With Daylight Savings Time fresh in our minds and some of us missing our extra hour of sleep.. let’s talk about sleep!
You spend approximately 1/3 of your life sleeping – so how can you make the most of it? Quality sleep is SO important for health. During your sleeping hours, your body is doing much needed healing and repair. Below are some tips to get the best sleep possible!
1 – Turn off all electronics an hour before bedtime
Doing things like watching TV or playing on your computer or phone can be detrimental to falling asleep at night. These electronics produce unnatural light which interferes with your brain’s production of melatonin (the chemical that helps you fall asleep and stay asleep). Many electronics also stimulate the mind which can make falling asleep much more difficult.
2 – Create a bedtime routine.
These aren’t just for kids! By having a regular routine before bedtime you train yourself to get ready for “sleep-mode.” Try calming things like prayer, meditation, stretching or writing.
3 – Have consistent bedtimes and wake-up times.
This will help your body establish a regular sleep-wake cycle
4 – Avoid eating right before bed.
Did you know it takes energy to digest food? And it takes even more energy to digest fatty foods! This can actually keep you awake as your body works hard to digest everything. Also, acidic or spicy foods can cause upset or heartburn. Sugary foods can (obviously) cause a spike in energy. Try to limit any food intake a couple hours before bedtime.
5 – Keep a journal by your bed.
This is a 2 part suggestion. (1) If you are someone who has difficulty turning your mind “off” then keep a journal or notebook beside your bed. When things pop up in your mind that you need to do – instead of spending hours of your mind racing about them, simply write them down. That way you know they are there and will be waiting for you in the morning. Or (2) Keep a sleep journal. Note the time you go to bed and the time you wake up. How tired were you when you laid down? How did you sleep? How did you feel when you woke up? You may be able to notice particular patterns in your sleep that may help you to determine what you can do to sleep better.
6 – Exercise! (Not right before bed)
Many studies have shown that those who exercise regularly fall asleep faster and have deeper sleep. Just another great reason to get out there and do some physical activity!
An ancient Chinese proverb states – “Only when one cannot sleep does one know how long the night is.” Did you know regular chiropractic adjustments can help with sleep? A properly connecting nervous system has many far-reaching benefits. Did you know that if find yourself consistently waking at the same time every night, in may be an indicator of a specific organ system needed assistance? Dr. Keppy is able see exactly what your body needs by doing a biosequencing scan. As vital as sleep is let’s keep you sleeping great!