We all feel better after a good night’s
sleep. We feel rested, more alert and have less of that painful yearning for
caffeine. However, sometimes it’s hard to get those eight hours of
uninterrupted sleep that can be so refreshing. Whether it’s due to
environmental factors, busy schedules or simply having children, sleep can be a
low supply, high demand commodity.
However, there are a few things that
you can do to improve the quality of what sleep you do have:
1. Choose a good mattress
Your mattress should be flexible enough
to adapt to your body’s shape, but firm enough to support your spine. You spend
anywhere from ¼ to 1/3 of your life in bed, so making an investment in a
quality mattress that significantly impact your overall health. You wouldn’t
cheap out on another aspect of your health, so think of your mattress as the
same kind of decision.
2. Test your pillow
Your pillow should help keep your head
and neck in line with your spine. Whether you sleep on your side or on your
back, your head and neck should be supported in a neutral position. Try out a variety of pillows in the
store to find the one that feels comfortable and works best for you. Different
types include memory foam, fibre, feather and buckwheat. A cervical pillow can
give your neck the support it requires to prevent any unnecessary pain or
discomfort.
3. Don’t sleep on your stomach
Canada’s chiropractors recommend
sleeping on your back or side. Sleeping on your stomach causes a lot of stress
and strain on the muscles and joints of your neck. This can disrupt sleep and
also lead to pain and neck stiffness in the morning. Sleeping on your back or
side allows your head and neck to stay in a more neutral position and allows
your spine to relax into its natural alignment.
If you find that throughout the night,
your low back starts to ache, there could be undo strain on the muscles and
joints in your low back. If you have low back pain and sleep on your back, try putting
a pillow under your knees to take some of the pressure off your back.
Side-sleepers should put a pillow between their knees for support.
5. 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. By
creating good sleep habits, your body is able to conform to a routine that
helps to maintain sleep hygiene. It is ideal to avoid naps to prevent spoiling
this routine, but if you must, limit naps to less than 30 minutes and only nap
before 3p.m. This will ensure that you are still tired enough to go to sleep
the following night and not interrupt your circadian rhythm.
6. Wind down
To allow your body the chance to wind
down after the day, try to avoid stimulating activities within two hours of
bedtime. This includes caffeinated beverages, heavy meals, alcohol and vigorous
exercise. All of these things can disrupt sleep and prevent a person from
falling asleep.
7. Use relaxation cues
We often spend the majority of our day
on the go, and some people find it difficult to just instantaneously turn that
off. Discover your preferred method of relaxation, whether it is a hot bath,
relaxing music, reading or meditation. Using these activities to prepare your
body and mind for sleep can allow you to fall asleep easier and quicker.
8. Light up your life!
At night, light can prevent one from
falling asleep in the same way that it can help wake you up in the morning. So
ensuring that your bedroom is dark at night can help prepare yourself for
sleep. This includes artificial light, such as television, cell phones or
tablets, which can often wake you up more. If possible, turn down the
brightness settings on your devices or just abstain from using them 20 minutes
before bed. In the morning, open the curtains or blinds soon after you wake up
to make you feel more awake. Bright light helps to regulate your natural
biological clock.
Sleep is an important aspect of your
overall health, as it’s critical for the repair and maintenance of both your
mind and body.
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