Change Your Habits for Better Sleep
By Brandi Goodman
Better Sleep Month in May encourages people to learn just how they can get a better night's rest. If you find yourself having trouble drifting off to sleep each night or waking multiple times as the night goes on, it might be time to change your habits throughout the day. The things you do daily, as well as the nighttime routine you follow, can have a huge impact on the amount of rest (or lack of it) that you receive.
Decrease Light Exposure at Night
You should be getting lots of sunlight during the day but never before bed. You don't want any exposure to light within the last hour or so before you plan on hitting the sack. This means turning off electronics, keeping the lights off in the house, and having it be dark around you so your body understands it is no longer time to be awake. If you expose yourself to light as much as possible during the daytime your body will find it easier to differentiate between the two time frames.
Do Not Take Naps
Unless absolutely needed, such as when you're sick or pregnant, it is best to avoid taking naps during the day. A long nap can make it extremely difficult to fall back to sleep at night. You may find yourself up much later, unable to get any rest, when you need to at bedtime. If you truly feel a nap is needed to give you a boost in energy during the daytime, then set an alarm and wake yourself up after 20 or 30 minutes.
Excessive noise around you can make it hard to sleep. You want to minimize noise in the room in which you sleep so you can have an easier time achieving it. Thick curtains can help to block out light and noise from the outside. Turn off TVs, radios, and other devices so no noise is playing. If you're someone who prefers noise to sleep, then a sound machine that plays soft or soothing sounds may be best.
Set Your Sleep Temperature
Temperature plays a major role in sleep quality. If it's too hot in your room then you may find it difficult to go to bed. The same might apply if it's too cold. You'll feel uncomfortable and your mind will not be able to stop thinking about that discomfort. Setting the sleep temperature in your room to something that is comfortable for you is best. Seventy degrees seems to be comfortable for most people.
Better sleep comes when you make changes to your habits. Try out a few different options until you find what works best for you. You may even consider a visit to The Joint Chiropractic. Chiropractic care can reduce stress and promote the proper functioning of all bodily systems. With a well-working body and no stress, you'll be better able to drift off to bed when the time comes.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Arnold, Mo.