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Proven Steps to Sleep Better

Good sleep is vital for good health and wellbeing. It impacts how our brain functions–how we process information and remember important details in our life. It also influences our mood and frame of mind. Unfortunately, almost a third of American adults do not get enough quality sleep. 

Sleep deprivation can affect our lives negatively. Many of us need at least 7 to 8 hours of restful slumber each night. If we don’t get enough sleep, we may become groggy and grumpy in the morning. We might also struggle at work as sleepiness can affect our focus, decision making,  and reaction time. Lack of sleep can also trigger psychological problems such as anxiety, depression, and paranoia. It can also increase your risk for high blood pressure, obesity, and stroke.

We must ensure that our body gets the rest we deserve to avoid these problems. Maintaining a healthy sleep schedule ensures sleepiness or fatigue won’t interfere with our daily activities. Getting enough sleep can also keep our immune system healthy, protecting us from disease-causing germs and bacteria. It can also enhance our memory and problem-solving skills. Moreover, being well-rested allows us to accomplish our daily tasks with ease because we feel more lively and alert.

How to Sleep Better 

Many of us would love to wake up feeling refreshed and relaxed. However, not all of us could always enjoy such luxury. In fact, many American adults now suffer from sleep deprivation. If you struggle to get a full night’s sleep, here are some proven ways you can try to rest and relax.

Use a comfortable mattress and pillow.

A quality mattress and set of pillows are essential if you want to rest and relax. Make sure to find a mattress that gives your spine the proper support it needs. This will reduce the likelihood of lower back pains and neck stiffness that can also interfere with your slumber. You can also choose a pillow with gel-infused memory foam to help you avoid discomfort when on your bed. Soft and cozy sheets and beddings can also help you feel relaxed at night.

Limit caffeine and alcohol before going to bed.

It’s important to take caution in the food and drinks that you put in your body before you sleep. For example, drinking caffeinated beverages like soda, coffee, and tea ten hours before going to bed can disrupt your sleep. Likewise, drinking alcohol can also interfere with your sleep schedule. While taking a nightcap seems relaxing and may help you rest, it can actually affect the quality of your sleep.

It’s also crucial that you avoid big meals at night or eat late dinners. Make it a point to eat light and healthy snacks in the evening and avoid foods high in sugar and fats.

Set a sleep schedule.

To ensure that you get enough rest, set up a schedule to encourage at least seven hours of restful sleep. You can start by choosing a waking up and sleeping schedule. Strive to go to bed and get up from your bed at the same time every day. Be consistent even during weekends. Teaching your body the schedule will reinforce a healthy sleep cycle.

Remember also to be careful when taking naps. If you take a nap later in the day or longer than usual, it can disrupt your sleep schedule. Take your naps early in the afternoon and keep them around 20 minutes to be safe.

Reduce blue light exposure at night. 

Electronic devices like laptops, tablets, and smartphones emit blue light that tricks your body that it is still daytime. Blue light keeps your body awake and delays its sleep schedule. 

Here are some ways of reducing blue light exposure at night:

  • Wear blue light glasses that are designed to block blue light emitted from digital screens. 
  • Turn off devices two hours before going to sleep.
  • Use a blue screen cover for smartphones, tablets, and laptops that filter blue light.
  • Install apps and software that lower blue light levels.

Take a relaxing warm bath.

Taking a warm bath at night can help you sleep better. According to experts, you should time your bath an hour and a half before you want to sleep. This way, your body is relaxed and ready to sleep. 

See a chiropractor.

Chiropractors are healthcare professionals who can help you with sleep problems. They can give proper diagnosis and provide a treatment plan to improve functionality, restore range of motion, and reduce body pains. 

Chiropractors at LifeClinic can perform various adjustments to treat misalignments that can result in sleeping problems like apnea and insomnia. Typically, these treatments are paired with proper exercise and relaxation techniques for the best results. Chiropractic practitioners can also recommend sleeping positions to fix your posture and help you sleep better.

Getting Enough Quality Sleep 

Getting enough sleep is crucial if we want to live a healthy and fruitful life. Being well-rested gives us the energy to achieve our goals and accomplish daily tasks. It also helps our body become strong and resilient to illnesses. Additionally, it can keep us in high spirits and allow us to engage more with the world.

As such, we must take active steps in ensuring that we get enough quality sleep. The suggestions provided above can help you get started. Try creating a space where you can relax, set up a sleep schedule, engage with relaxation techniques and chiropractic treatments, and see how they can make a difference in the way you rest and relax.

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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