7 ways to get a better nights sleep
March is National Bed Month so we've got some tips for a good nights sleep from O'Connor Chiropractic in Harrogate and Ilkley.
Low mood, memory and concentration issues, poor immune system, high blood pressure, weight gain and low sex drive are effects of sleep deprivation
One serious issue many people face with sleep is that there is not enough time spent in the deepest stage of sleep (when brain waves are in delta). Instead, more time is spend in lighter sleep (when brain waves are in theta) therefore not 'switching off' as much it needs to in order to repair and revitalize.
As we reach the month of March it's time to consider our sleeping habits... it's National Bed Month after all! So we got some advice from Dr Jason O'Connor from O'Connor Chiropractic with tips on how to get a better nights sleep.
1. Hours before midnight count more than those after
Related to hormone levels, going to bed later, but allowing yourself a lie-in the following morning is nowhere near as beneficial as the same number of hours earlier in the night. The actual number of hours varies from person to person but around seven hours is considered the minimum required according to Dr Jason O'Connor.
2. Regular exercise
This aids the control of cortisol levels and adrenal release which both play a vital role in a good nights sleep.
3. Have a good mattress and pillow
Good quality mattresses and pillows can make a huge difference to the quality sleep as they provide better support to the spine promoting better posture. Speaking of posture...
4. Sleep in the right position
The optimum sleep position tends to be on your side with just one good pillow and with your legs fairly straight. Sleeping on your front with your spine twisted and or in the fetal position tends to hinder sleep, especially because a large part of your daily routine is likely to be in a similar flex position - working at a desk or sat on a sofa means forward head carriage and a curved spine. Give your a body a break by NOT sleeping in this position too.
5. Avoid visual media half an hour before you go to bed
Computers, phones, televisions and tablets are best avoiding in the run up to going to sleep. The light emitted from these devices actually inhibit the ability to fall asleep and don't give the brain chance to switch off.
6. Switch your mobile into airplane mode
Not only does this stop the noise and light of notifications waking you in the middle of the night, by switching it into airplane mode it also stops the radio waves coming in and out that will be affecting your brain activity. And don't worry... your alarm will still work in airplane mode!
7. Herbal teas, lavender oil and Epsom salts
All of these can aid sleep. Always avoid caffeine before bed - just herbal or fruit teas please! And both lavender and the magnesium found in Epsom salts help muscles to relax - both of these can be found in bubble bath.
We hope that these all help you get a better nights sleep this March for National Bed Month!
Get in touch with the team at O'Connor Chiropractic in Ilkley or Harrogate and arrange your free phone consultation if you;d like to talk further about how chiropractic care can help with all sorts of issues including poor sleep.
Dr Jason O'Connor from O'Connor Chiropractic has been talking to Beth Parsons on Stray FM's Family Show.