Though you have the best intentions, it’s all too easy to let the proper sleep schedule get derailed. Holidays, travel, stress or household chores you’ve been putting off for too long mean that sometimes, your routines can’t stay on track. You’re not getting the rest you need, and you can’t seem to shake the feeling of fatigue that follows you during the day.
Fortunately, you can retrain your body to get the sleep you require. There are four simple tips we’d like to tell you about to help you feel relaxed and well-rested.
1. Consider the rule of 15. Staying up too late, despite your best intentions to get to bed early? It won’t work to lie in bed hours earlier and try to convince your body to sleep. Instead, move your bedtime by increments. Start with 15 minutes earlier the first night, adding 15 more with each night. You can even set an alarm to remind you when it’s time to sleep.
2. Avoid bright lights. Did you know that electronics can disrupt your natural sleep signals? Turn off the brighter overhead lights and use dimmer lights. You should also consider plugging in your phone for the night at least an hour before you go to bed, leaving it outside of the bedroom so that the bright screen doesn’t disturb you.
3. Let the morning light shine. Just like lights can keep you up at night, they let you know it’s time to be awake in the morning. Open up your blinds when you awaken and feel free to turn on lights. Your melatonin production will shut down, too, which is a hormone that helps you fall asleep.
4. Don’t hit the snooze button. It’s tempting, particularly on the weekends. But doing so will erase any progress you’ve made during the week. Limit how long you’re allowed to sleep in, and you’ll find the coming week’s schedule is easier to stick to.
If you’re concerned about your health, consider making an appointment at Roughan Chiropractic.
Contact our friendly team today to schedule a visit!