Kitchener Massage Therapist shares Tips for Getting a Good Night’s Sleep

Make a Commitment to Getting a Good Night’s Sleep

The importance of sleep is indisputable.  So make a commitment to your health by making a commitment to getting a good night’s sleep.  Here are some quick tips that will help:

  1. Sleep Schedule – try to create a schedule and stick to it.  Establish a pre-bed routine to help you wind down and crawl into bed around the same time each night.  Even on weekends it’s a good idea to keep your schedule as similar as possible.  That way your sleep-wake rhythm won’t be disturbed.
  2. Food and Drink – pay attention to what you eat and drink, especially as you approach your bedtime.  Alcohol, caffeine and chocolate are too stimulating and should be avoided in the evening.  Avoid large meals too close to your bedtime.
  3. Physical Activity – include physical activity in your daily routine, preferably in the first half of the day.    Vigorous exercise in the hours before bed is not helpful as it will raise your body temperature and stimulate you, but relaxing yoga positions or simple stretches before bed can be beneficial.
  4. Manage Stress – try to manage stress so that you can relax your mind and body before bed.  Make lists or enjoy a good laugh to leave your “to do” list behind.  Don’t take your laptop or smartphone to bed with you.
  5. Comfort – be sure your bed and bedroom are comfortable for sleep.  Try to make your bedroom as much like a cave as possible.  It should be cool, dark and quiet.
  6. Get Help – there will be times when it’s necessary to see a doctor.  The occasional sleepless night is common, but a series of sleepless nights likely has a cause that requires attention before you sacrifice your health.
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