November 19

7 Ways to Improve Your Sleep

You’re not alone if you’re looking for ways to improve your sleep. Surveys reveal that more than one-third of adults in the United States get less than the recommended seven to eight hours of sleep each night. A good night’s sleep is essential to your physical and mental health. During sleep, your body and brain recover from the previous day and prepare you to wake up refreshed. Lack of sleep reduces this much-needed recovery time, and chronic sleep loss can increase the risk for certain diseases and adverse medical conditions.

Sleep and Your Health

Poor sleep quality is more than just not getting enough sleep. It also includes insomnia (the inability to fall and stay asleep), waking up multiple times during the night, or not feeling rested when you wake up in the morning. According to a study by the National Sleep Foundation, sleep quality has a significant impact on overall health. 67% of participants who reported fair to poor sleep also reported having poor health overall. Multiple studies have linked sleep deprivation with a weakened immune system, weight gain, and decreased brain function. Getting sufficient sleep helps keep hormone levels in check, helps your body fight off infection, and improves your mood and ability to focus throughout the day.

Natural Ways to Improve Sleep Quality

1. Regular Exercise

A regular exercise routine is good for your entire body. It helps keep your weight in check and your heart functioning properly, improving sleep quality. Adults in one study who got just 150 minutes of exercise each week reported a 65% improvement in sleep quality. Exercise releases excess energy, so you’re more likely to fall asleep quickly and stay asleep. Most people find that exercising several hours before bedtime is best.

2. Establish a Sleep Schedule

Establish a regular sleep schedule. Go to bed at the same time and wake up at the same time each morning. Sticking to the same schedule – even on the weekends – allows your body to develop a sleep routine. After your body gets used to the routine, falling asleep and staying asleep will be easier. You’ll feel more rested and ready for the day.

3. Develop a Calming Bedtime Routine

Adults, like children, benefit from a calming bedtime routine. Make it a habit to establish a routine that allows you to calm down and destress before bedtime. This might be taking a relaxing bath, reading, meditating, or taking a short walk. Choose an activity that works for you.

4. Avoid Alcohol and Caffeine

If your evening routine includes a cup of coffee or other caffeinated beverages, it could lead to restless nights. Caffeine is a stimulant that increases adrenaline and blocks naturally occurring sleep chemicals in your body. The same is true for alcohol. While a glass of wine may make you drowsy, regular alcohol consumption before bedtime can disrupt your sleep.

5. Turn Off Electronic Devices

The effects of smartphones on sleep have been studied extensively, and the results are interesting. Smartphones and tablets emit a blue light that signals the brain that it’s morning, suppressing melatonin and leading to poor sleep quality. Turn off the television and all electronic devices an hour before bedtime, and your sleep quality will likely improve quickly. If you need to keep your phone handy, put it out of reach and silence it.

6. Don’t Smoke

Improving your sleep is just one of many reasons to quit smoking. Nicotine is a stimulant that speeds up your heart rate and other body systems, making it difficult to fall asleep.

7. Make Your Bedroom Sleep Friendly

Eliminating light sources and noise in your bedroom will make it easier to relax and fall asleep. Blackout curtains and eye masks can help keep your room darker. If traffic or noisy neighbors keep you awake, listening to calming music or restful nature sounds can help you feel calmer and drown out unwanted sounds.

These are just a few ways to improve sleep quality without using medications. Sleep is essential for good health, productivity, and happiness. If you struggle with sleep because of aches and pains, a chiropractor may be able to help.

How Regular Chiropractic Care Can Help

Routine chiropractic care is growing in popularity as an all-natural option for better sleep quality. Chronic pain in the spine, neck, hips, and legs can cause discomfort when trying to get comfortable and fall asleep. Tossing and turning while trying to find a comfortable, pain-free position is frustrating and causes many restless nights. When chronic pain and migraines impact your ability to fall asleep, evidence suggests routine chiropractic care may help you achieve better sleep and eliminate the need for pain and sleep medications.

A chiropractor is a well-trained and licensed medical professional who adjusts and manipulates the body’s muscular and skeletal system to reduce pain, regain mobility, and improve posture, allowing the body to get the sleep it needs for optimal health and wellness. Chiropractic treatment is safe and non-invasive, and while there may be sounds of a snap, crackle, and pop during adjustments, there is no cause for alarm.

Call the Bluffs Chiropractic & Family Wellness Team

If you think chiropractic care might be the right solution for you, call The Bluffs Chiropractic & Family Wellness team today. After a thorough chiropractic assessment, we’ll develop an individualized treatment plan to meet your needs. Chiropractic treatments can help improve joint movement and relax tight and spasmed muscles without using pain medications or invasive procedures.

If you’re ready to take the next step in achieving relief and overall wellness, contact The Bluffs Chiropractic & Family Wellness team today. Dr. Joshua Lippincott has been serving patients for over 12 years and is passionate about helping people achieve their best possible health. Contact us online or call (636) 326-2525 to schedule your initial consultation.


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