How You Can Sleep Better
By Sara Butler
When you have a bad night’s sleep, it’s natural to wonder just where you went wrong. Maybe you think you went to bed too early or that you need a new pillow. Maybe you wonder if your bedroom should be kept a little cooler or if the light from your alarm clock is just too bright. If you’re trying to figure it out by asking these questions, then you may be going down the wrong path. That’s because a good night’s sleep starts from the minute you wake up. Here’s what you can do all day long to help you sleep better once bedtime rolls around.
First things first -- when you wake up in the morning, resist the urge to hit snooze. The only thing that snuggling under the covers for a few more minutes accomplishes is confusing your body. It’s a far better strategy to get up at about the same time each day and establish a regular wake/sleep pattern for your body to get used to.
Put Off Coffee
You should try to resist the temptation to guzzle a cup of coffee when you roll out of bed. Research has shown that waiting until around 10 in the morning when your cortisol levels start to dip, is the best plan of action -- and the healthiest.
Instead of starting off your day with coffee, try eating a good breakfast filled with protein and whole grains, then have a cup of coffee later. If you have breakfast around the same time each day, then it will help to regulate your body’s natural wake/sleep cycle.
In the Afternoon
When the afternoon rolls around, you have to keep the healthy momentum going. Avoid too many carbohydrates, as they’ll just drag you down in the afternoon and make you feel sleepy. If you feel tired in the afternoon and want to nap, go ahead; however, make sure they’re power naps and keep them short.
In the Evening
Go to bed at the same time each night since that helps to preserve your body’s natural rhythms of sleepiness and wakefulness. Also, you should avoid saturated fats in the evening. Research has shown that they can have an adverse effect on your sleep cycle. Finally, make sure your bedroom is cool and dark, which will help you fall asleep and stay that way.
Great sleep starts before you think it does! Have good habits and you'll sleep like a baby each night.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Orlando, Fla.