Sleep Better: 8 Simple Steps

Sleep Better: 8 Simple Steps

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Ten to fifteen percent of Americans suffer from chronic insomnia. Do you?Most of us experience an occasional sleepless night, but prolonged boutsof insomnia can lead to decreased mental function, frazzled nerves, andlowered immunity. The good news is that you don’t have to pop a pillor count sheep: Just follow these simple, natural steps to get more Zs.

• Exercise regularly, but don’t exercise within sixhours of your bedtime. Physical activity speeds up your heart rate andmetabolism, making it difficult to wind down at night. Try to scheduleyour workouts in the morning, so you can benefit from that extra energyduring the day.
• Avoid caffeine after noon. Caffeine is a stimulant foundin coffee, tea, cola, and chocolate. Some people clear caffeine fromtheir bodies slowly (you know who you are). These people should avoidcaffeine completely.
• Avoid alcohol. Many people find that alcohol helps themrelax at night. Although it may help induce sleep initially, alcoholdisrupts your normal sleep patterns, leaving you tired and groggy inthe morning.
• Keep regular sleeping hours. Your body likes routineand will respond better to a consistent bedtime.
• Don’t work on the computer or watch television forat least one hour before going to bed. These activities stimulate yourmind at a time when you should be preparing for rest.
• Avoid eating large, late evening meals. Do eat a lightsnack a couple hours before retiring to avoid low blood sugar levelsin the middle of the night, which can wake you up.
• Decrease light in your bedroom. A dark environment isnecessary for the production of melatonin, a hormone that encouragesa healthy sleep cycle.
• Try yoga or meditation to clear your mind and help prepareyour body for sleep. Like regular sleeping hours, a steady practice willyield the greatest benefits.

In addition, if your insomnia is caused or made worse by aches and painsat night, it may be time for a new mattress and/or pillow—and a visitto your doctor of chiropractic. Your sleeping surface should support theentire body— including the spine, neck, head, and limbs— evenly,with no gaps. For recommendations tailored to your specific needs, talkto your doctor of chiropractic. Chiropractic can also help promote bettersleep by correcting imbalances and tension in the body, so that you canrelax completely.