Consistency is key! Try to go to bed the same time each night and get up the same time each morning. Even on weekends.
Limit daytime napping to less than 30 minutes.
Stay well adjusted! Chiropractic adjustments reduce pain, increase muscle relaxation, and help provide a sense of calm that will enable you to rest more easily.
Expose yourself to adequate sunlight during the day. This will help your brain maintain a normal sleep-wake cycle.
No caffeine past 3pm. Earlier, if sensitive.
Make sure that the bedroom is cool (60-67 degrees).
Consider the use of blackout curtains, eye shades, and white noise machines to help manage the bedroom environment.
Avoid exposure to bright light in the evening. Beware of the light emitted by your TV, smart phone, computer, etc. If this is not possible, purchase a pair of “blue blocker” glasses.
The bed should only be used for sleep and sex
Try to engage in mild exercise every day. Avoid strenuous activity before bed.
Try to elicit the “relaxation response” after dinner. You can choose meditation, tai chi, yoga, autogenic training, or guided imagery.
Eat light, easy to digest foods before bed. Indigestion can create a serious disruption in your attempt to get adequate rest.
Avoid alcohol before bed. It may help you fall asleep, but it adversely affects sleep architecture.
The article is not intended to provide medical advice. This article is for information purposes only. Being given this article does not constitute a physician-patient relationship. The medical and/or nutritional information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this here. Acceptance of this article constitutes acknowledgement and acceptance of these limitations and disclaimers.