5 Surefire Ways to Improve Your Sleep in Bainbridge Island
Getting a good night’s sleep can be a challenge for many people. Deep sleep is when the body goes through the rest and repair phase. If the body can’t get into or doesn’t stay in a deep sleep long enough, the result is a weakening of the body’s immune system. As the immune system gets weak, the body is left susceptible to viral and bacterial attacks. This leads to increase illness and a state of disease.
So knowing that sleep is vital and an intricate part of a healthy lifestyle, top Bainbridge Island chiropractor provides some simple things to do to improve the quality of sleep.
- Leave the electronics to the living room. As tough as it can be to put down that laptop, tablet or cellular phone, the stimulation of the device makes it difficult for the brain to shutdown. This also includes television. So if you are wanting to catch up on your favorite program, it’s best to do it in another room, and leave your bedroom as a place of refuge and rest.
- The darker the better. Research has shown that sleeping in a dark room allows for better production of Melatonin. Melatonin is an antioxidant hormone that can help prevent cancer and other conditions as well as allowing the body to rest deeper. Room darkening blinds or curtains can help to cut out the extra light that can sneak in through the windows. Also wearing a sleeping mask in Bainbridge can help if there is still too much light in the room.
- Cool as a cucumber. Room temperature can be a bugger. If it’s too hot or too cold we are either tossing off the covers or shivering underneath them. Most researchers agree that keeping the room temperature around 65 degrees is the best. There is some wiggle room, so adjusting it a few degrees up or down depending on the season is perfectly fine.
- Sleeping posture does matter. At Living Well Chiropractic & Massage in Bainbridge I am frequently asked what is the best position to sleep in at night? The two most advantageous positions are 1) on either side, knees bent and together (pillow between the knees can also be helpful), or 2) on the back with a pillow or bolster under the knees to create some flexion in the hips, allowing the spinal muscles to relax. Also, when choosing a pillow it should only be 1 pillow and should be as thick as the distance between your shoulder and the base of your neck. I recommend an orthopedic pillow to increase support to the spine and maintain proper alignment while resting.
- Consistency is key. Our bodies like routines, and sleeping is no different. The Circadian rhythm is our internal body clock that drops and increases throughout the day. The peak sleep time is from 10:00pm to 6:00am. So consistently going to bed around the same time (around 10:00pm) creates a good sleeping routine. Inconsistent bedtimes affect the routine needed for the body’s clock to follow and therefore causes poor sleep.
Even the worst sleepers can find improvement with implementing one or more of these techniques. These simple suggestions can make a huge difference in overall quantity and quality of sleep. Sleeping well leads to Living Well. Call Living Well Chiropractic & Massage today to schedule an appointment.
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|Tuesday||2:00pm - 6:00pm|
|Wednesday||9:00am - 1:00pm|
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|Friday||9:00am - 1:00pm|
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