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4 Tips for Getting a Better Night's Sleep

By Stephen R. Farris

Having trouble sleeping at night? Maybe you're stressed from work, school, or life in general. Getting a good night's rest is essential for our overall health, and when we don't it could lead to fatigue, clouded mind, and negatively affect our hormones.

It's not just adults getting lack of sleep, it can also affect kids as well. Having to get up early, spending nearly 8 hours or more in classes, then extracurricular activities, and homework afterwards. It can take a toll. 

Lack of sleep can also lead to weight gain and increase risk for certain diseases in both adults and kids.

But there is some good news. There are some things you can try that will help you get better rest at night so you don't end up with the lack of sleep taking a toll on your mind and body.

Brighter Light 

During the day, try using brighter light in the room. Sunlight and brighter lighting help keep your body's circadian (body clock) functioning properly. It can also improve your energy levels during the day and help you sleep better at night. Just remember to turn out the lights when going to bed.

Limit Caffeine

Caffeine stimulates the nervous system, and allows us to be more energetic and alert when consumed. However, in order to ensure you get a good night's sleep you might begin to cut down on caffeine consumption around mid- to late afternoon, at least 6 hours before heading to bed. 

Cut Down on Day Napping

When you've been working hard, there's nothing better than a midafternoon nap to help you feel more energetic afterwards. But sometimes that nap could be the cause of you not sleeping well at night when it counts the most. It may not always affect everyone, and studies have shown that many people did not have any problems with their sleep at night. But if you are, you may want to nap 30 minutes or less.

Sleep Schedule

Another idea to try is to put yourself on a sleep schedule. Try going to bed at the same time each night, and getting up at the same time each morning. Eventually, your body should make adjustments and become used to a sleep schedule. Just remember some of things mentioned previously -- late afternoon nap and consuming caffeine products late -- could disrupt your routine.

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

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