Quirky Sleep Tips that Actually Work
By Sandy Schroeder
Still looking for the magic formula to get 7 to 9 hours of nightly sleep? If you need answers, beyond limiting caffeine, electronics and noise, new research and a variety of expert advice from Healh.com may help.
Warm water strategy – A warm bath or steamy shower can enhance sleep as it counters the tendency for the body temperature to drop at night, according to Jason Ong, PhD, associate professor of neurology and sleep medicine at Northwestern University. Ong recommends taking a bath about 90 minutes before bed.
Daily exercise rituals – Researchers suggest creating a daily exercise routine that regulates body rhythms and gradually leads to restful sleep every night. Regular walks, swimming, biking, yoga or tai chi could deliver the exercise needed to help the body settle into sleep at night.
Fresh air supply– Recent studies in Indoor Air suggest leaving your bedroom door open at night to improve ventilation and avoid carbon dioxide buildup. Opening bedroom windows works too, but noise, security or temperatures may interfere. Take steps to keep the air in your bedroom fresh and clean with air filters.
Fresh bedding – Clean sheets, pillowcases and comforters also avoid accumulations of dust mites and other indoor pollutants.
Gratitude wrapups – One couple uses a whiteboard behind their bathroom door to list three things that they are grateful for each night. Adjusting one’s perspective with some thankful notes may make it easier to drift off to sleep.
Skip the sleep tracker – Some sleep specialists believe an activity tracker that monitors sleep may actually create an obsession for the perfect sleep formula that generates anxiety and reduced sleep quality.
Iron out the issues – Nothing seems to go further to enhance sleep than peace of mind. When we go to bed at night with a head full of daily worries, waking up at 3 a.m. is almost a given. Make a short list of your most pressing issues along with possible solutions. Then do your best to come up with some answers that relieve some of your worries.
Overall health review – If you are lagging in your regular medical checkups, set one up with your doctor and review your health numbers and overall health profile. High blood pressure, extra weight, ongoing body pain, or other issues, may be sabotaging your sleep.
Finding the missing links in your sleep patterns could be the difference between energetic and productive days, and ongoing struggles with tiredness and loss of alertness. Keep looking for the best answers.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Chicago, Ill.