5 Simple Ways to Get Better Sleep this Month

By Kay Pascale

Getting quality sleep directly affects your physical and mental health, and in turn, your quality of life. When you fall short in your sleep habits and become persistently sleep-deprived, it will affect your daily energy levels, productivity, and your emotional balance, and it can cause serious long-term health problems. Though sleep aids can be helpful, they’re not always the best solution due to the grogginess they tend to cause the next day as well as the risk of addiction and abuse that comes with some brands.

Fortunately, there are some simple practices that you can combine for a customized sleep routine that will ensure that you get enough sleep on a nightly basis. Here are five simple ways to get better sleep this month. 

1. Visit a Chiropractor

There are many myths related to chiropractic care as well as many benefits that many people don’t know about. Although chiropractic adjustments aren’t generally associated with sleep issues directly, the aches and pains they relieve are. As many as one-third of those getting regular chiropractic adjustments report experiencing immediate improvement in their quality of sleep.

2. Develop a Consistent Sleep/Wake Cycle

The best way to begin setting up your sleep routine is to start going to bed at the same time every night and waking at the same time every morning. By doing this, you’re training your brain and body to anticipate sleep and wake times, and they will begin to respond without much effort on your part. To be truly effective for consistent quality sleep, you should try to keep the same schedule on weekends.

3. Create a Peaceful Sleep Environment

The specifics of this solution will vary from person to person, but there are some general guidelines for creating a bedroom space that is conducive to sleep. According to House Method, one way you can get better sleep is by making sure your room is free of clutter, setting an optimal room temperature, and removing any distractions that could keep you up at night. You can block out distracting noises with a ceiling fan or white noise machine and set the thermostat to the optimum temperature for sleeping—around 64 degrees.


4. Step Away from the Screens

Staring at computer and cell phone screens for long periods may feel like it’s relaxing you, but it can actually do the opposite and numb your body. It also exposes you to blue light, which suppresses the production of melatonin which helps you sleep at night. You can’t avoid light in the evenings altogether, of course, but keep in mind that our instinct is to rise with the sun and sleep in the dark. Try to dim the lights in your home about an hour before bedtime and avoid blue light two hours before you hit the hay.

5. Nap Sparingly

Try to avoid naps whenever possible. If you feel like you absolutely need a nap, limit it to 15 to 30 minutes. Sleeping outside your scheduled sleep and wake times will only make it harder to sleep at bedtime. You may also wake groggy from an afternoon nap and feel the need to wake up with caffeine too late in the day.

Getting quality sleep is important to your health, so make it a priority. Keep these tips in mind and start sleeping soundly.

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Lead image via Medical News Today