Get Your Snooze Right!
A good night’s sleep is just as important as regular exercise and a healthy diet.
Research has shown that poor sleep has negative effects on your hormones, exercise performance, and brain function. Sadly, some people still find it hard to prioritise sleep
Here are 8 tips to sleep better at night:
1. Increase bright light exposure during the day
Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy and improves your daytime energy.
2. Reduce blue light exposure in the evening
Nighttime light exposure has the opposite effect! Lights at night may trick your brain into thinking it’s still daytime - reducing your sleep hormones (melatonin) Examples of blue ligh emission are electronic devices like smartphones and computers.
3. Avoid caffeine later in the day
Caffeine stimulates your nervous system and may hinder your body from naturally relaxing at night
4. Avoid irregualr day naps
Sleeping in the daytime can confuse your internal clock - meaning that you may struggle to sleep at night!
5. Get in the habit of having consistent sleep and wake time
This can aid in long-term sleep qualitySeveral weeks later, you may not even need an alarm!
6. A condusive bedroom environment
Factors such as temperature, noise or artificial lights can cause poor sleep.
7. Clear your mind
Relaxing techniques such as a massage, listening to relaxing music, taking a hot bath, meditating or deep breathing helps many people relax. Try out different methods and find what works best for you!
8. Get a comfortable bed, mattress, pillow
Some poeple wonder why they always sleep better in a hotel…Apart from the relaxing environment, bed quality can affect sleep. Studies has point out that new mattress and new bedding can enhance sleep
Here’s another important question:
How old is your mattress?
Like the spine, mattresses can loose it’s integrity and the support towards your weight over the years. But thankfully unlike our spine, mattresses can be changed! The lifespan of a mattress is around 10 years. Anything older than that should be a sign to for a new one.
We at Capital Chiropractic Centre are all for helping you get back on track in doing the things you love!
Our next Strategies for Healthy Living Workshop is going to touch on how to pick the right pillow for your sleep. Click the link below to register or ring us at 0411 735 741 to book your spot!