit Electronic Usage
Make sure that when you are creating a bedtime routine, it does not include a lot of screen usage. The blue light emitted by electronic devices can interfere with your body’s melatonin production, making it harder to fall asleep. It is best to avoid screens for at least an hour before bed.
Visit a Chiropractor
Chiropractic care focuses on the health of the spine and the central nervous system. By correcting any misalignments within the spine, the brain can more effectively communicate with the body’s sleep receptors. It can also help treat underlying conditions that are contributing to poor sleep, like back pain and sleep apnea. Chiropractic adjustments to the upper cervical spine can help to improve airflow and reduce apnea episodes, as well as relieve pain that may cause wakeful episodes during the night.
Stick to a Sleep Schedule
Try to go to bed and wake up around the same time every day, even on weekends. This habit helps train your brain to know when it’s time to sleep by setting your sleep-wake cycle on a dependable schedule.
Be Wary of Caffeine
There are many benefits to avoiding caffeine, as it can trigger your stress hormones and increase your blood pressure. Both of these things can contribute to your inability to sleep. If you just love the comfort of a morning cup of coffee, that’s ok, just try to limit your intake and don’t consume any caffeine after 2 or 3 in the afternoon.
Consider a Melatonin or Similar Sleep Supplement
While it is best to try other avenues first, you may also want to consider a sleep supplement. Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” because it is key in promoting sleep and regulating circadian rhythms. Melatonin production is controlled by exposure to light. Depending on the person, you may find you need an occasional supplement to give you a boost before bedtime. Other natural, non-medication sleep aids to try include chamomile tea, valerian root, and magnesium.
Undercover Sleep Tip: Exercise!
These other sleep tips may seem pretty standard, but one tip for better sleep you may not have considered is exercise. Regular exercise can help you get better sleep by helping to reduce stress and anxiety, promote relaxation, and increase your time in deep sleep. Exercise can also help regulate your body’s natural circadian rhythms, which control your sleep-wake cycle. Make sure you are getting light to moderate activity throughout the day. Also, it is important to note that some people find it hard to fall asleep immediately following exercise, so it is best to finish your workout at least a few hours before bedtime to allow your body time to wind down and relax before sleep.
Why is better sleep important?
Sleep is essential because it helps both your physical and emotional well-being, regulates hormones, improves cognitive function, and rejuvenates the body. Some studies have also shown that getting adequate sleep on a regular basis can increase your overall lifespan. Those are pretty solid reasons to make sure you get better sleep. Which one of these easy sleep tips will you try out first for Better Sleep Month?
Chiropractors in Oviedo, Florida
Dr. Paul Toma and Dr. Monica Kim, chiropractors at ProCare Oviedo Chiropractors, will ensure that your care is exceptional and exceeds your expectations. Our services support healthy sleep patterns without the use of drugs or surgery. You will never be treated as a ‘number’ at our office, and our doctors are always available to address your health concerns. We are located in Central Florida and serve Oviedo and surrounding areas.
