Trouble Sleeping Four Ways to Get Better Rest

Sleep allows our bodies and brains to rest and restore themselves. However, with pain, illness, and stresses, it can be challenging to get a good night's sleep. Try these tips to help you sleep better at night and feel refreshed in the morning.

Having good sleep hygiene is one way you can improve your sleep quality. Try to go to bed and wake up at the same time each day, including on weekends and your days off. This will help you set your body's circadian rhythm and improve your quality of sleep. If you cannot get to sleep within 15 minutes of going to bed, get up, and do something relaxing until you feel tired. Staying in bed and agonizing over the fact that you can't sleep will only make it even more challenging to get to sleep.

Create an atmosphere that's ideal for getting a good night's sleep. This usually means a cool, quiet, and dark room. You might want to consider using a fan, earplugs, turning your thermostat down at night, and putting black curtains over your windows to create a comfortable sleeping environment.

Make your bed as comfortable as you can. Invest in a mattress and pillows that feel good to you. If you sleep with another person, make sure there is enough room in your bed for both of you.

What you do during the day also impacts your sleep. For instance, regular exercise can help you get a better night's sleep. Not only does exercise improve symptoms of sleep apnea and insomnia, it increases the amount of time you spend in the restorative stages of sleep as well. Try to exercise in the morning or early afternoon because exercising too close to your bedtime can leave you too energized to fall asleep. It can take several months of regular exercise before you begin to notice improved sleep, though, so be patient, and develop a regular exercise routine you can stick with.

Your daytime eating and drinking habits also affect your quality of sleep. Limit your caffeine intake during the day. Caffeine can lead to sleep problems up to 10 to 12 hours after consumption. If you smoke, try to avoid smoking at least a few hours before you go to bed, as nicotine is another stimulant that can cause sleep difficulties. It's also recommended that you avoid drinking alcohol before you go to sleep. Alcohol may help you relax, but it also interferes with your sleep cycle once you drift off.

Try to make dinner earlier in the evening, and avoid eating spicy or acidic foods too close to bedtime, as they can lead to indigestion and heartburn. If you need a snack before you go to sleep, try something light, such as yogurt with granola, half a turkey sandwich, a banana, or a small bowl of low-sugar cereal.

If back or neck pain keep you awake at night, a chiropractic adjustment may be helpful for getting better sleep. In a manual chiropractic adjustment, a chiropractor utilizes controlled, sudden force to improve muscle and joint range of motion and decrease pain. The theory behind chiropractic adjustments is that correct aliment of the body's musculoskeletal structures, especially the spine, enables the body to heal itself. Chiropractic adjustments can help relieve pain and increase mobility from injuries caused by traumatic events, such as falls and vehicle accidents and stress caused by repetitive motions or sitting without proper back support. Visit a chiropractor, like Fulk Chiropractic, to get adjusted and so you’re more comfortable and can sleep better.

There are many situations we don't have control over in our lives, but you can improve the quality of your sleep by managing stress. Regular exercise helps reduce stress. Social support is also beneficial; spend time with friends each week, call a friend on the phone to chat, or attend a book club. Avoiding unnecessary stress, limiting time with individuals who stress you out, talking about your thoughts and feelings with a trusted friend or family member, knowing your limits and sticking to them, and learning to manage your time more effectively are all good ways to reduce stress. You will inevitably feel stressed sometimes, and this can keep you awake at night. To ease stress and anxiety before you go to bed, try creating a relaxing bedtime routine. Make some light preparations for the next day, such as picking out your clothes and making your lunch. You can also take a warm bubble bath, read a book, knit or crochet, work on a puzzle, listen to an audio book, or listen to some soft music to help you wind down before you go to sleep.

Sleeping difficulties can leave you feeling tired and sluggish during the day. While you can't control all the circumstances in your life, utilizing these tips will help you get a better night's sleep, leaving you feeling refreshed and more energetic during the day.