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How to Be A Champion Sleeper

By Sandy Schroeder

We all want to excel when we head out to the courts, or step into a meeting, but sleep can be a different challenge. We know we need 7 to 9 hours of sleep every night, and we use all sorts of tactics to get to sleep.  If you are still working on this issue, here are some tips from the Mayo Clinic that might make you a champion sleeper.

Deal with Your Worries

It’s easy to take worries to bed with you. Visions of unpaid bills, kids’ school issues, or work concerns all fight for space in our heads and keep us awake. Ease your mind by writing down major worries with notes on how you are resolving them.

Dine Right

Enjoy a light healthy dinner 3 to 4 hours before bedtime. Avoid overly spicy foods, inflammatory processed foods and fatty animal proteins.

Exercise Daily

Get at least 30 minutes of exercise daily, but avoid exercising right before bedtime. Walk, run, hike, or bike and use strength training and aerobics to reduce stress and depression. Exercise outside whenever you can.

Skip Nightcaps, Tobacco and Caffeine

Avoid drinking or smoking right before bedtime and start limiting caffeine in early afternoon. Caffeine can stay in the system for up to 12 hours.

Ditch the Electronics

Leave your phone, laptop, tablet and TV outside of the bedroom if possible. Make a full transition from work and social contacts to let the day go. Pounding out one more item, or tackling a bunch of emails keeps the mind tuned into the day. Stimulating TV shows create similar distractions.

Shoot for Cool, Quiet and Comfortable

Create a sleep retreat. Move excess furniture out of the room. Use air filters to screen noise and clean the air. Add some greenery to remove toxins, and light-blocking drapes to keep the light out. Make sure your mattress, pillow and pajamas are comfortable.

Keep the Same Bedtime

Go to bed at the same time every night, including the weekends if possible.  When you do, you may find it much easier to drift off at night and wake up at the same time every morning

Develop a Sleep Ritual

Let go of the day with soft music, a warm bath, good book or simple snack. As a ritual is established, just the sound of the music can be a cue to rest well. Enjoy your sleep.

When Issues Persist

See your doctor to identify and treat any underlying causes if sleep issues continue. 

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

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