It’s the event that you celebrate with a yawn and a nap! Yes, November is ‘Sleep Comfort Month’. To celebrate, we’re offering some tips to help you avoid insomnia, poor sleep patterns, or just to help you make your sleep that much more restful and relaxing.
Stick to a sleep schedule
If possible, make sure that you stick to a consistent sleep schedule. Try to fall asleep and wake up at the same time every day, even on weekends. This helps your body to regulate itself, basically setting your ‘internal clock’. Not only does it grant you a more restful sleep, but it also makes you more alert at work after weekends or vacations.
Start a bedtime ritual
Devise something relaxing that you can do every night before bed. Try to avoid anything to do with a screen, such as a computer or television; the bright flickering light of the screen has been proven to over-stimulate your brain, making it more difficult to fall asleep.
Reading is an excellent example of a bedtime ritual that gets you away from the screen.
You should also avoid alcohol, nicotine, and heavy foods before bed.
Exercise helps you burn excess energy while releasing endorphins and promoting overall fitness, all of which have been known to promote a more restful sleep.
Just keep in mind that the exercise itself will wake you up; if you exercise in the evening, it’s recommended that you allow yourself a few hours to wind down before you try to get some sleep.
Use appropriate mattress and pillows.
Your pillow may be placed in different areas of the bed based upon how you normally sleep. Whether you’re on your back or your side, your pillow should be able to hold the vertebrae in your neck perfectly straight. Choose your pillow accordingly.A cervical pillow is an ideal way to support your neck when you lay on your back or on either side. Many cervical pillows sold at retail stores will not be appropriate because of the material used, and the fact that the pillow will not keep your spine straight when you sleep on your side. A proper pillow is available at the Bayview Finch Chiropractic Clinic and is recommended to patients who wish to assist their spinal health even while they sleep. And, very importantly, do not sleep on your stomach!
If you sleep on your side, you can place a pillow between your knees to keep your knees apart. This helps to keep pressure off of your hips and spine caused by the hanging weight of your top leg. It can also relieve morning aches and discomfort.
If you sleep face-up, having a rolled-up towel or a small pillow tucked in the small of your back and another beneath your knees can help to maintain the natural curvature of the spine, and can prevent morning tension in the lower back.
The firmness of your mattress can vary widely depending upon your body type, health conditions, and personal preference. The best way to test the firmness of a new mattress is to lay down on it in the store for 15 minutes. It might seem like a long time, but it will likely take that long to really get a feel for how well it supports your joints.
Visit a Toronto chiropractic clinic regularly
Neurological irritation, usually asymptomatic, will cause a heightened level of brain and body activity that we can be unaware of, and pain and physical discomfort are the chief causes of insomnia. Even if it doesn’t keep you awake, having spine-related pain or nervous system inefficiencies can greatly decrease the quality of your sleep. In fact, spinal readjustments can improve the functionality of all organs, raising your overall health, and allowing you a deeper, more restful sleep.
To make sure that your body is getting the full rest and recovery you need to be at your best each morning, we recommend booking regular maintenance appointments with your local Toronto chiropractic clinic. We’re confident that you’ll see an improvement in the quality of your rest within just a few visits.
Celebrate sleep comfort month the way it ought to be celebrated: with a relaxing rest by a well-adjusted spine. Call or email us to book an appointment today.