A blog from Schubbe Resch Chiropractic and Physical Therapy.

Monday, November 3, 2014

How to Improve Your Sleep

Does your brain go into overdrive as soon as your head hits the pillow?  Or do you fall asleep and then wake up two hours later?  Maybe one of these unconventional tips will help you get to sleep and stay asleep so you can wake up rested and refreshed.

  • Nap every day - to make napping work, you must stick to these 3 rules:
    • Nap at the same time every day - this allows your body to regulate itself to fall asleep more quickly at that time.
    • a 10-20 minute power nap provides enough sleep to help you feel refreshed and more alert, yet it won't interfere with falling asleep at night.
    • The optimal time for napping is 20-30 minutes after lunch - usually early afternoon.
  • Force your worries - if worrying kicks in just after you close your eyes, schedule a daily "worry time" well before you go to sleep.  Choose a 15 minute period at the same time every day when you try to think of every possible worry, and then tell them to a trusted confidante or write in a journal.
  • Get out in the sun - when you wake up, don't lounge around in bed.  Don't even stay inside.  Get out int he morning sun soon after getting up.  The bright sunlight (or any bright light) tells our body's natural biological clock that it's time to wake up.  And that same clock will then be set to tell your body it's time to go to sleep about 14 to 16 hours later.
  • Avoid hot baths - the body needs to lower its temperature in order to fall asleep, so a hot bathe will actually keep you up.  If you enjoy a soak in a hot bath, just be sure to finish your bath at least 2 hours before bedtime so that your body has enough time to cool down.  To reduce any built-up stress or tension, enjoy a hot pack applied to your neck and shoulders before going to bed.
  • Make your room colder - again, your body needs to cool down to sleep s do what you can to make your room cool. This will also allow you to nestle into your blankets and some people find that action very soothing.
Information was taken from