For many Canadians, the prospect of tossing and turning restlessly at 1 am, only to wake up groggy and irritable a few short hours later, is a harsh reality. And despite all the consolations friends offer up, saying, “oh, you’re just a night owl, that’s all”, the truth is that the disrupted sleep schedule can make life pretty difficult. You often find you’re lacking energy for things you enjoy, and lacking concentration at work.
For more extreme cases of insomnia, it’s worth consulting your physician, as it may be the symptom of a greater issue, like psychological stress, hyperthyroidism or even heart failure. But if you simply have trouble getting a quality night’s sleep, this article can help you – here are four easy ways that you can improve your sleep.
Stick To A Schedule :
There are few things more disruptive to sleep patterns than randomness. Erratic sleep patterns can throw off your natural circadian rhythm, which is, essentially, your internal clock that charts a rhythmic, 24-hour cycle for your body. Going to sleep and waking up at the same time each day promotes an entrenched sleep pattern, and increases both the likelihood of falling asleep at a certain time, as well as the quality of the sleep itself.
Pay Attention To Your Sleep Posture :
Most people tend to think of posture as being relevant only when you’re sitting or standing – that’s not the case. Current research suggests that, when you sleep, you should aim to keep your spine similar in posture to your standing posture. In particular, lying on your stomach puts undue stress on your neck and spine, and ought to be avoided. For questions about which posture is best, as well as how to shop for a mattress and pillow (more on that below), chiropractors are very helpful. One of the many benefits of seeing a chiropractor regularly is an overall improvement in sleep quality, which in turn can improve focus and mood.
Look Into A Better Quality Mattress :
Memory foam, medium-firm mattresses can be very beneficial if you’re suffering lower back pain, but, again, that’s something about which you’ll want to consult a chiropractor. The bottom line is that you want a comfortable, supportive mattress that isn’t too old – the lifespan of a good quality mattress is 7-10 years –and you want to seal the mattress to avoid mould, dander and dust mite droppings from giving you the sniffles.
Avoid Blue Light Before Bed :
Nowadays, people read their news, catch up with friends, play games and even do their banking all on their mobile device. The price you pay for this convenience, however, can be a poor night’s sleep. Blue light before bedtime is bad for sleep because the light is “short wavelength enriched” and can affect the production of our melatonin hormone, and therefore our circadian rhythm. Scientists advise either avoiding your screens a couple hours before bedtime or dimming the light significantly. You can also check to see if your model of phone or computer comes with a blue light filter.
Don’t suffer through a terrible night’s sleep any longer. Get on a schedule, visit a chiropractor about your sleep posture, replace your mattress and avoid scrolling your social media feed right before bed. Your body will thank you!
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