Sleep… Are You Getting Enough?
You have likely heard that you need 8 hours of sleep every night to be well rested. When we don’t get 8 hours we tell ourselves that we have to catch up, and then sleep longer on weekends or days off. As it turns out, a 1.1-million-person sleep study revealed that it is the quality of your sleep, not the quantity, that had the biggest impact.
With your daily schedule filled with family, work and personal demands, it can feel like there just aren’t enough hours in the day to get everything done. It is not surprising then, that sleeping pills and sleep aid prescriptions are on the rise in Winnipeg, and North America, despite the negative side effects.
Instead of masking the underlying cause with medications, make sure these bases are covered first.
- Regular Chiropractic care – in addition to helping with low back or neck pain, headaches, and more, our nerve system is responsible for maintaining proper function in your body – this includes your body’s ability to regulate and rest. If the function is impaired (due to subluxation) the rest of these steps simply won’t be as effective. It would be like putting a 4-cylinder engine in a Ferrari, it would work… just not as well.
- Make your room as dark as possible. This could mean blackout curtains and covering LEDs on devices. And, keep the bedroom for sleep only.
- Begin to settle at least two hours before your intended bedtime. This would include eliminating blue light since that wavelength of light is stimulating, this includes computers, TVs, smartphones and even the LED lights you may have in your house.
- Avoid the cortisol surge that occurs after 11:00 p.m., to keep you up, by setting your bedtime before 11.
- Avoid caffeine at least 8 hours before bedtime.
- Avoid exercise within those last two hours before bed. Switching it to first thing in the morning, if you are able, will help ensure you get your workout in and will have you feeling great all day.
These are all simple changes that can have a dramatic effect on the quality of your sleep. Creating great sleep habits is essential for allowing you to have the best sleep possible. Make sure you stick to the same bedtime routines and times to get your body acclimated to the routine and knowing and understanding when it’s rest time. Let us know how they are working for you.