Tips for Sleeping more Soundly.

Dont feel rested? Lack of energy? It could be your sleeping patterns. Here are some things to try that should help.


Twelve Tips For Better Sleep



Keep Regular Hours

Frequent or sudden schedule changes can lead to insomnia and fatigue. Shift changes, staying up later than normal and air travel (jet lag) are common examples. Develop and maintain routine times for waking and going to bed.

Select A Good Bed

The American Chiropractic Association has endorsed the chiropractic bedding manufactured by Springwall Mattress Company as the best interspring system available. Ask your doctor if there is Springwall dealer near you. Additional information can be found in patient education feature #106 "Selecting The Proper Bed." This earlier article details the important factors in bed selection as can be found in the September/October 1992 edition of THE VOICE.

Select A Good Pillow

A contoured cervical pillow that cradles the head and supports the natural curve of the neck is the best choice or pillow. Cervical pillows are available in a variety or styles and sizes. Your doctor of chiropractic can recom­mend the best pillow for you. Cervical pillows were also featured previously in this series. Ask your doctor for a copy of patient education feature # 102, "Why Doctors of Chiropractic Recommend Cervical Pillows," from the January/February 1992 edition of THE VOICE.

Be Careful Eating Before Bed

You should he pleasantly full when you retire for the evening. Never go to bed hungry or overfed. A continuous rumble from an empty stomach can prevent you from falling asleep. Eating too much puts your digestive system into overdrive resulting in a night of tossing and turning.

Sleep In A Quiet Room

Someone snoring, loud music, traffic noise and many other sounds that pierce the silence make for a difficult night's sleep. The room you sleep in should be as quiet as possible. If this proves to be difficult to arrange you have a few options. Ear plugs work for some but are uncomfortable for others. If ear plugs will not work for you try covering the noise you hear with music or tapes of environmental sounds (example: gentle rain in a pine forest).

Avoid Frequent Interruptions

Parents of a newborn baby can attest to the fatigue that builds with frequent interruptions of sleep. Although difficult in some circumstances, everyone should strive for six to eight hours of uninterrupted sleep daily.

Control Room Temperature

Room temperature while sleeping should be in the mid to high sixties. Avoid cold rooms where excessive bed clothing is needed. Avoiding hot rooms which may cause sweating and sinus irritation is equally important.



Sleep In A Dark Room

Light is a strong stimulant which motivates us to he awake and active. Obviously this type of stimulant should be avoided when trying to sleep. Light is relatively easy to avoid when sleeping at night. However it can be very difficult if you must sleep during daylight. Heavy drapes and blinds will help block the light for those sleeping during the day. Other possibilities include sleeping in a room without windows or wearing a face mask designed for sleeping.

Exercise Frequently

Exercising for twenty minutes three to five times per week reduces stress and tension. Reduced stress and tension allows you to unwind, fall asleep easier and sleep better. In addition to stress reduction and better sleep, exercise helps build strong bones, control body weight and maintain a healthy heart. (Check with your doctor before beginning any exercise program).

Avoid Stimulants Before Bed Time

Caffeine is a strong stimulant that takes effect two to four hours after entering the body. Coffee, tea. chocolate and cola drinks all contain caffeine and should he consumed several hours prior to retiring for the evening.

Nicotine is a stronger stimulant than caffeine and has been shown to interfere with sleep to a greater degree. Smokers have increased difficulty falling asleep and wake more frequently during the night. The best advice for smokers is simply to stop smoking.

Maintain A Good Sleeping Posture

Sleeping on your hack or side are both acceptable positions. In either of these postures you should keep your knees slightly bent and use a cervical pillow to support your head and neck.

Never sleep on your stomach! Stomach sleeping creates an uncomfortable arching of the lower back and damage to the neck region from the prolonged twisted position.

Stretch Before Getting Out Of Bed

Joints and muscles can become stiff from inactivity during sleep. This is why morning pain is frequent with hack conditions, arthritis and other joint problems. Stretching upon waking is very important in avoiding the stiffness from inactivity.

We can learn a lesson from man's best friend in this situation. Watch a dog after it wakes; it almost always stretches