Sleep Tips: 11 Tips to Help You Sleep at Night

Sleep is critical to the healing process and to the consolidation of memories.  Very frequently, patients at Gallatin Valley Chriopractic report sleep difficulties as a co-occurring condition with their chief complaint.

Lack of sleep is implicated in chronic pain, depression, anxiety, chronic fatigue, fibromyalgia, stress, hormone imbalances, and much, much more.

Getting effective sleep is one of the greatest gifts we can give ourselves for health; however, many people struggle to get quality sleep and/or suffer insomnia.   There are many things a person can try to implement to improve sleep.

1) Eliminate excess noise; if this is not possible, try adding white noise to your environment.  Try a fan or humidifier or background "music" such as the "sound of the ocean."

2) Eliminate light from your sleep environment.

3) Create a routine for yourself by going to bed at the same time each night, take a warm bath before bed, dim the lights and avoid screen time for at least 30 minutes before bed time.

4) Eliminate caffeine and sugar from your diet.  

5) Get 45 minutes of cardiovascular exercise daily (not right before bed).

6) Try enjoying a cup of chamomile tea in your pre-bedtime routine.

7) Avoid heavy meals late in the day or evening.

8) A daily meditation practice has been shown to help sleep.  When lying down for bed, try to focus on your breath. Try to keep your focus on the air coming in and out of your body, letting any other thoughts pass by as you relax and maintain focus on your breath.  This may help avoid frustration and anxiety about not sleeping...return to the focus on the breath.

9) Some supplements have been shown to help with sleeplessness.  Valarian may help a person relax and Melatonin is a hormone that has been shown to help balance carcadian rhythms and help sleep.  Talk to your doctor before trying either of these because they may have potential interactions with medications that you may be taking.

10) Many people report that manipulative therapy, such as that provided by a chiropractor, may help with sleep and relaxation.

11) If you have exhausted the above recommendations, medications may be taken by prescription.  Many people report success with prescription sleep aids; however, they have many side effects that merit caution.

Talk to the doctors at Gallatin Valley Chiropractic for help with strategies to reduce pain and to improve sleep, function and quality of life.  Call Toady!  406-551-2177