Many people would agree that there’s nothing better than a good night’s sleep. Stressful day at the office? Long hours running errands with the kids? All this can be repaired with restorative sleep.

On the other hand, not getting the eight to nine hours of sleep that you need may leave you feeling grumpy and tired all day. But here’s something you may not know: you have far more control over the quality of your sleep than you think.

Choose a good mattress
If you wake up with aches and pains that were not there when you went to bed, it may be time to get a new mattress. A good mattress supports the natural contours of the body, letting your muscles and joints fully relax.

Test your pillow
The quest for a restful night’s sleep should always include a proper pillow. Keep in mind that your head weighs eight to twelve pounds. A good pillow provides comfortable support for your head, neck and upper back muscles so they can get some much-needed rest.

Don’t sleep on your stomach
Canada’s chiropractors recommend sleeping on your back or side. These positions allow your head, neck and spine to relax into their natural alignment. This reduces stress and strain on your muscles and joints that can disrupt your sleep and lead to aches in the morning.

Get to bed on time
Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm. Avoid naps, but if you must, limit naps to less than 30 minutes, and be sure to have your siesta before 3:00 p.m.

Wind down
Avoid caffeinated beverages, heavy meals, alcohol and vigorous exercise within two hours of bedtime – they can all disrupt sleep.

Bedtime rituals
Some people like a hot shower before bed while others like to listen to relaxing music, watch TV or read. These cues let your body know it’s time to prepare for sleep.

Light up your life!
In the morning, open the curtains or blinds soon after you wake up. Bright light helps to regulate your natural biological clock.

Sleep is an important aspect of your overall health – both your body and mind rest and refresh while sleeping. If you have continued difficulty getting a good night’s rest, consult a health professional such as a chiropractor who can help identify the problem and find solutions.

Lack of sleep is no joke and getting a good night’s rest is important. We spend about one- third of our lives sleeping, so getting the most out of it is important.

Preventing stress or worries that keep you up at night may be difficult, but a few simple lifestyle and nutritional changes can help you wake-up feeling refreshed.

For a good night’s rest

1. When choosing a mattress, look for one that is comfortably supportive. A mattress should be flexible enough to adapt to your body’s shape, while providing firm support for your spine. Your mattress should be replaced every 8 to 12 years to ensure the proper support and comfort.
2. Be selective when choosing a pillow. When lying on your side, your head, neck and shoulders should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine.
3. Your sleeping position is also an important factor in how you will feel when you wake-up. Lying on your back or side allows your head, neck and spine to relax into their natural alignment.
4. Have low back pain? Try sleeping on your back and place a pillow under your knees to take some of the pressure off your back.

Things to keep in mind

1. Limit your intake of caffeinated beverages such as coffee, colas and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep.
2. Try to go to bed at the same time everyday. This includes weekends! This will help to keep your sleep cycle in a regular rhythm.
3. Expose yourself to bright light/sunlight soon after you wake up. This will help to regulate your body’s natural biological clock.
4. Avoid looking at the clock if you happen to wake in the middle of the night. This can cause added anxiety and keep you awake even longer.
5. If you can’t fall asleep after 30 minutes of trying, get out of bed and do something boring in dim light until you become sleepy.

Still sleepless?
If you can’t fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy. Try not to look at the clock – it may only make you feel anxious.

If you’re still experiencing trouble sleeping, consult with a chiropractor to discuss what treatments may help improve your quality of sleep.

Sourced from: https://www.chiropractic.on.ca/public/your-back-health/restorative-sleep/

https://www.chiropractic.on.ca/public/your-back-health/sweet-dreams/