Improving Your Sleep for Better Health and Wellness

By Donna Stark

Sleep deprivation can affect more areas in your life than just your daily energy levels. It can lead to significant health issues, such as heart disease, high blood pressure, diabetes, depression, and obesity. It can also increase the risk for memory problems, motor vehicle accidents, and accidental falls. It is vital for your overall well-being to prioritize your sleep, but what exactly does "prioritize" mean? After all, you go to bed when you can and you use the weekend to catch up on your sleep. Isn't that enough? Well, no, it's not. Take a look at the suggestions below that will help you develop a healthier bedtime routine.

Food and Beverages

Even though every person is different, most of us have a cut off point when it comes to certain foods and beverages. If you are struggling with sleep, try to limit heavy meals, foods high in sugar, caffeinated beverages, and alcohol during the evening.

Set an Extra Alarm

If you find that setting alarms is a helpful way to manage your days, why don't you set one to go off about an hour before bed? That way, time won't slip away from you, and you will know when to start getting ready for your night of rest. Setting a bedtime alarm can also help you stay committed to a consistent bedtime and routine.

Create a Bedtime Routine

Speaking of bedtime routines ... do you have one? Creating a schedule of things to do before your head hits the pillow can help your body start the relaxation process. Think about all the things that need to be done, such as packing your next day's lunch, washing your face, and brushing your teeth, and all the things you like to do, such as reading your book, drinking a cup of tea, or taking a bath. Once you have your list, go ahead and compile those activities into a nightly plan.

Design the Perfect Environment

It's pretty hard to sleep if your TV is on or if the light on the post outside is shining in your room, so take whatever measures are necessary to improve your sleeping environment. Some examples of the steps you can take are listed below.

• Keep your room cool
• Invest in quality shades to keep your room dark
• Remove all electronics, including your phone (or turn off its notifications)
• Purchase a white noise machine to drown out disruptive sounds
• Make sure your mattress and pillows properly support your back and neck

Getting the Sleep You Need

In addition to improving your daily energy levels, getting the recommended amount of sleep each night will help boost your overall health and wellness too. So, don't delay! By implementing the simple changes above, you can look forward to an entirely new (and rested) life heading your way!

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