10 Sleep Tips to Get You Through the Night
Here are some easy tips to help you experience a relaxing sleep and awake feeling more rested.
1) Don’t try too hard. If you can’t fall asleep right away, get up and move to a quiet area, try reading or relaxing by meditating.
2) Avoid naps during the day. Most people take naps because they don’t get enough sleep at night, and then when they take a nap, it affects their sleep schedule at night. If you can skip your nap, you will be more tired at bedtime and be able to fall asleep easier.
3) Watch what you eat. Avoid heavy meals or snacks close to bedtime, avoid caffeine after noon, and avoid sugary and spicy foods later in the evening. If you find yourself getting up frequently to use the restroom, try not to drink anything after 8 PM.
4) Visualize a relaxing, peaceful place, such as a favorite childhood memory or vacation spot. Feel the warmth, smell the ocean, hear the waves crashing…..
5) Avoid sleeping medications if you can. If you must take something, use the pills as directed as they may cause insomnia. Avoid long term use if possible.
6) Expose yourself to bright lights when you wake up. It helps to establish your circadian rhythm and rejuevenates you each morning.
7) Take the technology out of the bedroom. Getting rid of your laptop, TV, cell phone and other electronic devices will allow you to wind down easier. Too much stimulation before bed can make it hard for your mind to relax.
8) Establish a relaxing routine before bedtime. The routine will help your mind and body recognize the signals that bedtime is near. Make your routine relaxing with things like meditating, stretching, drinking a cup of relaxing herbal tea, or visualization exercises. Use some lavender esseintial oil, or a blend like Peace & Calming before bedtime. Try not to worry about the day ahead.
9) Make sure you have a good mattress and pillow. Mattresses should be changed every 5-8 years. Pillows should properly support the head and neck and shouldn’t be too thick or thin. A good pillow is the ChiroFlow Water Pillow, which allows you to fill it to the level that best suit you.
10) Chiropractic adjustments may also be able to help you get a more restful sleep. If pain is keeping you awake or bothers you in the morning, there may be a misalignment in the neck area. A chiropractor can also help you determine if your pillow and mattress are providing adequate support.
If you have any other sleep related questions, feel free to call or stop by our office.
Dr. Brenda Trudell is a chiropractor and owner of New Beginnings Chiropractic in Mount Horeb, WI. The clinic focuses on natural health, especially for women, pregnancy and children through chiropractic, acupuncture, massage, fitness, nutrition, essential oils, and more. As a female chiropractor, she understands the special circumstances surrounding women's health. Men and women are not created equal, and it is important to acknowledge that in the healthcare world. She strives to find the most current healthcare information to help all of her patients.
Dr. Trudell is available to present to groups on many different topics. Please contact the office for details or with any questions. Dr. Trudell is certified in the Webster Technique. For more information, visit newbeginningschiropractic.net or email at brendatrudell@drtrudell.com.
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