May is Better Sleep Month, and this month we'll be sharing how you can start every day with a good night's sleep! Sleep is so important to your overall health, so during this month we challenge you to add in some of these tips to your sleep routine.
#1: Pull the plug.
Keeping a TV, phone, or laptop in your bedroom makes it harder for you to sleep soundly. The lighting from these electronics actually stimulates your brain while you're trying to sleep and wakes you up. Try keeping those devices in another room and use a simple alarm clock instead of your phone.
#2: Rise and shine.
We all know it's so tempting to hit the snooze button over and over to get just a little more sleep, but this hurts you more than it helps you. Break this bad habit and set your alarm for the time you actually need to get up. If you can't let go of the snooze button habit, limit yourself to just one snooze hit per morning.
#3: Train for good sleep.
Exercise is important to help your body feel ready for sleep, and even just taking a walk can get your blood moving and improve your sleep. It's best to complete your workouts at least 2 hours before you go to bed so your body is ready to rest.
#4: Create comfort.
If your bedroom is not a comforting and relaxing place, you're not going to want to spend much time there. Make adjustments to your bedroom so that it is dark, quiet, cool, and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn't contribute to any aches and pains, and comfortable enough to support a good night's sleep.
#5: Banish worry.
If you're bringing the stress of your job and daily life to bed with you, you're not going to sleep well. Resolve to keep everything that's stressful out of your bedroom, so don't bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.
#6: Your mattress matters.
Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and your body naturally change over time, so if your mattress is seven years or older, it's probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.
If you continue to struggle with sleeping comfortably through the night, it may be the result of a sleeping disorder. Sleep disorders—such as insomnia, sleepwalking, night terrors, and sleep Apnea—can negatively impact your quality of sleep, and ultimately your quality of life. Our specialists in our 7 valley-wide locations recommend chiropractic care, nutrition counseling, and physical therapy along with cognitive therapy by a sleep specialist. Let's help you get back to optimal health today!