Sleep “Dos and Dont’s” – the Chiropractic recommendation

In order to achieve a proper night’s sleep, there are multiple recommended “Dos and Don’ts”, which aim to maximise your quality of sleep and comfort, and minimise your discomfort and inability to sleep.

A list of the before sleep “Do’s” consist of:

  • Stick to a schedule:
    If you sleep late on the weekend, you’ll get Sundaynight insomnia. Instead, go to bed and get up at about the same times everyday.
  • Avoid caffeine and nicotine
    – They are addictive stimulants and keep you awake.  Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.
  • A slightly cool room is ideal:
    – This mimics your internal temperature drop during sleep
    – Studies show that warm hands and feet induce sleep more quickly by increasing blood circulation necessary to cool the core body temperature.  A temperature control bed surface that provides warmth especially in the feet and leg area will help induce sleep faster.

A list of the before sleep “Don’ts” consist of:

  • Don’t eat or drink a lot before bedtime:
    Don’t eat spicy or fatty foods before bed.  They cause heartburn.
    – If you frequently get heartburn, avoid raising the upper part of your body with pillows, because this may put a strain on your back. Instead, sleep on your left side for relief.
    – If you get the munchies, eat something that triggers serotonin, which makes you sleepy.
    – Carbohydrates (bread or cereal)
    – Foods like milk, tuna, or turkey may help.
    – Don’t drink alcohol near bedtime.  It may cause you to wake up repeatedly, snore, and possible develop sleep apnea.
  • Don’t rely on sleeping pills:
    – Check with your doctor before using sleeping pills.
    – Make sure they don’t interact with other medications or with an existing medical condition
    – Use the lowest dosage and never mix alcohol and sleeping pills.
    – If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills
  • Exercise:
    – For better sleep, the best time to exercise is in the afternoon.  However exercising within 3 hours of sleeping may making falling asleep more difficult by stimulating the body and raising the core body temperature. Lowering core body temperature signals the onset of sleep.