How to Improve Your Sleeping Habits
We don’t have to tell you just how frustrating it is to lose out on a good night’s sleep. You have a bad night of staring at the ceiling or losing track of time on social media, and then suddenly the sun is up and your heart sinks as you realize that you’re not getting the sleep you need before a busy day. It gets even worse when your sleeping habits go completely sideways, and suddenly you feel like you’re in a fog for weeks or even months.
We at Vitality Precision Chiropractic understand the struggles of the sleepless, and we want to give a few tips for potentially turning all that tossing and turning into sugarplum dreams. Do keep in mind, though: these should be considered after ruling out any possible sleep disorders such as insomnia or sleep apnea.
Stay on a Schedule
Circadian rhythms are 24-hour cycles that run in the background to carry out key routine processes as part of the body’s internal clock. The sleep-wake cycle is one of the most essential and well-known circadian rhythms. Each day, even including weekends, go to bed and wake up at about the same time. Consistency helps to maintain your body’s sleep-wake cycle.
Also, every night, try to plan one routine and soothing activity. Pre-sleep rituals can aid in informing the body and mind that it is time to rest. Drinking a glass of warm milk, taking a bath, and listening to calming music to unwind before bed are all good examples.
Watch What You Eat Before Bed
When your body is still digesting a large meal, falling asleep might be difficult. Avoid late dinners and avoid particularly fatty or spicy foods to prevent sleep interruptions associated with food. If you’re hungry right before bed, have a small nutritious snack to tide you over until breakfast (such as fruit with a piece of cheese or some nuts).
Caffeine and alcohol should also be avoided. Caffeine’s energizing effects can last for hours and can interfere with sleep. And while alcohol may help you feel drowsy at first, it can interfere with your sleep later in the night.
Consider a Chiropractor
Many people are unaware that chiropractors like Dr. Thomas Madigan and Dr. Brendan Shanahan can help with sleep problems, but they can! When your neck is out of alignment, it tightens your jaw joints and masseter muscles, which blocks your airway while you sleep. This
can lead to snoring, low oxygen levels, and a lack of deep REM sleep. Maintaining proper neck alignment can ensure that you obtain enough oxygen while sleeping.
If you’d like to learn more about how chiropractic can help you get a better night’s sleep, contact us at Vitality Precision Chiropractic or visit us at our office in Rochester Hills!