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Fed Up with Losing Sleep? Take These 6 Simple Steps

By Sandy Schroeder

If you are one of the 35 percent of Americans who are wide away at least three nights a week, it may be time to take action.

Muddling through meetings and fielding family tasks in a fog can be maddening. It can also increase your risk for depression, diabetes, high blood pressure, reduced immunity, and added weight. Before you reach for another espresso, consider these solutions from heraldextra.com.

Blue Light Deletion – If you can manage it, move the TV, laptop, and cell phone out of your bedroom;  will get rid of disturbing blue light and provide a psychological separation from all of the day’s events and cares. It may not be easy to part with the habit of checking emails or texts, or watching your favorite late night comedian, but the added sleep could be worth it.

Light Box Addition – While you are playing with light, consider adding some time with a light box that imitates outdoor light. This can help your body assume more natural sleep cycles, feeling more awake in the day time, and ready for sleep with darkness at night. Using light-blocking drapes at night will help.

Figure out your stress – We all have intermittent stress with ups and downs at home and deadlines at work, but stress that continues on without a break represents a real health threat that should be pinpointed and handled. Talk with your family or a trusted friend and sort through the issues that are keeping you up. Then take steps to make any changes that you can, and find ways to release stress with walks, runs, music or hobbies. If stress still persists, you may want to see your doctor and a psychologist to work through the issues.

Noise control – The soothing white noise of an air filter can screen out all of those intermittent sounds that can interrupt sleep.

Dial back snacks – I’m the original midnight snacker, but doctors tell us caffeine, alcohol, nicotine and high-protein foods keep us up. Try a simple snack of crackers or toast and skip the rest.

Create a sleep haven – Take a good look at your bedroom and then strip out all of the extras like TVs, desks, and exercise equipment. Paint the room in soft shades and move any other extra stuff out. Make sure your mattress and pillows are lump-free and comfortable. Then add a bedtime ritual such as soft music and warm bath. 

Keep working on your sleep issues to get the 7 to 9 hours every night that could change your life.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Caldwell, N.J.

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