Can’t Sleep?
Healthy Sleep Habits for Better Rest
Many people struggle with sleep, but there’s good news—there are natural habits and simple adjustments that can make a big difference in improving your rest.
Sleep is vital for how we function on a daily basis, and it impacts everything from our mental abilities to our emotional well-being. The foundation of good sleep lies in our habits. Improving your sleep habits may take time, but small steps can lead to big changes. Here are some habits to consider, and remember—you don’t have to implement everything all at once. Every small improvement counts!
Healthy Sleep Habits for Better Rest
Consistency is Key
Aim for 7-8 hours of sleep each night. Keeping your sleep schedule consistent is just as important as the duration. Try to wake up and go to bed at the same time each day to help regulate your body’s internal clock.Morning Sunlight Exposure
Getting sunlight in the morning is one of the most effective ways to reset your circadian rhythm. Try to spend at least 15 minutes outside soon after waking. If it’s too early for the sun, turn on as much artificial light as possible to mimic daylight.Evening Sunlight
Try to catch some natural light before sunset, as it helps signal to your body that night is approaching. Remember, never look directly at the sun, but general exposure to light will help.Caffeine and Food
Avoid caffeine for at least 8-10 hours before bed. Likewise, try to avoid eating within 2-3 hours of bedtime to prevent digestion from interfering with your sleep.Hydration
While it’s important to stay hydrated, try to limit water intake in the hour or two before bed to prevent waking up with a full bladder.Keep the Room Dark and Cool
Your bedroom should be as dark as possible. Use blackout curtains if necessary, or consider wearing a sleep mask. A cool room—around 65°F—can also improve your sleep quality. Consider using a fan to help with airflow and to keep the air fresh.Limit Artificial Light After 10 PM
Bright lights, especially overhead lights, can disrupt your sleep. After 10 PM, try using dim lighting and limit screen time before bed. If you need to use the restroom during the night, keep the lighting as low as possible.Keep Naps Short
A brief nap of 30-45 minutes is fine, but longer naps can interfere with your ability to fall asleep at night.Sleep Posture
Proper sleep posture is crucial. If you sleep on your back, make sure to support your neck properly. Side sleepers need a pillow that aligns your neck with your spine, and it’s helpful to place a pillow between your knees. Avoid sleeping on your stomach, as this puts unnecessary strain on your neck.Create a Tech-Free Zone
Try to keep your bedroom for rest, not screens. If you use your phone as an alarm, consider moving it to another room, or place it across the room from your bed so you aren’t tempted to scroll late into the night.
Additional Tips
DREM: Consider taking DREM 30-60 minutes before bed to help with relaxation and support restful sleep.
Air Quality: Keep your bedroom air clean. Open windows occasionally and use an air purifier if needed. Avoid pets in the bedroom if possible.
Pillows and Bedding: Choose pillows and bedding that support proper sleep posture and are non-toxic. If you need help selecting the right pillow, we offer custom-made pillows at the clinic like Pillowise.
Don’t Overwhelm Yourself
This list may seem long, but don’t feel overwhelmed. Start with a few changes that feel manageable and add more over time. Improving sleep habits is a journey, not a race. Give yourself grace, and soon you’ll notice the positive effects on your sleep and overall health.
Please feel free to text me at 208-859-6170 to help answer questions and know that as a chiropractor and certified functional medicine practitioner, I am here to see how I can help you here in our Avimor Community!
Blessings,
Dr. Rosie Main, DC, CFMP
MainHealthSolutions.com