Feeling tired? Here’s How To Get A Good Night’s Rest
You may not realise it, but sleep is what keeps your mind and body healthy. 💆
Although most adults need at least seven hours of rest on a regular schedule, getting enough sleep isn’t just about the number of hours you sleep ⌛. The quality of the sleep you’re getting is what matters most!
Sure, eating a healthy diet and exercising ️ is really important for your health 🏋. But sleep affects just about every process, organ, and system in your body. Sleep plays a role in your weight, mental and physical performance, hormones, digestion, immune system, mental health, how you cope with stress, and inflammation in your body. 💤
Why We Care About Sleep So Much
As chiropractors and massage therapists, we’re big supporters of you getting high quality sleep as this is something that affects your musculoskeletal system, which includes your spine.
Not only does a good night’s rest provide a variety of health benefits, but it also gives your spine time to rest and repair itself. Getting enough good quality sleep allows for the muscles that spend all day supporting your spine to relax 💪. It also means that the discs between the vertebrae in your spine have time to rehydrate so they can do their job properly when you are awake.
So, what is a good night’s rest and how can you develop a great sleep schedule to ensure you get good quality sleep?
Get On Schedule
Perhaps one of the most impactful ways to improve the quality of sleep you are getting is to create a sleep schedule. A good sleep schedule includes having a set time that you go to sleep each night and wake up in the morning ⏲. We know that life is hectic and that sometimes our responsibilities get in the way of taking care of ourselves but getting your body into a healthy sleep rhythm will give you the restorative sleep that you need to lead a busy life. 🤗
You can find out the best time to go to sleep and wake up based on the recommendation that you should be getting at least seven hours of sleep. First, determine what time you need to get up in the morning 🌞 and then work backwards to figure out what time you should be aiming to go to bed at night 🌙.
Control The Atmosphere In Your Room
Another element that contributes to the quality of sleep you’re getting is the atmosphere of your bedroom.
For example, you should try and keep your bedroom as dark as possible while you sleep as light signals to your brain that it should be awake . Sleep hormones like melatonin, which help you to relax and go into a deep sleep, are reduced if you are exposed to light before bedtime.
Where possible, you should also try to limit the amount of noise there is around your room 🗣. Studies have shown that external noise can cause poor sleep. If you are affected by something like the noise from nearby traffic 🚗, try investing in thicker curtains that help cut some noises out.
The temperature of your room at night is also something you can optimise to get better sleep. As we’re sure you’ve experienced before, it can be hard to get rest when the weather is hotter 🥵. Our recommendation is to try and keep the temperature in your room around 20 degrees. But this, of course, depends on your personal preferences.
Do Less Of This
Other than preventing exposure to light, there are a few other things you should avoid when trying to get a good night’s rest.
- Try not to consume caffeine from about six hours before your bedtime. Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. ☕
- If possible, try to reduce long daytime naps 😴. Shorter power naps are beneficial, but long or irregular napping during the day can confuse your internal clock making it difficult to fall asleep at night.
It’s best not to exercise right before going to sleep 🏋. Some light stretching before bed is fantastic and has many health benefits, but strenuous activities before bed can cause sleep problems as it increases alertness.
Do More Of This
On a more positive note, let’s talk about the things you should be doing more of to achieve a good night’s rest.
- Shortly before you plan on falling asleep, do something that relaxes you ☺. Whether that is taking a bath 🛀, reading a good book 📖, stretching ️, or deep breathing. The more relaxed you are before arriving in ‘lala land’, the better the quality of your sleep will be.
- Make sure you’re sleeping on the right pillow and mattress 🛏. The best pillow and mattress for you will differ depending on the position you typically sleep in. You can find out more about selecting the right pillow and mattress for your needs here.
- We know this may be easier said than done but do try and eliminate worrisome thoughts you want high quality sleep. Something that may help you do this is journaling ✍. Even just writing down your worries before bed can make your load feel lighter.
We hope these tips have given you some ideas as to how you can improve the quality of sleep you are getting so that you can reap the rewards 🙌. With seven to eight hours of high-quality sleep, you should wake up feeling refreshed 🤩 and ready to tackle the day ahead.
Did you know that having chiropractic or massage care can improve the quality of your sleep? To book an appointment and to learn more, use the button below 👇 to make contact.