Are you having problems sleeping? Research shows that between 40% and 60% of us don’t get the sleep we need to stay healthy. Your body needs to re-energize, and your mind needs a break so you can focus on your day. People often resort to medication, but sleeping pills don’t provide true and deep slumber. Sleeping pills may also cause a lingering feeling or fogginess after you get up. Chiropractic doctors are trained in all areas of well-being and can provide alternative suggestions for getting a naturally induced sleep. Here are some valuable tips for creating a better sleeping environment.
•Get regular exercise, in the morning if possible. Nightly exercise can elevate your heartrate, making it harder to get settled into sleep. It’s good to leave 2-3 hours in between exercise and going to bed.
•Limit daily caffeine intake, especially before bedtime. It’s a good rule to balance an equal amount of water with any caffeinated beverage you consume, such as coffee, tea or soda.
•If you drink water during the night, drink it at room temperature to keep your digestive system stable.
•Try to have dinner by 6 pm. This habit also allows your digestive system time to settle down.
•Try to be consistent with your wake up time and getting to sleep time so that your system has a program.
•Preferably sleep in cool, dark room. Even small amounts of light that penetrate through the eyelids will trigger hormones that tell your body to wake up.
•Choose a good mattress and pillow to allow you the best chance for a good rest.
•Choose a mattress that provides even support throughout the body. The spine should stay in its natural alignment with no gaps of support.
•If you think your back hurts because your mattress is too soft, put a board underneath it to see if it feels better. However, keep in mind that over-firm mattresses aren’t good either.
•If your mattress feels too hard, get a memory foam cushion to put over it. You won’t have to purchase a new mattress.
•Flip or rotate your mattress to prevent permanent indentations.
•When you wake up with an achy feeling it may be time for a new mattress. The life of a mattress varies with quality and build of the mattress, as well as usage.
Choosing a Good Pillow
A bad pillow can reverse the positive effects of a good mattress. A good pillow keeps your neck aligned with your chest and lower back (or thoracic and lumbar sections of the spine). It should keep your head and neck level with your mid and lower spine while you lie on your side or back.
There is no one-size-fits-all pillow. Choosing a good pillow is just as subjective as choosing a mattress that’s right for you.
•Foam pillows are good, as long as the foam is firm enough to provide enough support without flattening out under your weight.
•You shouldn’t have to double your pillow or place your arm under it so that it’s at a comfortable height. These are signs that your pillow is not acceptable
Get Better Sleep with Chiropractic Care
At Spennetta Family Care Chiropractic Clinic in Madison, WI we are trained to treat sleep problems due to back, neck and hip pain. You’ll get more peaceful rest when your spine is in a healthy state. We look forward to serving you!