Every week, our clients ask us questions about the best, natural ways on how they can improve their sleep.
When someone has sleep disturbances, it's usually :
- How to fall asleep, - How to stay asleep for a full night's sleep.
These 2 areas can be big challenge.
But, once one or both of them are improved...
You should start feeling more refreshed and alert when you wake up in the morning.
Plus, you may feel less fatigue throughout the day, including the late afternoon.
Now, here's the...
7 Ways To Improve Your Sleep Quality:
1.) Reduce blue light 1-2 hours before bed (computer light and smartphone screen light).
2.) Avoid watching TV and movies in bed.
3.) Keep your bedroom at a cool temperature (65-67 degrees is optimal for your brain, lungs, and nervous system).
4.) Avoid vigorous exercise late in the evening. It may time for your heart rate to relax and return to a normal range, which could interfere with relaxing sleep and recovery.
5.) Go to bed and wake up at consistent times. Your brain and body will appreciate a normal sleeping schedule.
6.) Get a new mattress every 10-15 years, and get a new pillow every 3-5 years.
7.) As soon as your wake up, expose yourself to bright lights in your bedroom or natural sunlight out your window.
Plus, consider these...
BONUS Tips For Better Sleep:
- **Sleep position does not really matter that much. It is okay to sleep on your stomach faced down, as long as you alternate sleeping with your head turned to the left and then other nights where it's turned to the right.
- When was the last time your bedroom has been dusted with a moist cloth?
- When was the last time your bedroom floor was vacuumed (carpet) or wet wipe/Swiffer (hardwood)?
- Consider air flow such as a gentle fan.
- When was the last time your air conditioner vent was cleaned or replaced?
- When was the last time you got a new mattress or pillow?
- Does your pillow support your neck so that when side lying, your spine is straight?
- Consider nose strips to improve nasal breathing by slightly opening up your nostrils a little more.
- Consider wearing an eye mask. It can be relaxing and assist in keeping you in deep REM sleep.
- Consider using "white noise" via an app or YouTube (with your device plugged into power) to drown out any outside noise such as cars or sirens.
Did you find this helpful?
If after trying some of these tips and strategies, do you still have sleep issues that is resulting in fatigue?
Call us anytime, 24/7, at (646)-781-8884 if you're looking for professional help with your sleep, or if you're looking for "physical therapy near me" which could include convenient home visits or treatment visits at your office workplace.
MEDICAL DISCLAIMER: All information on this website is intended for informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.