3 Tips for Better Sleep

By Donna Stark

There are few arguments, if any, over the importance of sleep. Quality sleep offers our physical and mental health so many benefits. Benefits that include a reduced risk of illness and disease, decreased stress, increased energy, and more productive days. Generally, it is recommended that adults get at least seven hours of sleep each night, but for a variety of reasons, many of us aren't getting the amount we need. If you find yourself tossing and turning more than those numbered balls in the lottery machine, keep reading! Here are a few useful strategies that may help you get back to your dreams.

Get Out of Bed

It may seem counterintuitive to climb out of bed when you are trying to fall back asleep, but think about how frustrated you get when sleep doesn't come? Frustration can lead to an adrenaline rush and an adrenaline rush will definitely not help in this situation! So instead of getting upset, try something new. Get out of bed and do something relaxing. Pick up your favorite book and head to your couch or listen to some calming music on the chaise lounge. Before you know it, your body will be signaling you that it is ready for bed again.

Avoid Screens and Lights

The reason you should avoid screen time is that the blue light emitted from it will trick your brain into thinking it is time to be awake. Even if you only plan to scroll through social media for a few minutes, your ability to get some shut-eye can still be affected. In the same breath, avoid lighting your house up like a Christmas tree. If you have dimmers on your light switches, use them. Otherwise, turn on as few as possible. You still want to maintain a darker (nighttime) environment in your home.

Breathe (Don't Count Those Minutes!)

An effective way to fall asleep fast is to quit fighting your body and to practice your relaxation skills. White noise machines, deep breathing exercises, and many nighttime sleep apps can help with this. It's also important to avoid watching those minutes tick by. Keeping track of how much time you are losing and how much time is left before you need to get up will only add to your stress levels.

Achieving a Restful Night

Hopefully, the tips above are a good start to getting better sleep. If you continue to struggle though, don't ignore the problem! You can always come in to see your local chiropractor at The Joint Chiropractic for guidance.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Huntingdon Valley, Pa.