Sleep Advice
Getting a good night’s sleep is essential for proper functioning of your brain and your body, but it isn’t always easy.
Lack of sleep can have a dramatic impact on pain and can be a major contributor to muscular tension.
Because so many of us suffer with less-than-optimal sleep, and because this affects so many different aspects of our lives, we have written this advice sheet.
Stress
Stress is one of the most influential factors affecting sleep quality. Needless to say, tackling stress is not a simple thing to do. For this reason, we have a separate advice sheet on stress management that you can request from your chiropractor.
Sleep Hygiene
Properly preparing yourself and your bedroom can make a big difference to sleep quality.
Try to have a relaxing routine prior to bedtime, so you’re not just expecting your body to switch off like a light.
Limiting screen-time in the 2-3 hours leading up to bedtime is a key element of helping your body wind-down.
Try to keep your bedroom clutter-free, dark and slightly cooler than the rest of your house. If you know that you feel the pull of your phone, keep it out of your bedroom.
It’s also important to try preserve your bedroom as a space for sleep, rather than a work-space, a leisure space etc as well.
Routine
Going to bed and waking up at similar times gives your body the chance to establish a rhythm. This rhythm is helpful in ensuring your body is ready to sleep when you go to bed.
The time you wake is just as important as the time you go to sleep, so avoid the temptation to try and catch up on the weekends.
Having a wind-down routine can also act as a trigger for your body to start preparing for sleep.
An example routine could be reading a book on the sofa, going upstairs to clean your teeth, getting changed and getting into bed. It doesn’t have to be anything complicated.
Meal times impact on your body’s internal clock so try to keep these regular and avoid eating within an hour of bedtime.
Daylight
Daylight is another important influence on your body’s internal clock.
Simply put, the more daylight you receive, the more ready your body will be for sleep when daylight disappears. Try to get as much as possible.
It is particularly important to get daylight exposure in the morning. If this is difficult, daylight lamps can be effective.
Alarm clocks that wake you by increasing the brightness of your room are a great way of easing into wakefulness.
Exercise
Regular exercise has so many benefits that it’s hardly surprising it can help with a good night’s sleep.
Try to avoid exercising within 3 hours of bedtime.
Exercising early in the day can be a good way of spurring your body into wakefulness.
Get Comfortable
This is one area where your chiropractor can really help you. Regular chiropractic treatment can ease tension and relieve pain and pressure that might be affecting your sleep.
In terms of sleep position, sleeping on your back is likely to be best. This does, however, often require some adjustments. A slight bend in your knees will take a lot of pressure off your lower back, so use a small pillow behind your thighs.
If you are a side-sleeper, a small bolster (such as a rolled up t-shirt) under your waist can keep your spine aligned and ease pressure on your shoulders.
Sleeping on your front is bound to result in aches and pains, even if it is a comforting position to lie in.
Pillows are generally best selected based purely on what you find comfiest, however, a small contour (for side-sleepers) or wedge (for back sleepers) to the pillow can help to support your neck.
Mattress choice is similarly individual. There really is little evidence to suggest one type of mattress is better than another in respect of aches and pains.
Fortunately, there are lots of mattress retailers that offer lengthy trial periods. If in doubt, err on the side of firmer, because you can always soften a mattress with a topper later down the line.
Substances
Caffeine is the obvious substance to talk about. Simply, avoid it for at least 6 hours before bed. Try to keep intake below 2 cups of coffee per day.
Regular alcohol consumption should be avoided too, as it can disturb your sleep.
Medication should be avoided unless as a last resort. Not only are there significant side-effect risks, but sleep medication does not help your brain go through the “sleep cycles” necessary for restful sleep.
Sleep Restriction
If all else fails and you are really struggling to regularly achieve restorative sleep, sleep-restriction is an effective intervention.
The process is one of staying up late and getting up early. Avoid naps throughout the day.
Within a relatively short space of time, your body will be ready for sleep. You can think of this like pushing a reset button.
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Please bear in mind that not everything here will work for you. Also bear in mind that, if achieving great sleep was easy, there wouldn’t be a problem in the first place. Patience and acceptance are two very useful mental attitudes that can assist you on your journey to better sleep.
Sleep well 🙂
