Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of developing health conditions like dementia, heart disease, obesity, and strokes.

So, what can you do to help ensure that you get a good night’s rest? Here are eight tips for how to improve the quality of your sleep:

1. Wake up at the same time each morning and go to sleep at the same time each night.
2. Keep your bedroom cool, dark, and quiet.
3. Incorporate exercise into your daily routine (but be careful to not exercise too close to bedtime).
4. Avoid taking long naps, especially in the afternoon.
5. Stop drinking caffeinated beverages at least eight hours before bedtime
6. Don’t drink alcoholic beverages or consume large meals right before going to sleep.
7. Avoid watching TV, scrolling on your phone, and using other electronics at bedtime (instead, you might want to try reading a book).
8. Take steps to reduce stress (for example, meditating or attending therapy).

Start Enjoying a Better Night’s Sleep

If you’re ready to take the next step with improving the quality of your sleep, contact us today. Our therapists have extensive experience treating anxiety, depression, and other conditions that can interfere with sleep. When you call, we’ll tell you more about our practice, answer your questions, and schedule a consultation at a date and time that’s convenient for you.

There’s nothing better than the refreshed feeling you have when you wake up from a restful night of sleep. But did you know that sleep can do much more than just alleviate fatigue? It’s true! Getting a sufficient amount of sleep can:

1. Improve your cardiovascular (heart) health
2. Regulate your blood sugar (reducing your risk for Type 2 diabetes)
3. Reduce food cravings
4. Help you maintain a healthy weight
5. Support muscle growth
6. Strengthen your immune system
7. Reduce your risk of injury
8. Increase your attention span and productivity
9. Make it easier for you to learn and remember information
10. Reduce stress
11. Improve your mood

How Much Sleep Should You Be Getting?

Considering all the benefits that a good night’s sleep can offer, it’s important that we get the correct amount of shut-eye. But how much sleep is enough? Experts generally recommend that adults sleep between seven and nine hours each night. (Notably, statistics published by the Sleep Foundation indicate that more than one-third of adults sleep less than seven hours a night, on average.)

Are You Struggling With Insomnia?

If you regularly have a hard time falling asleep and staying asleep, contact us today. Given how many benefits can result from a good night’s sleep, it’s critical that you promptly address any insomnia concerns, and we can help. We’ll be happy to tell you about our practice and our approach to treating insomnia, and if you feel that we’re a good match for your needs, we can schedule a therapy session at a date and time that’s convenient for you.

Do you suffer from lower back pain? If so, you’re definitely not alone. In fact, a Global Burden of Disease study named lower back pain as the leading cause of disability around the world.

What may be surprising to some is that lower back pain is often brought on by the stress and strain of bad posture and poor sleeping positions.

In this article, we’ll explore the best sleeping positions that will help relieve lower back pain.

1. On Your Side with a Pillow Between Your Knees

Many people try sleeping on their back, and this is typically what causes the most lower back pain. Your best bet is to sleep on your side with a pillow between your legs. Some people may even need two pillows, depending on how much pressure they feel on their lower back. The trick with the pillow is that it keeps your hips, pelvis and spine in proper alignment.

2. Fetal Position

This position is particularly helpful to those with a herniated disc. Lay on your side, and gently tuck your knees toward your chest while at the same time, gently curl your torso toward your knees. You’ll also want to switch from side to side throughout the night.

This position works well because curling your torso into a fetal position opens up the space between your vertebrae.

3. On Your Back with Knees Propped Up

I mentioned earlier that sleeping on your back is generally a bad position for the lower back. That is unless you really prop your knees up using either a couple of pillows or a piece of foam. Propping your knees up helps to keep the natural curve in your lower back. For added support, you may also want to put a rolled up towel under the small of your back.

These three positions help our clients get a good night’s sleep and wake the next day without any lower back pain. If your back needs a bit more help than this, come in to our office for a free consultation. We’ll get you up and pain-free in no time.

SOURCES:

The Best — and Worst — Sleep Positions for Back Pain

https://www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain

https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain