by Amber White •
ChiroHealthUSA Social Media Specialist
Do you ever find yourself struggling to get a good night’s sleep? According to the CDC, one in three adults does not get the 7 hours of sleep recommended, so it’s not surprising if you don’t either. Sleep is essential for maintaining optimal health. It is when we are asleep that the body and brain restore and re-energize themselves. Sufficient shut-eye allows you to wake up refreshed and ready to take on the world. Sleep deprivation can lead to weakened immunity, poor memory and focus, and mood changes. Here are a few tips and tricks to help you get a better night’s sleep today.
Reduce Blue Light Exposure at Night
Blue light tricks your brain into thinking it’s still daytime and reduces the production of hormones such as melatonin, which helps you relax and sleep. The light streams from electronic devices such as smartphones and laptops. Ideally, it’s best to stop checking devices at least two hours before bed. You can also invest in a pair of blue-light-blocking glasses. Some devices even have a blue-light setting that turns your screen to an amber color to prevent the color temperature from disrupting sleep.
Limit Caffeine Late in the Day
Caffeine consumed late in the day can stimulate the nervous system and make it hard for your body to relax naturally at night. Caffeine can stay in the bloodstream for up to eight hours. So, if you want a cup of coffee or tea in the late afternoon, switch to a decaffeinated version instead.
Take Shorter Naps During the Day
Taking a short power nap is perfectly fine if you feel the need to rest. A nap lasting 30 minutes or less can sharpen brain function. However, prolonged and irregular naps can confuse the body’s internal clock. This confusion can make it a struggle to sleep at night and lowers the quality of sleep you receive.
Try to Relax in the Evening
Relaxation techniques can play a significant role in helping you get a better night’s rest. Try reading a regular book, listening to soothing music, taking a hot bath, meditating, or anything else that helps you wind down in the evening. See what methods work best for you and add them into your nightly routine.
Take a Sleep Supplement
If you’ve tried the tips above and still have problems sleeping, ask your healthcare provider about trying a Melatonin supplement. The body produces Melatonin naturally one or two hours before bedtime, especially if you’ve followed the steps above. While Melatonin supplements won’t put you to sleep, they can help you achieve a state of quiet wakefulness that helps your body relax. With most Melatonin supplements, 1 to 5mg taken an hour or so before bed usually does the trick.