10 Tips for a Better Night’s Sleep

The start of a new year can be a hectic time for many people. Between winding down from the holidays, catching up with work, getting started with and sticking to New Year resolutions, many of you may be feeling a little exhausted. That is why I think this is a great time to discuss the importance of sleep. Good quality sleep is incredibly important to overall health and wellness. Sleep can be just as important to your health as eating well and exercising regularly, yet it is often one of the first aspects of our routine to be neglected. The average adult should be getting between seven and eight hours of sleep per night, and the average teenager should try to get up to nine hours per night. The benefits of a healthy sleep schedule range from improved memory and brain function, decreased occurrence of depression, improved athletic performance, reduced stress and anxiety, improved metabolism and faster weight loss. The following are 10 tips on how to improve both the quantity and quality of your sleep: Avoid caffeine after lunch. Caffeine is a potent stimulant that affects the central nervous system and can have a detrimental effect on sleep. Once in the body, it can take 8-10 hours for caffeine to be processed and filtered from the system. Try to limit caffeine consumption to 3 cups (or 250 milligrams) per day and avoid having caffeine after 11 a.m. Opt for a pre-dinner cocktail rather than a night cap. Studies show that drinking alcohol before bed can be disruptive to our deep REM sleep cycle, resulting in a restless night of sleep. Having your adult beverage before or with dinner and avoiding alcohol consumption after 7p.m. can greatly improve your quality of sleep. And always drink in moderation. Choose super-sleep foods. Choosing foods that contain a snooze-friendly combination of protein and tryptophan will promote a deep and restful sleep. Some examples of sleep-friendly foods include salmon, tuna, chicken, turkey, yogurt with cashews and bananas, oatmeal with milk, or cottage cheese. Reduce stress before bed. Doing a few minutes of meditation or restorative yoga before bed can reduce heart rate, relieve stress, clear your mind, and reduce muscle tension, all of which help to prepare your body for a more restful sleep. Keep cool before bed. Doing activity that raises your body temperature and increases your heart rate too close to bed time can hinder your ability to fall asleep. To avoid this situation try working out in the morning. Take a hot shower or bath before dinner to help you relax and unwind and give your body at least two hours to cool down before bed. Make your room cool while you sleep. Research shows that a drop in core temperature triggers your body to go into “sleep mode” so lowering the temperature in your bedroom can help improve your sleep. Try lowering the thermostat or sleeping with a window cracked open to allow fresh air to flow through the room. Sleep studies have shown that 66 degrees Fahrenheit is the optimum sleeping temperature. Make your room quiet. Creating a quiet sleeping space can prevent sleep disturbances and promote a more restful night sleep. There are various ways to make a room quieter. We suggest starting with the easiest solutions first and adding strategies as needed. Some strategies include white noise machines, fans or air conditioners, reusable ear plugs, sound-absorbing window curtains and wall-tapestry, or moving to a quieter bedroom if possible. Make your room dark. Your brain needs total darkness to trigger the production of melatonin, a hormone that promotes sleep. The central nervous system can detect light even when your eyes are closed, so the darker the room, the better. Install light-blocking window blinds, hide digital clocks and glowing electronics, and wear a sleep mask if needed. Avoid bright light and “blue light” before bed. Bright light before bed can trigger your central nervous system into thinking it’s “daytime” and you shouldn’t be sleeping. To avoid this, read in the lowest possible light before going to bed and install nightlights in the bathroom so you don’t have to turn on the brighter lights if you get up in the night. “Blue light”, which is produced by TV, computer screens and cellphones, should also be avoided 1-2 hours before bed. Encourage your Circadian Rhythms Try to go to sleep and wake up at the same time every day. Avoid sleeping in on weekends to prevent jetlag-like symptoms on Monday. To make up for a late night, wake up at your usual time and take a mid-day nap. This pays off your sleep debt without disturbing your natural sleep-wake rhythms. Dr. Kevy Smith is a second-generation chiropractor and Saratoga Springs native. A graduate from Palmer College of Chiropractic-West in San Jose, California, she recently moved back to Saratoga Springs to join her family’s practice, Smith Chiropractic, located on South Broadway. For questions or comments regarding spinal health or wellness please visit our website www.MySaratogaChiropractor.com or call us at (518) 587-2064