Sleep is a normal part of our day and is essential to our well-being. Sleeping uncomfortably or never fully resting is just as detrimental to our health as not sleeping at all. Below are some common factors in the loss of sleep and what you can do to improve your sleeping patterns. If you have any other questions, please contact our offices. We can help you get back on the road to good sleep!
1. Avoid Blue Lights
One of the most significant contributors to sleep problems is the use of artificial lighting and electronics. These devices emit blue light which tricks our brains into thinking that it is daytime. Numerous studies have shown that blue light in the evening disrupts the brain's natural sleep-wake cycles, which are crucial for body energy and function the next day.
2. Take a Warm Shower
Take a warm shower just before you go to bed. If you have trouble going to sleep, a change in your shower schedule may be the answer. Taking a warm shower or bath at night adjusts your body temperature so that you’re more sleepy by bedtime.
3. Meditate Before Lying Down
Meditate before you go to bed if you want to relax your nerves, calm your psyche, and sleep well throughout the night. Meditate as often as you like, and schedule your sessions as long as you want (or as needed). When you calm your mind, you relax your body.
4. Dim or Turn Off the Lights
The best environment for going to sleep is a dark room. Turn off all the lights (including the nightlights) pull the blinds on your windows to block out as much light as possible. Turn out the lights in the hallways if they peak through the bottom of the door. Turn off all electronics and cover your computer lights. Get the room as dark as possible.
5. Avoid Coffee or Caffeine After 12 pm
Numerous sleep studies have shown that people who consume caffeine throughout the day disrupt their sleep cycle even if just by an hour. This disruption may go unnoticed to you because you are used to a particular lifestyle. Caffeine, however, hurts your sleep patterns and how much sleep you can attain during the night.
6. Drop the Temperature to the Mid-60’s
The most restful and comfortable sleep occurs when your sleeping environment reflects the changes in your body’s temperature. Reducing the heat or turning on the air conditioning right before bedtime is a great way to match your body’s natural drop in temperature during the evening. The most comfortable sleeping temperature for most people is in the mid-60s.
Sleep Well With Bomberg Chiropractic
Something that prohibits good sleep is a bad back, tense shoulders, or stiff neck. You reduce the impact of these issues, however, by visiting Bomberg Chiropractic. We provide a wide range of services including lower back pain treatment, spinal decompression, and chiropractic adjustment. We serve clients in the New Hope, Golden Valley, and Plymouth, Minnesota area. To schedule treatment or an initial consultation, contact us at 763-450-1755, or you can message us at drb@bombergchiropractic.com.