Sleep Hygiene: Simple Habits for Deeper, More Restful Sleep
Struggling to fall asleep or waking up tired? You’re not alone. Sleep issues affect millions of people and can impact everything from your energy and mood to how your body feels. The good news: better sleep often starts with small, consistent habits—what experts call sleep hygiene.
As chiropractors, we know that quality sleep is essential for physical recovery, spinal health, and overall well-being. Here are some easy ways to improve your sleep hygiene and help your body get the rest it deserves.
1. Set a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock and makes it easier to fall asleep naturally. Over time, this routine can also improve the quality of your deep sleep.
2. Create a Relaxing Bedtime Routine
Wind down before bed with calming activities like reading, light stretching, meditation, or a warm bath. Avoid screens (phones, tablets, TVs) at least 30–60 minutes before sleep, as blue light can interfere with melatonin production—your body’s natural sleep hormone.
3. Optimize Your Sleep Environment
A cool, dark, and quiet bedroom helps signal to your brain that it’s time to rest. Consider blackout curtains, white noise machines, or a supportive pillow and mattress that promote proper spinal alignment. If you’re unsure whether your sleep setup is helping or hurting, we can help you assess it.
4. Limit Stimulants, Alcohol, and Late-Night Eating
Caffeine, nicotine, and heavy meals too close to bedtime can all disrupt your sleep. Aim to finish caffeine by early afternoon and eat your last meal at least two to three hours before bed.
Also, avoid alcohol in the evening. While it might make you feel sleepy at first, alcohol can interfere with your sleep cycle—especially REM sleep—causing you to wake up during the night and feel less rested in the morning.
5. Move During the Day, But Not Right Before Bed
Regular physical activity helps improve sleep quality—but intense exercise too close to bedtime can actually be stimulating. Aim for earlier in the day or a gentle evening walk instead.