Sleep is incredibly important; it is literally the time for your body's batteries to recharge, reduce stress, heal and be able to take on the next day at 100%. Here are 6 things you can do today to help lead a better night's sleep.
1. Power Down
30-60 minutes before bedtime to put away your devices, phones and turn off the television. Your brain is a supercomputer; the fastest and most dynamic connection of neurons happens in your brain making it a supercomputer. The light, frequency, sound, pictures and words from electronic devices is just more information for your brain to bring in and process.
It can prove to be challenging to try and fall asleep with a stimulated brain. Find a time to power down the devices and prep your brain for bedtime.
2. Power Nap if you have to
Sometimes naps can be beneficial; especially a 20-minute power nap. We really do not want to nap any more than that as we may enter a full sleep cycle in the middle of the day and causing you to stay up later in the night.
3. Watch what you are eating
Going to bed hungry or stuffed from the buffet won't help you fall asleep faster in fact that discomfort may keep you up or keep you from entering a deep restful sleep.
Stimulating and depressant effects of nicotine, caffeine and alcohol will also affect your ability to sleep.
4. Create a Bedtime Routine
So you finally agreed to the first tip by powering down your devices, now what? Now it's time to create that routine. Is the garbage out? Is the dishwasher running? Are you ready to read a chapter from your book? How about brushing your teeth, washing your face and doing your daily spinal hygiene exercises?
Creating a routine before you head to bed can train your brain and body to prepare for a good night's rest and recovery.
5. Set Your Body's Clock
Go to bed and get up at the same time every day if you can or roughly thereof and limit the difference in your sleep schedule on weeknights and weekends to no more than one hour on each end.
Being consistent reinforces your body's cycle to ensure a restful night's sleep.
6. Add physical activity into your day
Regular physical activity may be able to help with sleep. I am not saying you need to go get a gym membership, but a simple daily activity like a 30-minute walk during the lunch hour is a small regular activity to help with your brain and body's daily stress which may lead to a better night's sleep.
Know when to contact your chiropractor
Almost everyone has an occasional sleepless night it is random, and it happens. But if you have consistent and a routine trouble with falling asleep, staying asleep and are waking up fatigued it's time to contact your chiropractor .
Identifying and treating an underlying issue like neck pain, back pain, whiplash injuries and headaches can help you get the better sleep you deserve.
If you're looking to regain your ability for a restful and recharging night's sleep contact us at 763-432-3932 or click schedule now on our website to schedule your new patient appointment. We look forward to serving you!
Dr. Greg Beenken
Contact Me
