7 Tips to Get the Nightly Zzzs You Need

From drinking one too many flat whites to being wired from too much tablet time, you may find it challenging to power down and get the sleep you need. Just like eating your daily greens and working out can boost your health, so can getting a good night’s snooze.

Create an Optimal Environment for Snoozing

Your bedroom should be a sleep sanctuary. Keep the room temperature cool, ideally between 18 and 20 degrees Celsius. Use dim, warm-toned lighting to promote melatonin production, and ensure your mattress and pillows provide proper support.

Establish a Consistent Snooze Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Dr Stefano noted, “An inconsistent sleep schedule can wreak havoc on your internal body clock, making quality slumber elusive.”

Limit Screen Time Before Bed

The blue light emitted by electronic devices can interfere with your snooze-wake cycle. Try to avoid using phones, tablets, and computers for at least an hour before bedtime. Instead, engage in relaxing activities like reading or gentle stretching.

Mind Your Pre-Slumber Habits

What you do in the hours leading up to bedtime can significantly impact your shut-eye quality. Consider these tips:

• Avoid caffeine and alcohol close to bedtime
• Engage in light exercise or stretching to release tension
• Practise relaxation techniques like deep breathing or meditation

Choose the Right Sleep Position

Your sleep position plays a crucial role in spinal health and snooze quality. Here are some dos and don’ts:

• Do sleep on your side or back
• Don’t slumber on your stomach, as it can strain your neck and upper back
• Don’t use multiple pillows, which can misalign your spine
• Don’t snooze in twisted positions
• Use a pillow between your knees for better hip alignment when sleeping on your side. If you prefer to slumber on your back, consider a small pillow under your knees for added comfort.

Update Your Shut-eye Gear Regularly

Your sleep equipment needs regular updating to ensure optimal support. Replace your pillow every two years and your mattress every 8-10 years.

Prioritise Spinal Health

If you’re experiencing persistent back or neck pain that affects your sleep, consulting one of our chiropractors might be beneficial. Proper spinal alignment can significantly improve your sleep quality.