What Can I Do to Support Better Sleep?

Occasional difficulty sleeping is common. Sleep can be influenced by many factors, including stress, daily routines, health conditions, medications, work schedules and the sleep environment.

Creating a consistent evening routine may help some people prepare for rest. Different strategies work for different people, so it can be helpful to try simple changes and review what suits your circumstances.

Eight Sleep Habits to Consider

1. Write a short to-do list

Writing down tasks or concerns before bed may help clear your mind and reduce the need to remember everything overnight.

2. Reduce screen use before bedtime

Some people find it helpful to limit phones, tablets and computers in the hour before bed. You may also wish to lower screen brightness or use a night-mode setting.

3. Be mindful of caffeine and sugar later in the day

Caffeine can affect sleep in some people, particularly when consumed later in the afternoon or evening. Consider adjusting the timing of caffeinated drinks if you notice they interfere with sleep.

4. Limit alcohol close to bedtime

Alcohol may make some people feel sleepy initially, but it can also disrupt sleep later in the night. Speak with an appropriate healthcare professional if you have concerns about alcohol use or sleep.

5. Choose exercise timing that suits you

Regular physical activity can form part of a healthy routine. Some people prefer to avoid vigorous exercise close to bedtime, while others are unaffected. Consider what works best for you.

6. Keep a reasonably consistent sleep schedule

Going to bed and waking at similar times may help support a regular sleep routine. Shift work, caring responsibilities and other circumstances may make this more difficult for some people.

7. Try a simple breathing exercise

Slow breathing may help some people relax before bed.

You could try:

1.Breathe in gently through your nose.

2.Pause briefly if comfortable.

3.Breathe out slowly.

4.Repeat for several breaths without forcing or holding your breath for too long.

Stop if you feel dizzy, uncomfortable or short of breath.

8. Consider relaxation or mindfulness practices

Meditation, quiet reading, gentle stretching or another calming activity may help some people create a more settled evening routine.

When to Seek Advice

Persistent difficulty falling asleep, staying asleep, waking too early, loud snoring, breathing pauses during sleep or ongoing daytime fatigue should be discussed with an appropriately qualified healthcare professional.

Sleep problems can have many causes. Chiropractic care should not be presented as a treatment for insomnia, stress, adrenal problems or nervous-system imbalance.

This article provides general educational information only. It does not replace individual medical or healthcare advice, assessment, diagnosis or treatment..