Sleep Hygiene

I hope you have all had an enjoyable summer. January has flown by in a rush of hot days and nights. It’s not uncommon for many people to have trouble sleeping when it heats up at night. Of course, air conditioning or a fan help, but most people don’t know how important it is to regularly practice good sleep hygiene. Sleep hygiene refers to developing good sleeping habits. Many people can develop bad sleeping habits over days and years, which can lead to trouble falling asleep.

One of the most important things to do is go to bed and wake up at a regular time. Getting into a regular pattern is a great way to teach ourselves when to sleep. Of course, things can often get in the way and you may occasionally find yourself having a late night or an early morning, but routine is important to developing good sleeping habits. Try not to have any caffeine drinks in the afternoon or evening; some people don’t realise that some strong cups of tea can have almost as much caffeine as a cup of coffee!  Additionally, some people find that exercise can keep them awake if they are too active towards the end of the day. Another one of my favourite tips for getting a good night sleep is to train your body to sleep in bed. Don’t treat your bedroom like a lounge room; try to avoid watching TV or reading for too long in bed, as your body will begin to associate this behaviour with going to bed, rather than sleeping!

Invest in a good mattress that is comfortable and supportive. If you feel stiff and sore of a morning it may be time to replace your old one. You should wake up feeling well and rested.

If you are having trouble sleeping, don’t rely on sleeping pills – try to work on your sleep hygiene and you may find that you’ll begin to have more success in falling and staying asleep. Of course, there may be other reasons for poor sleep quality, such and stress or irritation to your nervous system. This can present as generalised muscle tension or pain. If this is the case, make sure you always let your chiropractor know how you’re being affected, as particular symptoms may be the result of more than poor sleeping habits.