Sleep is so important for overall health. If you are in pain or not feeling well, sleep can be difficult. Restorative sleep is so important to healing. Most people would agree that there is nothing better than a good night’s sleep. There are many things in life that we are not able to control, but having good sleep hygiene will help support you in getting a good night’s sleep. See the tips below from the Ontario Chiropractic Association for ideas on how to increase your chance of getting a good sleep.
- If you are waking up with aches and pains, it may be time to consider getting a new mattress.
- Make sure to have a good pillow. Your head weighs 8-12 pounds, so you need a pillow that will support your head, neck and upper back so those muscles can get the much needed rest they need.
- Try not to sleep on your stomach as this will cause increased strain to the muscles in the neck and upper back. Canadian Chiropractors recommend that you sleep on your back or side. This allows the spine to be in a more neutral position.
- Try to go to bed at the same time every night. This keeps your sleep cycle in a regular rhythm. Also, avoiding naps is important. If you must nap, try to limit it to 30 minutes and before 3pm.
- Avoid caffeinated beverages, heavy meals, alcohol and vigorous exercise within two hours of going to bed. All these things can disrupt sleep.
- If you do the same things before bed every day, these will become cues for your body to start winding down and prepare for sleep.
- In the morning, open the curtains or blinds soon after waking. Bright light helps to regulate your body’s natural clock
- If you are having trouble falling asleep and are tossing and turning, get up after 30 minutes and do something boring until you feel sleepy again. Try not to look at a clock as this generally makes you feel anxious.
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