The Key to Better Sleep
One of the most often asked questions from our practice members is what pillow and mattress we recommend that will give them the best night’s sleep.
Surprisingly, our answer is that there isn’t one.
Everybody has different preferences and body types, so the same recommendation won’t work the same from person to person.
In our office we also view sleep as a measure of someone’s quality of life. Someone who isn’t getting enough sleep or waking frequently in the night is more likely to have days ahead consisting of less productivity, less mental focus and clarity, more likely to not get physical activity, all affecting our quality of life.
Our biggest advice at YFC when asked for pillow and mattress recommendations is that we don’t care if you sleep on the floor, in a recliner, or on the most comfortable mattress with the fluffiest pillow, whatever works for you is our recommendation. Getting restful sleep night after night in general is more important than what surface is most biomechanically sound for your body.
If you are having difficulty sleeping or your sleep is not feeling restful, try these recommendations and see what changes you notice:
(be sure to read to the end to see our #1 recommendation!)
DEVELOP A ROUTINE. When you do the same thing consistently for several weeks it becomes habitual and less alarming on your body. Make it something you enjoy doing—do your skincare routine, have a glass of hot tea (decaf) or lemon water, read a book, anything that you enjoy! Whatever it may be make it relaxing. By doing the same routine over and over at the same time will put your nervous system in a state of recognizing that it’s time for bed. Kinda like Pavlov’s dog, right?
DECREASE SCREEN TIME. 30 minutes before bed, turn off the electronics! Put your phone on the charger and power down the rest. The blue light of our phones, computers, and tablets creates a false depiction in our brain that it’s not nighttime. When you turn off the screens, even in kiddos, the brain is not overstimulated creating a sense of alertness and awakedness.
AVOID SNACKING BEFORE BED. At least two hours before bed, have your last snack or meal for the night. When we eat, especially late-night snacks, our body’s response is a spike in blood sugar leading to an increase in energy. When we have more energy at nighttime, we are more likely to stay up later causing a night of less restful sleep ahead.
LIMIT CAFFEINE. If you find yourself “wired” near the end of the day or as you go to bed, maybe that afternoon cup of coffee could be eliminated. Having caffeinated coffee in the morning or late morning is enough time for our body to detox out the caffeine (unless you’re drinking several cups). Try cutting out one less up of caffeinated coffee during your day or switching that one with decaffeinated.
TURN OFF DISTRACTIONS. For adults that might be making phone calls, work catchup, or cleaning the house. And for kiddos, turn off the bright light, loud, music making toys. All of these can create overwhelm and overstimulation leading to a less relaxing night’s sleep. Opt for calming, quiet, relaxing activities and environments, when possible, around bedtime.
READ A BOOK. Reading before bed, for both adults and kids, allows the mind to travel elsewhere. Especially for adults who potentially have a lot of stress built up or thinking about everything that needs to be done in the upcoming days, pull out a book and allow those stressing thoughts to temporarily leave your frontal lobe so you can relax before a good night’s sleep.
REGULAR CHIROPRACTIC CARE. When an adult or child is under regular care in our office, one of the first things they will report is improvement in sleep. Whether that is feeling more rested upon waking, sleeping through the night, or going to bed easier, we hear it all. Chiropractic adjustments in our office are focused around areas in the nervous system that might be dysregulated or under stress. When the nervous system is relaxed and in a calming state, the body is able to wind down more easily leading to better sleep!
It can be daunting to start a new habit or change things in our daily routine, but whichever of these you choose to implement, just stay consistent.
