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Avoid These Sleep Mistakes

By Rachel Carver

We know that quality sleep is an important part of overall health. Adults need between seven and eight hours of sleep each night.

Setting a sleep and wake routine and putting the electronics away help us fall asleep. But what about the other things we do? How do they impact our sleep?

Read on to learn about mistakes we make that impact our sleep and how to avoid them.

Cool Your Room

A common culprit to poor sleep is feeling hot, not able to get comfortable. According to the National Sleep Foundation, 66 degrees is the optimal sleep temperature. This might seem chilly, but it will allow you to get comfortable in your blankets and not overheat. Create day and night routines in your thermostat to help you get a full night's sleep.

Replace Your Pillow

Do you remember the last time you bought a new pillow? If the answer is no, it is time to replace it. The National Sleep Foundation recommends purchasing a new pillow about every two years. Fold your pillow in half. If it does not immediately reform, it needs to be replaced. Pillows also become filled with dust mites and dead skin over time.

Don't Work Before Shut-Eye

Have you ever worked late on your laptop and then tried to fall asleep? You feel tired but your brain is still wide awake. You need a transition to relax your body and mind to prepare for sleep. Try some light stretches, read a good book, or meditate before getting into bed. This will prepare your body for sleep.

Skip the Bedtime Snack

Too much sugar or calories close to bedtime can cause your blood sugar to climb and then drop quickly during sleep. This can wake you up in the middle of the night. Chocolate contains high amounts of caffeine and theobromine, a compound that can increase heart rate and keep you awake when you want to be asleep.

Don't Check the Clock

Something randomly wakes you up. Without thinking, you check your phone or bedside clock. And then you start worrying about how much sleep you are losing and spend a half hour trying to go back to sleep.

Set your alarm before you go to bed, and try not to look at it again, even when you wake up suddenly. Watching the time go by will only give you anxiety and keep you awake. Try meditation or deep breathing until you go back to sleep.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Surprise, Ariz.

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