How Can You Improve on Sleep?

Getting a good night sleep is vital to maintaining good health and being able to work well and follow all your pursuits. It is difficult in days of high stress and in busy times, our brains are often overloaded with what needs to be done, or worries of some kind.

So here are a few tips on how to improve your sleeping pattern if you are struggling.

Be Consistent with going to bed and getting up.

Try and go to bed around the same time each night and get up at the same time in the mornings. Even on weekends. This consistency helps the body understand where it’s at. If you can, time your awakening with sunrise as this will help your body to remain in a natural sleep wake pattern.


The best time to exercise is as soon as you get up each morning. 20 minutes of exercises not only helps your body, but it helps you get going for the day. It’s an accomplishment that leads onto the next thing. Plus doing it when you get up means you don’t get to talk yourself out of doing it.

Avoid caffeine, nicotine, alcohol etc

This is a very common tip and for good reason. When consumed, caffeine from coffee, soft drinks and so on cause the brain to become very stimulated and contributes to the lack of sleep. Nicotine causes you to wake early from withdrawals as well as promoting light sleep. Alcohol is bad because it prevents you from deep and REM sleep.

Try to relax around bedtime

Things you can do to enhance a relaxed state include a warm bath, light reading, simple exercises and even some yoga and meditation to help relax.

Keep your room temperature constant

Too hot and you’re sweating and uncomfortable, too cold and you’re shivering and tense. Find a constant temperature that you are comfortable with.

If you’re struggling to get to sleep, do something else

Best thing is to get up and do something to fulfill this non sleeping urge. If your mind is on something, try to do something on that task to make you feel better. Try reading again until you begin to feel sleepy. But laying there stressed at not being able to sleep will not help.

There are of course many other tips and things you can do to help with sleep. Taking natural supplements such as melatonin or avoiding large meals before bed time is just other ways.

Back pain and/or neck pain are other factors that prevent people from sleeping. If you are struggling with sleep because of this, consider chiropractic care as a way of relieving your pain. No pain means a better chance for sleep.

Whatever your reasons for lack of sleep, hopefully you will find an answer through one of these tips.

Contact us now. We have three simple ways you can make an appointment at our NYC chiro office:

Call now on (212)371 2000 or text (315)873-3095 or email us at

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