The Recipe for a Good Night's Sleep
By Sara Butler
You need sleep to stay healthy. According to the National Institutes of Health, sleep problems in the long term can have a big impact on your emotional, mental, and physical health. People who suffer from sleep disturbances and don’t get enough sleep have a higher chance of suffering from chronic diseases too -- which is why sleep is so incredibly Important. Here are a few ways you can set yourself up for sleep success.
Have a Routine
If you’re a parent, you know the importance of a sleep routine for a baby and a child. Well, a sleep routine is important for an adult too. Routines at night help to prepare your body and brain for sleep and allows it to make a smooth transition from being awake to shutting down for the night.
You may want to consider a warm bath or shower before bed. Perhaps a book or a yoga session is in order. Don’t do anything that gets your heart pumping too fast in a couple of hours before bed but instead helps to relax your muscles along with your mind. Try not to eat before bed either because that can make sleep more difficult too.
In the Bedroom
There are things you can do to your bedroom to help sleep come more easily too. You should:
- Create a comfortable bed – Find a pillow and mattress that support your body properly and use linen or cotton sheets that allows airflow to keep you cooler at night. If you have anxiety or insomnia at night, a weighted blanket may be a good option.
- Reduce light – Your room should be dark when sleeping since light will make it more difficult for your brain to produce melatonin to help you fall asleep.
- Lower the temperature – Your thermostat should be set somewhere between 65 and 72 degrees Fahrenheit for optimal comfort while sleeping. Cool rooms assist your body in regulating temperature and will help you stay comfortable.
- Add white noise if needed – Some people need white noise to help them fall asleep such as a fan or sound machine. It can help block out other noises that may disturb your sleep.
Avoid Certain Foods
If you need a good night’s sleep, then it’s important to avoid certain foods such as sugar, alcohol, caffeine, fat, spicy foods, and MSG. They may make it more difficult to get comfortable so you can fall asleep.
Make sleep a priority in your life by following these tips!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mesa, Ariz.