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6 Tips to Sleep Sound

By Virginia Laird

Sleep can be a struggle, especially this time of year. With so much to do and not enough time to get it all done, many find themselves burning the midnight oil. This can lead to restless sleep. Health and wellness experts have put together a list of tips for you to try to help manage your sleep issues. These include:

  • Exercise after dinner
  • Have a bedtime routine
  • Cut out your caffeine
  • Give yourself a bedtime 
  • Avoid eating too late
  • Consider essential oils

Exercise After Dinner

According to research, making time to exercise after dinner can help release tension from the body that has built throughout the day. This same research indicates that exercise can also help relieve stress and clear the mind, which can also be issues preventing you from sleep. It is suggested that you get at least 30 minutes of exercise each day to help with your sleep issues. 

Have a Bedtime Routine 

Experts say that having a light bedtime routine can help the body know when it is time to relax. This should include only activities that help wind down. For many this may include meditation, reading, stretching, and more. It is advised that your routine should last no longer than 20 minutes.

Cut Out Your Caffeine

Caffeine is a substance that keeps the body going. It does very little to support a good night of sleep. For this reason, it is imperative that you cut off caffeine consumption prior to dinner. Consuming caffeine too close to dinner can interrupt your ability to fall asleep and get in the way of a good night of sleep.

Give Yourself a Bedtime 

Experts say that giving yourself a bedtime can be helpful in getting enough sleep. Those who follow a strict bedtime go to bed early enough to get the hours of sleep they need to be ready to go in the morning. For many adults this is six hours of sleep each night. However, there are plenty who need much more than this. Knowing how much sleep you need can help you identify your best bedtime.

Avoid Eating Too Late

Choosing to eat too close to your bedtime can cause a host of issues. With food in the belly, the body works harder to digest it. This can cause issues with stomach aches, inability to get comfy while laying in bed, and much more. Many experts say that you should try to avoid eating at least two hours before bedtime. Give this a try tonight to see how it affects your sleep. 

Consider Essential Oils 

There are plenty who swear by the use of essential oils to help with a variety of issues. Lavender is an oil that is linked to the ability to help with sleep. Many suggest diffusing it in the air or placing a drop on your pillow to help the body and mind rest better. If essential oils are your thing, give this a try right away. 

Start making these tips work for you now!

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

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