A consistent nighttime routine is key to getting a good night’s sleep. Our sleep hygiene can significantly impact the quality of our sleep. Here are some tips to help you drift off into dreamland.
Tips to Help You Fall Asleep
- Set your alarm to wake up at the same time each morning.
- Turn off your screens about one hour before bed.
- Dim the lights after dusk. Invest in light dimmer switches.
- Have a cup of tea. Opt for herbal or non-caffeinated before bedtime.
- Take a warm shower or bath before going to bed. It helps lower body temperature, which triggers sleep.
- Meditate for a few minutes at night. Listening to relaxing music or calming nature sounds can also help.
- Read a book to help you unwind before bed.
What to do if You Can’t Fall Asleep
Don’t stay in bed if you are tossing and turning. If it’s been 20 minutes, get out of bed. Try stretching, reading, or engaging in a calming activity before trying to fall asleep again.
Healthy Daytime Habits to Try
- Get exposure to sunlight to support your circadian rhythm.
- Regular physical activity can help you sleep better at night.
- Reduce alcohol consumption. It can help you fall asleep, but it will disrupt it later on.
- Don’t smoke. Nicotine stimulates the body.
- Don’t eat a big, heavy, or spicy meal before bed.
- Keep the bedroom temperature cool and block out noise and light.
A quality mattress is crucial for the comfort and rest your body needs while you sleep. At Merckling Family Chiropractic, we believe in providing solutions that extend beyond the treatment table. Our partnership with Saatva Mattresses allows you to continue your chiropractic care at home. Contact us for more information on how we can help you.
