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Tips for Improved Sleep

By Donna Stark

Do you find yourself not sleeping enough or not sleeping well when you do? Do you wake up feeling like you hit a brick wall during the night or spend your days fighting through that thick, dense brain fog? Well, you are not alone! Millions of people feel the same way. But just because you joined that crowd doesn't mean you need to sign up for a lifetime membership. You can get the sleep that your body is screaming for with some simple changes to your lifestyle. Take a look at the following tips on how to get started.

Cut Back on Caffeine

You already know that you shouldn't drink coffee, tea, and soda right before bedtime, but do you know that some of the foods you eat can keep you awake too? Eliminate the tossing and turning by avoiding foods with hidden amounts of caffeine, such as chocolate, granola bars, yogurt, ice cream, cereal, and pudding. Check the labels to be sure you aren't overdoing it on the caffeine and be extra careful with how late you take your headache medicine. Some of them have measurable amounts of caffeine as well!

Establish a Sleep Schedule

Your body likes healthy habits and if there is one that should definitely become a part of your life, it's a consistent sleep schedule! If you are currently going to bed and waking up at different times, and then trying to catch up on sleep whenever you can, you are doing yourself a huge disservice. After a while, you won't even know which way is up! But if you train your body to rest and wake up at the same times each day, and are consistent with your routines, the quality and duration of your sleep will improve.

Clear Your Mind

A busy life can be hard to maintain but it's even worse if you can't settle your mind enough to fall asleep. Thinking about and analyzing the day you just had, or the day you are about to have, or the weeks and months ahead of you is one way to not get any sleep! It's important to clear your head before you hit the sack, so make your to-do lists, keep a journal, or answer those emails as early in the evening as possible. Doing so will help clear your mind and may even reduce your stress just enough that you are able to fall asleep faster than ever before.

Achieving Optimal Sleep

In addition to the tips above, don't forget to design a bedroom that is conducive to sleep! Keep your room dark, cool, and quiet and leave the electronic devices out of it! They can power up in the hallway while you power up in your brand-new sleeping environment! It's time to rest easy.

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

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