A lot of our patients complain of not being able to sleep at night (all of us at Functional Advantage can even have a hard time now and then). In order to keep your bodies moving and our minds active, it is important to get a healthy amount of sleep every night. Sometimes it can be difficult for your bodies to shut off at night and get the rest we need. Without the proper amount of sleep you can become irritable, unfocused, and your immune systems can be weakened.
Here are some tips to help you get a deeper sleep!
1. Put together a nighttime routine. Get yourself ready for bed by going through relaxing activities like warm baths, calm music, or reading. Going through the same routine every night is shown to prepare your mind to be ready to shut down for the night.
2. Develop a sleep schedule. Just like a nighttime routine, setting up a sleep schedule will help you be ready to wake up and fall asleep easier. Your sleep schedule should allow you to go to bed and wake up at the same time every day.
3. Avoid drinking caffeine or cigarettes late in the day. Both caffeine and nicotine are stimulants that can interfere with your sleep!
4. Don’t lie in bed awake. If you are having trouble falling asleep, don’t lie in bed awake. To make you more tired, go into another room and do a quiet, relaxing activity until you feel ready for bed.
5. Avoid screens before going to bed. Watching television or being on a screen before bed can stimulate your brain and prevent you from getting a deep sleep. Try to stop using screens at least thirty minutes before bed.6. Don’t take naps longer than 45 minutes. Although taking a long nap can help you feel more energized in the moment, it often disturbs your natural sleep drive. Taking long naps can make it harder to fall asleep at night, as well as prevent a deep sleep
7. Consult a physical therapist. If it is an ache or pain that is keeping you up at night, physical therapy could help! To see if physical therapy could help you get a good nights sleep again, click here to sign up for a free 20-minute consultation.