3 Ways to Get a Better Night Sleep

Try doing these the things to help get a more consistent and restful night of sleep.

Getting a good night of sleep can be very challenging. Many obstacles and variables from an uncomfortable bed to poor diet and exercise often stand in the way of a perfect, restful night of sleep. Try these four things to help assist in a better night of sleep.

Exercise: A healthy daily exercise routine can help with restlessness and troubles sleeping. If you are having troubles getting and staying asleep, try increasing the amount of regular exercise you are getting. Add a quick morning routine to help boost your morning energy, and fight off restlessness at the end of the day. Be careful to avoid late night workouts, as exercise stimulates hormones, and activates metabolism, essentially waking the body up. Planning when, where, and how long you can get regular exercise can be a challenge, but after a few weeks of regular exercise it should become easier to get more restful sleep. Even something as short as a 10 minute walk can help with sleep problems, so somebody without a lot of time, energy or capability is still able to benefit from some regular exercise in any form.

Relaxing Bedtime Rituals: In order to relax and get a restful night sleep, we have to let go of the stress and worry from the day. Starting a bedtime ritual to help relieve the tension from the day could make it easier to have a peaceful, easy sleep. Start with turning off all digital screens about two hours before bed, this will help not only calm your eyes, but calm your brain. We are so stuck in our digital age that we are spending far too much time looking at screens, stressing out our eyes and brains, in the end causing a more restless sleep. Try reading, stretching, deep breathing, take a bath, or listen to audio book or calm music. There are many things you can do to help ease the mind and body from a long day. Make a list of things you want to try and take note of the ones that seemed particularly helpful and relaxing.

Watch What You Eat: What you eat and drink during the day plays a role in how you sleep, as well as what you eat and drink at night. From the amount of caffeine you are consuming to how big and how late in the day your meals are, it is essential to be aware of what and when you are eating and drinking for a better night sleep. The main thing to watch is liquid intake in the hours leading up to bedtime, especially alcohol. If you are having troubles with sleep, cut down your caffeine intake. If you just love coffee and tea in the evening or afternoon, switch to caffeine free tea or de-caffeinated coffee. Additionally, watch how late you are eating at night. Try to be done eating early in the evening, as digesting is work for your body and could keep you awake. Find what foods tend to give you more energy and which ones make you sleepier. If you absolutely must have a bedtime snack, be sure to eat one of those foods that make you sleepier, like a turkey sandwich.

Check back next time to learn about 5 healthy things to include in your life now, so you can enjoy Spring and Summer!



by Chugach Chiropractic & Massage Center