Sleep is essential. Sleep promotes cell repair, boosts immunity, improves brain function and is so restorative to the body. As Vancouver chiropractors, we recommend patients to get at least 7-8 hours of sleep a night.
Here are 6 tips to help you sleep better:
Limit screen time before bed: The blue light emitted from our fave devices confuses our biological clock which normally tells the body to start producing sleep inducing hormones when it’s dark. Avoid using devices at least 1 hour before bed to encourage your body to prepare for a good night’s sleep.
Keep a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends (GROAN)! Your body follows the circadian rhythm so like babies, a regular routine helps train the body how to sleep and when. Also, try o avoid napping too late in the day and take short cat naps only of 20 minutes only.
Wind down: Allow time to calm the mind, dissolve worries from the day and relax before bed. Take a minute to write down your to-dos for the next day to keep your mind from racing and then start to unwind. Read a book, do some deep breathing exercises, listen to relaxing music, or do a guided mediation to fully relax.
Create an atmosphere conducive for sleep: Your bedroom should be a sanctuary that is clutter free, calm and comfortable. Keep the room cool, use dim lighting and remove all distractions. Make your room a no TV zone and reserve your bedroom for sleeping and intimacy to train your brain to associate your bedroom with sleep.
Use sleep aids: Consider using a sound machine or an app that plays white noise, rain, waves or other relaxing sounds on a loop. Use blackout curtains or a sleep mask for complete darkness and keep essential oils on hand like lavender, sandalwood or chamomile. Oils can be used in a diffuser or even a drop on your pillow case might be sufficient.
Avoid alcohol before bed: While a drink or two before bed might have a relaxing effect allowing you to fall asleep easily, alcohol can interrupt your sleep pattern. In fact, “alcohol educes rapid eye movement (REM) sleep…[and] disruptions in REM sleep may cause daytime drowsiness, poor concentration, and rob you of needed ZZZs”.*
If you’re struggling to fall or stay asleep, book FREE 10-minute phone consultation to find out how Chiropractic helps improve sleep.