In the article titled, “Sleep Tips: 6 Steps to Better Sleep” the Mayo Clinic staff discusses way to improve your overall sleep. Quality sleep can be difficult to come by due to stress, illness and family responsibilities. It is important to stick to a sleep schedule that includes at least seven hours. It is recommended to get to bed and wake up around the same time everyday to regulate your sleep schedule. On the weekends, it is best to stay to a schedule similar to the weekdays, and make sure the difference is no more than one hour. Before bed, it can be beneficial to engage in something relaxing like taking a bath. Once asleep, if you are not able to fall asleep within 20 minutes of getting to bed, it is best to just leave bed and try to do something calming. Once you feel tired again, you can try going back to sleep.
It is best to not go to bed hungry or too full. In general, large meals should be avoided at least a couple of hours before bed. Substances such as nicotine, caffeine and alcohol should also be avoided before bedtime. Nicotine and caffeine can cause you stay to up later and alcohol can ruin sleep later in the evening. The environment of sleeping is important to the overall quality. Your bedroom should be cool, dark and quiet. Screens should be avoided before bed. It could be beneficial to get room darkening shades to avoid exposure to light.
Naps during the day can be beneficial for some, especially those working nights to make up for the loss of sleep. For others, it is best to limit naps to only 30 minutes and to make sure they aren’t too late in the evening. Physical activity can promote better sleep in the evening but as with naps, do not do it too close to bedtime. Time spent outdoors could help promote better sleep, too. It can be easy for people to not be able to fall asleep at night because of their worries or concerns. Managing stress by journaling before bed and meditation can help with this. If lack of sleep is still concerning, it may be best to speak with your healthcare provider to find alternative ways to improve your sleep. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.
