ChiroTrust

The ChiroTrust Pledge

  • Member Login
  • Non-Member D.C.
  • Home
  • About
    • Contact
  • Back Pain
  • Neck Pain
  • CTS
  • Fibromyalgia
  • Headaches
  • Whiplash
  • Whole Body
    • Exercises
  • Joint Pain
    • Shoulder Pain
    • Hip Pain
    • Knee Pain
  • Advanced
You are here: Home / Whole Body Health / How Can I Improve My Sleep Quality?

How Can I Improve My Sleep Quality?

February 1, 2017 by ChiroTrust

781
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin

Here are a few ways to improve your sleep quality in spite of a busy lifestyle:

  1. SET A SCHEDULE: Set a time for BOTH going to bed AND getting up in the morning, preferably at the same times each day—even on weekends.
  2. EXERCISE: Try to get 20-30 minutes of exercise every day (but NOT just prior to bedtime). FIRST thing in the morning is often the best time—before we can “talk” ourselves out of it!
  3. AVOID CAFFEINE, NICOTINE, & ALCOHOL: These stimulate the brain and keep us awake. Caffeine sources include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smoking promotes light sleep and early morning waking from nicotine withdrawal. Alcohol also interferes with deep sleep and REM sleep—especially when consumed before bedtime!
  4. RELAX BEFORE BED: Take a warm bath, read (but not an action-packed book), and/or perform relaxation exercises before bedtime, as studies have demonstrated these to help one fall asleep.
  5. SLEEP UNTIL SUNRISE: Try to wake up with the sun or turn on very bright lights in the morning. This helps “set” the body’s biological clock and exposure to morning sunlight can help people fall asleep later that night.
  6. GET OUT OF BED: If you can’t sleep, do something like read, watch TV, or listen to music until you feel tired. Anxiety about NOT being able to sleep contributes to insomnia!
  7. CONTROL ROOM TEMPERATURE: Keep the temperature comfortable. If the room is either too hot or too cold, it may prevent you from both falling asleep and also reaching deep, restful sleep when you do finally clock out.
  8. SLEEP AIDS: These can include sleep supplements such as valerian root, melatonin, chamomile tea, and/or kava starting with a low dose and gradually increase it as needed.

Other “lifestyle” tips on getting a higher quality sleep include: 1) keep noise and light to a minimum (use earplugs, window shades, or an eye mask); 2) avoid large meals two hours before bedtime; 3) avoid afternoon naps; 4) stop mentally taxing tasks one hour pre-bedtime; and 5) avoid emotional discussions/thoughts right before bedtime.

This list is certainly finite and could go on much longer. The BOTTOM LINE is that if you need help, your doctor of chiropractic can offer a LOT of benefits and when necessary, can work with primary care physicians and sleep specialists—all in the quest of getting you to sleep!

781
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin

Related Articles

Feet, Leg Length, and a Stable Foundation Chiropractic care focuses on treating the whole person and realigning the spine to maximize function and health. This month’s focus is on the feet and how they can have a tremendous effect on the whole body. Let’s take a look! Did you know that the foot consists of 26 bones, 33 joints (20 of which are freely movable), and more than 100 muscles, ...
Walking vs. Running – What’s the Best? The focus on aerobic exercise is all around us. You can’t pass a magazine stand without being inundated with cover pictures of people walking, running, cycling, or doing some form of exercise. So the question begs, is walking good enough? Let’s take a look! A GREAT plus about walking is that it can be done virtually anywhere and at any time, ind...
Chiropractic and Blood Pressure The chiropractic management of musculoskeletal complaints such as low back pain, neck pain, headaches, and the like is well established in peer reviewed literature and recommended care guidelines throughout the world. Put simply, chiropractic care WORKS consistently well for many problems involving the neuromusculoskeletal system. What about its ef...
Can Chiropractic Help Me Lose Weight? Obesity is one of the leading health-related problems facing the developed world. In fact, more than 1/3 (34.9% or 78.6 million) of adults in the United States (US) are obese. Obesity is linked to heart disease, stroke, type 2 diabetes, certain types of cancer, and many preventable conditions that can lead to a premature death. The estimated costs ...

Filed Under: Whole Body Health

« Previous Page
Next Page »

Leave Your Comment Below!

Michael Roizen, M.D.
Chief Wellness Officer At The Cleveland Clinic

Members of ChiroTrust® have taken “The ChiroTrust Pledge”: “To the best of my ability, I agree to provide my patients convenient, affordable, and mainstream Chiropractic care. I will not use unnecessary long-term treatment plans and/or therapies.”

  • Back Pain
  • Neck Pain
  • Carpal Tunnel Syndrome
  • Fibromyalgia
  • Headaches
  • Whiplash
  • Whole Body Health
  • Advanced Articles
  • Exercises

Search:

Most Shared Articles

  •  
    Fibromyalgia – “What Can I Do for This Pain?”...
    8.3k Shares
  •  
    Concussion,The Cervical Spine,and Spinal Manipulation...
    5.9k Shares
  •  
    Fibromyalgia and the Immune System...
    8.4k Shares
  •  
    10 Tricks to Manage Low Back Pain...
    6.6k Shares
  •  
    Truths & Myths of MRI for Low Back Pain...
    4.9k Shares
  •  
    Neck Pain – The MOST Important Exercises (Part 1)...
    3.3k Shares
  •  
    Chiropractic and Helping the Aging Population...
    3.1k Shares
  •  
    Fibromyalgia “Diet” – Is There Such a Thing?...
    2.4k Shares
  •  
    Fibromyalgia and HOW TO IMPROVE SLEEP!...
    2.3k Shares
  •  
    Can Chiropractic Help My Headaches?...
    7.4k Shares

© Copyright 2017 ChiroTrust® · All Rights Reserved
Sitemap

This information is not to be considered, use as a substitute for, medical advice, diagnosis, or treatment. Please talk to your health care provider for anything related to your health including but not limited to diagnosis and treatment advice and/or care. None of the information offered through this website represents or warrants that any particular doctor, care, products, or services is safe, effective, or appropriate for you. Always seek the advice of a health care professional. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and are experiencing a medical emergency, please call 911 or call for emergency medical help on the nearest telephone.
7ads6x98y

Share This Post With Your Friends!

How Can I Improve My Sleep Quality?

781
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin