Don’t Sleep More, Sleep Better


Getting deeper, more restful sleep has been shown to significantly reduce pain, improve energy levels, improve performance and function throughout the day, and helps with better healing of the body. 

Here are several proven sleep strategies that assist in getting better rest:

  1. Consistency: make a consistent schedule for sleep, meaning going to bed at a consistent time each night, and waking up at the same time each morning.
  2. Cool: ensure your room is not too cold or too warm. If it’s a little cooler the covers or blanket should be perfect and you won’t have to toss and turn. 
  3. Dark Room: avoid watching TV, looking on your phone, or even having a bright alarm clock next to the bed. Light affects us even when our eyes are closed and we are trying to sleep, and can interrupt our sleep patterns.
  4. Caffeine: avoid caffeinated beverages at least 4 hours prior to bedtime. Caffeine can still be affecting our bodies up to 7½ hours after we consume it. This alters the ability to get to deeper sleep.
  5. Exercise: Regular exercise is very good for you and can even help with sleep. However, avoid any strenuous activity or exercising within 2-3 hours before bed. Late evening exercise too close to bedtime is a huge stimulant to the body and brain and will be difficult to ramp down prior to your consistent sleep time. If possible, exercise during the day or early in the morning.
  6. Wind-Down: Develop a consistent wind-down routine for bedtime. Your body will recognize the cues more easily and this will aid in getting to deeper sleep.
  7. Napping: Avoid napping so your body will be the most tired in the evening, making it easier to fall asleep. If you have to take a nap, limit the nap to 20-30 minutes, and never in the evening.

If you are having trouble with sleeping after implementing these strategies, please contact your doctor for additional assessment.