Helpful Articles from Connect Chiropractic

Improve your sleep with these simple tips

sleep family

Why is sleep important?

Sleep is the time when your body heals and regenerates. Studies have shown that poor sleep can lead to increases in inflammation, poor memory and concentration, lower productivity levels, weight gain, increased risk of cardiovascular disease, higher rates or depression, lower immune function and increased risk of diabetes type II.
The amount of sleep required may vary from person to person, but the general consensus is between 7 to 9 hours a night.

 Tips for better sleep

  • Have a good sleep routine and stick to it each night –Try and have the same bedtime and wakeup, including the weekends, to allow your body to adapt. Make sure you also have a relaxing bedtime ritual, such as shower/bath, meditation, reading a book and turning off electronics two hours before bed.
  • Avoid caffeine after 3pm– Caffeine is a stimulant which excites your nervous system and inhibits relaxation
  • Exercise Daily– Numerous studies have shown that exercise leads to better health and sleep quality. If you notice that exercise has a stimulatory effect on your body, aim to exercise earlier in the day.
  • Watch your eating– Avoid late meals, especially ones high in carbohydrates, as this can affect the release of sleep hormones like melatonin and HGH (Human Growth Hormone), leading to poor sleep quality.
  • Get some Vitamin D– Take in more natural sunlight during the day. This helps to regulate your body’s normal circadian rhythm, which is connected to the internal body clock and the sleep/wake cycle, to help determine sleep and feeding patterns
  • Reduce blue light – During evening hours reduce blue light emissions from your electronic screens as it tricks your brain into thinking it’s daylight. To help filter blue light, you can download special apps onto your device, wear specialized glasses or simply turn off your appliance at night.
  • Avoid long naps – Power naps (less than 15 minutes) may be helpful but longer naps can wreak havoc on your body’s sleep pattern
  • Create a relaxing bedroom environment – Reduce noise and light, remove unnecessary electronic devices, moderate the room temperature and look to using a diffuser with essential oils such as lavender to help stimulate better sleep
  • Check your pillow and mattress – Ensure that you have a supportive mattress and pillow. If you would like further information on what might be right for you, feel free to ask our Chiropractors at your next consultation.
  • Rule out underlying causes – If you snore or notice that you feel consistently tired, even after 7-9 hours sleep, it may be advisable to seek medical attention to rule out conditions like sleep apnoea.

Dr Nicole Hudson

Principal Chiropractor | Connect Chiropractic

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