Regular Sleeping Routine
Having a regular sleep routine helps your body and mind to wind down in preparation for sleep.
We all have an internal body clock that makes us drowsy when it is time for sleep and awake for during the day. Having a regular sleep routine that lines up with this body clock will help you fall asleep and have a more restful night.
If you struggle to fall asleep try to avoid using electronics or screens at least 30 minutes before going to bed as this artificial light can affect your body clock, keeping you awake.
The Right Sleeping Position
The right sleeping position can mean the difference between a good nights sleep and restless night, or waking up sore and stiff. Everyone has their own most comfortable sleeping position, however some of them are better for us than others. Read our blog on the Best Sleeping Positions to find out more.
Choose the Right Pillow & Mattress
Since we spend 1/3 of our lives in bed, we should have the proper support for this time spent. There is no 1 perfect mattress or pillow that suits every body, so find the mattress and pillow that is perfect for YOU. Think of your mattress and pillow as sleeping equipment, and what do you do with equipment that is used regularly? Maintain it! So turn or flip your mattress regularly (every 3 months is a good rule of thumb) and try to replace them every 8-10 years, or when you no longer are comfortable lying on them. A good pillow should also be replaced every couple of years – inexpensive polyester pillows should be changed more regularly.
Temperature Control
Have you even been unable to get the right temperature in bed? Fully covered up you are too hot, partially covered you are too cold? One foot out and it’s perfect but you risk monsters grabbing your foot. Choosing the right sheets, blankets, or doona is important in helping to control your temperature at night. Our body temperature is controlled partly by our body clock and rises and falls in a rhythm. At night is when our temperature rises, so having layers of sheet and blankets can be good so you can peel them off you become too hot.
Avoid Alcohol, Caffeine & Cigarettes
While alcohol might help you get off to sleep, it can also cause a disrupted nights sleep. Since our body is working harder to eliminate the toxins, this can cause you to wake more in the middle of the night, possibly sweating more than usual and needing to use the bathroom.
Caffeine and cigarettes are stimulants and can make it harder for you fall asleep or achieve a deep sleep.
Try to avoid these at least a few hours before going to bed.
Don’t Try To Force Sleeping
Lying awake trying to force yourself to sleep is more likely going to cause you to have more of a restless night. Sleepiness comes in waves, so if you can’t get to sleep, sit up, sip a glass of water and wait until you feel drowsy again before getting back into bed. Avoid reading or watching TV during this time as it will stimulate your brain.
Bed Is For Sleeping, Not Entertainment
Try to avoid watching TV or sitting on your phone or other devices while in bed. It is best to get into the habit of using our beds only for sleep so that when we go to bed, our body is already in preparation to sleep, which will help you fall asleep.
See You Chiropractor
If you are tossing and turning in bed, struggling to get comfortable it might mean that your spine is not aligned correctly. Snoring and sleep apnoea can also be caused by misalignments in your spine, which can cause restless nights. To find out more read our blog on how Chiropractic Can Help You Sleep Better, or speak to your chiropractor about how they can help.
