Sound Solutions to Get a Good Night's Sleep
By Sandy Schroeder
Would you give anything to get a good night's sleep? If you are plodding through your day in a sleepy fog, it's time to make sleep a priority.
Harvard Health says, "Our brains have evolved to respond to dangers by increasing vigilance and attention. Our brains are protecting us, and by doing so it's harder for us to ignore our surroundings and fall into a sound sleep."
If you can relate, as your brain hums with one worry after another, here are some good sleep tips from Harvard Health.
Establish a regular bedtime - When you get up at the same time and go to bed at the same time every day your body tends to fall into a rhythm, making it easier to drift off at night. Reinforce the pattern with regular times for exercise and meals too. Find the times that are comfortable for you and your family and watch for the difference.
Get outside and get moving - Walk, run or jog in the morning, evening, or at lunch. Regular exercise and time outdoors will tone your body and make it easier to wind down at night. If your fitness routine has slipped away, now's the time to activate it. Fit it in wherever you can and feel the difference.
Make the most of the light - Natural sunlight delivers double the impact of indoor lighting to lift the spirit and keep the body's clock working. Our ancestors got up with the sun and went to bed at sunset. We can learn a lot about the effectiveness of those habits.
Create a sleep retreat - Move all of the other furniture out and create a sublime sleeping area. Upgrade your mattress and pillows and add an air filter to cleanse the air and screen out noise. If possible, toss out your laptop, phone and TV too. At least, be sure you shut down all electronics two hours before bedtime.
Watch the stimulants - Cut out caffeine after lunch and avoid spicy foods, smoking and alcohol right before bedtime. Instead, have simple snacks such as string cheese and crackers.
Resolve your worries - When concerns about health, family, work or finances mount, you may drift off but wake up in the middle of the night and be unable to go back to sleep. Work on solutions for your problems and you will sleep better knowing you are doing something about them.
Create a sleep ritual - Warm baths, soft music, and relaxing stretches may serve as a cue to drift off. Creating a quiet time in the house right before bedtime can help too.
Whatever you do, keep looking for ways to relax and let go of tension to rest well.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in.Pearland, Tex.