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  • Writer's pictureDr. Jeremy Will, D.C.

Pillow Talk: 6 Tips for a Better Night's Sleep

Quality sleep is a cornerstone of a healthy and productive life. However, restful nights can be elusive in our modern, busy world. The good news is that some practical strategies and tips can help you sleep better. Let’s explore these tips and expert advice to make your journey to better sleep a reality.


1. Establish a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep over time.


2. Create a Relaxing Bedtime Routine

Develop a calming pre-sleep routine to signal your body that it's time to wind down. This could include reading, taking a warm bath, or practicing relaxation exercises.


3. Choose the Right Sleep Positions

How you position yourself during sleep plays a crucial role in the quality of rest you receive. Choosing the proper sleep position allows you to enjoy a more comfortable and rejuvenating night's sleep. Check out this infographic for our recommended sleep positions.


4. Invest in a Comfortable Mattress and Pillow

A supportive mattress and the right pillow can improve your sleep quality. Check out this infographic for our top tips on finding the best options.


5. Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.


6. Watch Your Diet and Hydration

Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep. Stay hydrated, but try to limit your fluid intake in the hours leading up to bedtime to prevent nighttime awakenings from using the bathroom.


Keep in mind that achieving improved sleep quality demands dedication and a bit of patience. If you face sleep disruptions or experience discomfort, don't hesitate to contact our office. Chiropractic care may be the solution you need to restore your peaceful nights and overall well-being.


The Poor State of Sleep for Most Americans

Sleep quantity and quality is so important to overall health, mood, and recovery and the amount we require (about 8 hours) has not changed based on the research. Unfortunately, Americans have continued to get worse quality sleep over the last several decades. Only 1 in 3 American adults report “very good” to “excellent” sleep quality each night. And only about 35% of adults get 7+ hours of sleep on most nights. Most people reported that stress was a major factor in poor sleep quality, which more than doubles one’s chances of having a bad night’s sleep.

There are many things we can do to improve our sleep quality. Getting a good amount of vegetables, fruits, and exercise during the day greatly increases your chance of having a good night of sleep. We also found that 75% of “excellent” sleepers reported a specific bedtime routine (they’re not just for your children!). Also, most people reported that back pain and pillow selection were the two most important factors in determining sleep quality.


Casper-Gallup State of Sleep in America 2022 Report

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