Living a healthy, balanced life means finding time for activity—and for rest. While staying active is essential, quality sleep is just as important. Poor sleep affects your mood, energy, immune system, and overall well-being. If you’re having trouble getting the rest you need, try these five effective strategies to help you sleep better and wake up refreshed.
1. Turn Off Digital Devices Before Bed
Smartphones, tablets, and TVs emit blue light, which can suppress melatonin—the natural hormone that signals your body it's time to sleep. Scrolling through your phone may seem harmless, but it could be keeping your brain in “wake” mode longer than it should.
Tip:
Power down screens at least one hour before bed.
Choose a relaxing bedtime activity like reading a physical book or taking a warm bath instead.
2. Burn Energy During the Day
Few things help you sleep more soundly than a good workout. Physical activity helps burn off the energy from the food you eat, making it easier for your body to unwind at night.
How to do it:
Aim for at least 30 minutes of exercise most days.
Try to finish workouts at least 2–3 hours before bedtime so your body has time to cool down.
3. Focus on Your Breathing
Many of us breathe in shallow, rapid patterns that keep us in a state of alertness. By shifting your focus to slow, deep breathing, you can calm your nervous system and prepare your body for rest.
Try this simple breathing exercise:
Inhale slowly through your nose for a count of 4.
Hold for 4 seconds.
Exhale gently through your mouth for a count of 6.
Repeat several times as you lie in bed.
4. Use Progressive Muscle Relaxation
If your body feels tense or your mind is racing, progressive muscle relaxation can help you let go of built-up stress. This technique involves tensing and relaxing each muscle group, starting from your head and working down to your toes.
How to practice:
Focus on one muscle group at a time (e.g., shoulders, arms, legs).
Tense the muscles for 5 seconds, then release.
Move to the next area and repeat until your whole body feels relaxed.
5. Journal Before Bed
Stressful thoughts and to-do lists can keep your mind spinning when your body is ready to rest. Writing things down helps you process what’s on your mind so you can set it aside for the night.
Helpful prompts:
Write down three things you’re grateful for.
List any thoughts or worries to “offload” your brain.
Jot down tomorrow’s to-do list so it’s out of your head.
Bonus Tip: Consider Chiropractic Care
If pain or discomfort is interfering with your sleep, chiropractic adjustments may help. Chiropractic care can relieve tension, promote relaxation, and support better sleep quality by improving nervous system function.
Call us today to schedule an appointment and start sleeping better naturally!