10 healthy sleep tips !
|1) Develop a routine
It’s best to establish a routine, go to bed at the same time every night and get up at the same time every morning. You will notice your body adjusting to the schedule.
|2) No bedtime snacks
It is recommended not to eat right before bed, and don’t go to sleep on a full or empty stomach as it may affect the quality of your sleep.
|3) Avoid Tea & Coffee 4-6 hour before bed
Caffeine makes us feel more alert and awake which is blocking sleep-inducing chemicals into the brain.
|4) No electronics in bed
Only use your bedroom for sleeping – having TVs, computers and cell phones in your room can cause over stimulation and can disrupt the normal sleeping pattern because of their bright screens. When your body is about to shift into sleep mode, so should your devices! You can alternatively read a book or practice a bedtime ritual.
|5) Sleep in the dark
It is important that you keep your bedroom dark when sleeping to allow full relaxation.
|6)Avoid alcohol, smoking, tobacco
Although alcohol helps the body relax, it hinders the quality of sleep. Consuming alcohol or smoking can affect your sleep.
|7) Exercise at least 20 min a day
Exercise has shown to help people get to sleep and stay asleep. It is recommended to do vigorous exercise but you can also do some light exercise at any time of the day.
|8) Get a comfy sleep
Keep your bedroom cool, comfortable and peaceful. Sleep on a comfortable mattress and pillows. Make sure they are supportive and comfortable. The one you have been using for years may have exceed its life expectancy. The average mattress life is around 7-10 years.
|9) Shower before bed
A hot detox shower before bed will help relaxing the body and make it easier for you to fall asleep.
|10 )Don’t sleep during the day
Avoid napping during the afternoon. Power napping may help you get through the day but you should eliminate this if you find that you cannot fall asleep at night.
What about my sleeping position?
We spend approximately one third of our lives in bed so it is important to purchase a mattress that is right for you. It is also important to develop healthy sleeping habits and to think about the way that you are sleeping. The spine contains natural curves that you should maintain during sleep.
Sleeping on your stomach
This is not the best sleeping position for your spine as it puts stress on your neck from twisting to one side and eventually stresses the lower back. Chiropractors do not generally recommend sleeping on your stomach.
Sleeping on your back
This is a good sleeping position. To make yourself more comfortable you can place a pillow under your knees to reduce the amount of strain on your lower back. It is also important to have a pillow that supports your neck correctly.
Sleeping on your side
This is also a recommended sleeping position. With both knees and hips slightly bent and a pillow placed between the knees, you can maintain the curves in the spine. The pillow should be at a height that supports the neck properly.
How many hours should I sleep?
|Baby and Toodlers||Kids||Adults|
|3 – 12 months : 4-15 hours||6 – 12 years : 10-11 hours||18+ : 6-8 hours|
|1 – 3 years : 12-14 hours||12 – 18 years : 8-10 hours|
|3 – 5 years : 11-13 hours|
For more information on healthy sleep, see the Chiropractors’ Association of Australia’s “Bedside Buddy” sleep handbook: Bedside-Buddy-Sleep-Handbook
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