A good night’s sleep leaves you feeling rejuvenated and prepared for the day ahead. Unfortunately, many of us don’t get nearly enough sleep. Instead, we wake up feeling groggy, grumpy, and nowhere near the top of our game.
According to the National Sleep Foundation, most adults aged 18 – 64 need around 7 to 9 hours of sleep. However, most American adults don’t get nearly enough sleep. Depending on their caffeine intake and nightly routine, these six hours may not even be considered restful sleep.
For some adults, leftover stress from the day before follows them into their bed leaving them with pains in the back or neck. This pain can cause them to toss and turn, leading to another grumpy and stressful day, triggering a vicious cycle. Luckily, there are a few easy habits you can use to fall asleep faster and wake up feeling well-rested.
Tips for Better Sleep
Cut the Caffeine: Sugary, caffeinated drinks like coffee and sodas will likely keep you up well past your bedtime, and because caffeine can remain in your system hours after consumption, it’s important to manage your midafternoon coffee break so it won’t impact your sleep. Try to reduce the amount of caffeine you consume every day and cut out caffeinated food and beverages after 4 PM.
Rock Your Routine: A consistent bedtime routine will help your mind relax and prepare for sleep. Commit to a consistent bedtime, dim the lights, brush your teeth, and relax in a hot shower or bath. These simple actions will help you feel fresh and ready to doze off.
Unplug from the World: Turn off all electronics, including your phone, at least 45 minutes before you close your eyes. Texting or emailing before bed can leave you anxiously waiting for a response. Power down or put your phone on airplane mode to help your body and mind relax. Shutting down before bed also sends a message to the world that you are not available 24/7.
Stretch or Do Yoga: A nighttime stretch or yoga routine can release tension built up from daily stress. By releasing the tension with a few stretches, you can lessen the chances of aches or pains waking you up during the night.
Pain-Free and Well-Rested
At Airrosti, we help our patients get restful sleep by pinpointing the underlying cause of their pain or injury and manually correcting it. During each treatment session, the Airrosti provider conducts a thorough evaluation of the patient’s injury and designs a custom treatment plan to correct the underlying cause of pain. They will also prescribe at-home active rehab exercises to stretch and strengthen the proper muscles to further reduce pain and prevent future injuries.
If an injury or pain is keeping you up at night, request an appointment with a provider near you.