Can’t sleep at night? These tips will help you sleep better!

Nothing can leave you feeling more lethargic, worn down, and cranky throughout the day than the inability to sleep well. Not only that, sleep is essential for staying healthy. Do you have trouble falling or staying asleep? Sleep better by trying these easy tips if you can’t sleep at night. 

Sleep Better Tips for a Restful Night

Stick to a Sleep Schedule

Try to go to bed around the same time every night, even on weekends. This habit helps train your brain to know when it’s time to sleep by setting your sleep-wake cycle on a dependable schedule. The same rule applies to your wake time; give yourself a little leeway when needed, but don’t oversleep by hours. 

Establish a Bedtime Routine

We do this for children, but the same also applies to adults. Establishing a calming bedtime routine will help your body and mind unwind to help you fall asleep more easily. This could include taking a warm bath, reading a book, or listening to soothing music. Also, consider making your bedroom a conducive space for sleep by keeping the room dark and ensuring you have a comfortable yet supportive mattress. 

Limit Electronic Usage

Make sure that you are creating a bedtime routine that does not include a lot of screen usage. The blue light emitted by electronic devices can interfere with your body’s melatonin production, making it harder to fall asleep. It is best to avoid screens for at least an hour before bed.

Visit a Chiropractor

Chiropractic care focuses on the health of the spine and the central nervous system. By correcting any misalignments within the spine, the brain can more effectively communicate with the body’s sleep receptors. It can also help treat underlying conditions that are contributing to poor sleep, like back pain and sleep apnea. Chiropractic adjustments to the upper cervical spine can help to improve airflow and reduce apnea episodes, as well as relieve pain that may cause wakeful episodes during the night. 

Be Wary of Caffeine

Avoiding caffeine has many benefits, as it can trigger your stress hormones and increase your blood pressure. Both of these things can contribute to your inability to sleep. If you love the comfort of a morning cup of coffee, that’s ok, just try to limit your intake and don’t consume any caffeine after 2 or 3 in the afternoon.

Consider Melatonin or a Sleep Supplement

While it is best to try other avenues first, you may also want to consider a sleep supplement. Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” because it promotes sleep and regulates circadian rhythms. Melatonin production is controlled by exposure to light. Depending on the person, you may need an occasional supplement to help you before bedtime. Other natural, non-medication sleep aids include chamomile tea, valerian root, and magnesium.

Undercover Sleep Tip: Exercise!

These other sleep tips may seem pretty standard, but one tip to help you sleep better you may not have considered is exercise. Regular exercise can help you get better sleep by helping to reduce stress and anxiety, promote relaxation, and increase your time in deep sleep. Exercise can also help regulate your body’s natural circadian rhythms, which control your sleep-wake cycle. Make sure you are getting light to moderate activity throughout the day. It is important to note that some people find it hard to fall asleep immediately following exercise, so finishing your workout at least a few hours before bedtime is best to allow your body time to wind down and relax before sleep.

Sleep Better to Stay Healthy

Sleep is essential because it helps both your emotional and physical well-being, improves cognitive function, regulates hormones, and rejuvenates the body. While you are sleeping, your body is working to heal. Some studies have also shown that getting adequate sleep on a regular basis can increase your overall lifespan. Those are pretty solid reasons to make sure you sleep better. Which one of these easy tips will you try out first if you can’t sleep well at night?

Chiropractors in Lake Mary, Florida

The chiropractors at Lake Mary Chiropractic Center will ensure that your care is exceptional and exceeds your expectations. Our services support healthy sleep patterns without the use of drugs or surgery. You will never be treated as a ‘number’ at our office, and our doctors are always available to address your health concerns. We are located in Central Florida and serve Lake Mary, Heathrow, and surrounding areas.