Sleep plays an important part in both our physical and mental wellbeing as our bodies use this time to regenerate and heal. In fact, a lack of sleep can have a huge impact on your quality of life, affecting your mood, concentration, memory, and more. Additionally, poor posture while sleeping can cause a myriad of physical health issues such as back and neck pain, muscle cramping, and can even increase the risk of some chronic health problems.
Considering the fact that we spend an average of one third of our lives sleeping, it’s important to invest some time into ensuring that you are getting enough quality sleep. If you’re suffering from a lack of sleep or waking up in pain every morning, follow our top tips on how to get a better night’s sleep.
1) Regulate Your Sleep
One simple thing you can do to improve your sleeping habits is to start regulating your sleep by going to bed around the same time every night, and waking up at the same time every morning. Sticking to a sleep schedule will allow your internal body clock to find it’s natural rhythm which will help you unwind and fall asleep more easily, and will also help you to wake up a lot easier.
Once you are determined to stick to a sleeping schedule it should only take your body a few days to settle into a regular sleep cycle, allowing you to finally get that much needed sleep each night.
2) Avoid Using Screens Before Bed
Creating a relaxing nighttime routine can help your body wind down before bed, allowing you to fall asleep more easily. A key step in helping your body to relax before you sleep is avoiding looking at screens right before you go to bed. This is because the blue light emitted from the screens of electronic devices, such as mobile phones, tablets, and computers, can keep your brain alert and suppress melatonin – a hormone that controls your circadian rhythm a.k.a your internal body clock.
For best results, allow at least 30 minutes of screen-free time before bed in order to help your body naturally relax and easily fall asleep.
3) Adjust Your Sleeping Position
While ensuring that your body is getting enough sleep will help to improve your health, the physical act of sleeping can often be a cause of aches and pains if not done so correctly.
The best sleeping position is often a topic of much debate, whether you sleep on your back, side, or stomach. However, just as posture is important when sitting and standing, it is important to also protect your back and spine while sleeping.
Similarly to good standing posture, the key to good sleeping posture is maintaining the natural curve of your lower back while keeping the spine in a neutral position. For this reason, sleeping on your back is the best sleeping position for your spinal health. Sleeping on your back ensures that weight is evenly distributed across your body while allowing the spine to rest in a neutral position.
4) Visit Your Chiropractor
Finally, if you want to get a better night’s sleep, visit your chiropractor. One of the most common causes of sleep deprivation is aches and pains. If you’re in pain, your body may not be able to relax enough to get a good night’s sleep. Additionally, pain can cause interrupted sleep, preventing your body from reaching a deep sleep which is important for energy restoration, strengthening the immune system, and the growth and development of the body.
If you suffer from pain that is affecting your sleep, book an appointment at Back To Front Chiropractic. Your chiropractor will conduct a thorough examination in order to identify the source of the pain and address the underlying cause. We can also offer postural advice, and even mattress and pillow recommendations to help you protect your spine get a better night’s sleep.