Quality sleep is one of the most powerful tools for your health—and yet, it’s often the first thing to fall by the wayside in our busy lives. At Metro Chiropractic, we believe that helping our patients sleep better is just as important as easing back pain or improving posture. Whether you're in the heart of Alaska's long summer days or navigating the winter darkness, a few practical changes can make a big difference in how well you rest.
Block the Blue Light
Blue light from phones, tablets, and TVs can confuse your brain into thinking it’s still daytime. This suppresses melatonin—the hormone that helps you feel sleepy. Blue light blocking glasses are a simple and effective way to reduce this effect. Try wearing them in the evening, especially if you use screens within two hours of bedtime.
Create a "Digital Sunset"
Just like the sun sets at the end of the day, your digital devices should too. Establish a “digital sunset” routine: turn off screens an hour before bed and dim the lights around your home. This helps signal to your body that it’s time to wind down. Instead of scrolling, use that time to stretch, read, or do light journaling.
Tame the Light—Alaska Edition
If you live in Alaska, you know how challenging it can be to manage your sleep during the extreme daylight changes. During bright summers, blackout curtains or sleep masks can help simulate night. In the darker months, using a sunrise alarm clock or light therapy lamp in the morning can help regulate your internal clock and improve daytime alertness.
Melatonin: Use it Wisely
Melatonin supplements can be helpful, but they’re best used for short-term sleep challenges. For example, if you’re adjusting after travel, recovering from jet lag, or dealing with an unexpected disruption in your sleep schedule, a low-dose melatonin supplement can help reset your internal clock. However, regular or long-term use can interfere with your body’s natural hormone rhythms. Always consult your healthcare provider before using it consistently.
Nutrition & Sleep: Timing Matters
Your body sleeps best when it's not digesting a big meal or alcohol. Try to finish eating at least 3 hours before bed. While a nightcap might feel relaxing, alcohol actually disrupts your sleep cycles and leads to more restlessness overnight. For better sleep, stick with water or herbal tea in the evening.
Consider Natural Sleep Supports
Some patients find that magnesium—an essential mineral—can help with relaxation and falling asleep. It’s found in foods like spinach, almonds, and bananas, or can be taken as a supplement. Always check with your healthcare provider to see if magnesium is right for you.
Your Sleep, Your Health
Sleep is the foundation for healing, mental clarity, and energy. If you’re struggling with sleep—even after trying some of these tips—let’s talk about how chiropractic care and lifestyle adjustments can help.
Call Metro Chiropractic today to learn how we can support your path to better rest and overall wellness.