Did you know that the average person spends over 1/3 of his life in bed? And are you one of the 40-60% of the population that have had some trouble sleeping? Many factors can lead to difficulty in sleeping such as daily stress from jobs and family. Back pain and neck pain caused by an uncomfortable bed can all work at keeping a person up at night.
Your Indianapolis chiropractor will tell you that a good night’s sleep is critical to good health. It is the time when your body rebuilds and rejuvenates itself to face the next day. Lack of sleep can be serious and lead to many health issues.
There are many tips in helping you get a good night’s sleep and wake up feeling refreshed and ready to face your day.
– Exercise regularly particularly in the morning. If you must exercise at night, do it 2-3 hours before bedtime. Exercise increases the heart rate which can interfere with sleeping.
– Avoid caffeine such as coffee, tea and soda late in the afternoon or before bedtime. Caffeine also increases the heart rate. If you do have that cup of tea or glass of cola, a good rule to follow is a glass of water for every glass of caffeine.
– Thirsty at bedtime? Drink good filtered water and make sure it is room temperature not ice cold.
– Eat an early dinner. If you eat after 6 PM, the body is still working to digest your food at bedtime.
– Go to bed at the same time every night and get up at the same time every morning. Your body will recognize a sleep pattern.
– Keep your bedroom cool and dark.
– Do not sleep with a child or pet.
One of the many questions we get here at Meridian Chiropractic Clinic are sleep related particularly when it come to your mattress. Should your mattress be too soft or too firm? How long should I be able to keep the mattress? When is a mattress too old? There are no hard and fast rules pertaining to a perfect mattress but there are a few tips to keep in mind.
– Your mattress should provide uniform support from head to toe. There should be no gaps between your body and your mattress.
– If you experience back pain or neck pain in the morning, perhaps your mattress is to soft or too hard. Placing a board beneath it will help to make it firmer and adding 1-2 inch padding will help soften a mattress. But these are temporary fixes until you can purchase a new mattress.
– Turn your mattress every few months so that the body indentations are kept to a minimum.
– Changes in lifestyle can also signal a mattress change. Weight gain or loss, medical conditions or partner change can make a real difference in the mattress.
There are many good, quality mattresses that are available and you can find the right one for you with a little research. The Heavenly Bed from the Westin Hotels is a good choice and available for purchase. Your chiropractor may also recommend a Tempurpedic or Sleep Number Bed. Mattresses can be a bit pricey but make the investment. After your first solid 8 hours of sleep, you will be glad you did.