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Sleep: Here's How to Make the Most of It

By Virginia Laird

Like millions of others, there are times when I struggle to get a good night of quality sleep. When this happens, I tend to question myself and what I can do to improve my sleep. Taking a good look at your nightly routine, diet, and daily life can be a great place to begin identifying your sleep troubles. While there is not a one size fits all answer to this issue, there are plenty of tips available to help find the sleep you need. A few tips offered by healthcare professionals include:

  • Stretch before bed
  • Make time to exercise
  • Reduce your caffeine consumption

Stretch Before Bed

Although stretching before bed can seem like an elementary concept, it can offer great benefits. Sleep experts advise that having a bedtime routine that includes stretching can improve sleep. These stretches can be simple, just enough to loosen the muscles of the back and neck. Research suggests that tension can build in the body throughout the day and cause difficulty sleeping. Stretching lightly before hitting the pillow can help reduce it.

Make Time to Exercise

Do you make time to exercise daily? If not, it is time to do so. Research suggests that exercising daily can improve your sleep. A great workout can help release tension, burn energy, and clear the mind. These are all things that can impede sleep if left unattended. Heading to the gym for hours on end is only one option for getting in exercise. Other things to consider include going for a walk, taking a swim, or jogging. No matter what exercise you decide to try, make time to do it daily and notice how quickly your sleep improves.

Reduce Your Caffeine Consumption

If your favorite beverage is a drink loaded with caffeine, it is time to consider changing it. Caffeine has been proven time and again to be a stimulant which can affect sleep. Health and wellness experts advise those who cannot live without caffeine should have their last beverage at minimum four to six hours before heading to bed. This allows the caffeine to make its way out of your system.

If you are struggling to get at least six hours of uninterrupted sleep each night, it is time to take control and make the necessary changes to improve your rest right away.

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

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