Sleep Better: 8 Simple Steps

Ten to fifteen percent of Americans suffer from chronic insomnia. Do you? Most of us experience an occasional sleepless night, but prolonged bouts of insomnia can lead to decreased mental function, frazzled nerves, and lowered immunity. The good news is that you don’t have to pop a pill or count sheep: Just follow these simple, natural steps to get more Zs.

  • Exercise regularly, but don’t exercise within six hours of your bedtime. Physical activity speeds up your heart rate and metabolism, making it difficult to wind down at night. Try to schedule your workouts in the morning, so you can benefit from that extra energy during the day.
  • Avoid caffeine after noon. Caffeine is a stimulant found in coffee, tea, cola, and chocolate. Some people clear caffeine from their bodies slowly (you know who you are). These people should avoid caffeine completely.
  • Avoid alcohol. Many people find that alcohol helps them relax at night. Although it may help induce sleep initially, alcohol disrupts your normal sleep patterns, leaving you tired and groggy in the morning.
  • Keep regular sleeping hours. Your body likes routine and will respond better to a consistent bedtime.
  • Don’t work on the computer or watch television for at least one hour before going to bed. These activities stimulate your mind at a time when you should be preparing for rest.
  • Avoid eating large, late evening meals. Do eat a light snack a couple hours before retiring to avoid low blood sugar levels in the middle of the night, which can wake you up.
  • Decrease light in your bedroom. A dark environment is necessary for the production of melatonin, a hormone that encourages a healthy sleep cycle.
  • Try yoga or meditation to clear your mind and help prepare your body for sleep. Like regular sleeping hours, a steady practice will yield the greatest benefits.

In addition, if your insomnia is caused or made worse by aches and pains at night, it may be time for a new mattress and/or pillow—and a visit to your doctor of chiropractic. Your sleeping surface should support the entire body— including the spine, neck, head, and limbs— evenly, with no gaps. For recommendations tailored to your specific needs, talk to your doctor of chiropractic. Chiropractic can also help promote better sleep by correcting imbalances and tension in the body, so that you can relax completely.

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Testimonials

Reviews By Our Satisfied Patients

  • "So Glad I found Synaptic! This is the fastest I've ever bounced back from severe back pain."
    Dani St. Jean Baldwinville, MA
  • "Best chiropractor ever!! These guys are amazing. They have done wonders for me. I recommend them to everyone I know"
    -Robin Potter Hicks
  • "I came to Dr Mexico with severe neuropathy of my feet caused by cancer treatment drugs. I was told I had permanent nerve damage and there was nothing they could do except give me Gabapentin oxycodone and morphine sulfate. I've been in this program for about a month-and-a-half now and I just stopped taking the morphine sulfate. My pain level has gone from a 3 while on drugs to a 2 while now only taking oxycodone and Gabapentin and now totally off the morphine sulfate. And I still have a month and a half to go on his treatment looking forward to coming off more drugs."
    -Richard Joseph Donati
  • "Five Stars on Google"
    Matt Durfee
  • "Great friendly people."
    -Michelle Sirois
  • "Can't recommend this practice highly enough. I wasted years on failed PT treatments, xrays, ultrasound and cortisone shots, relying on unhelpful advice from various doctors. I couldn't even get a consistent diagnosis. I finally have a drug-free, healthy approach for living with chronic SI joint problems. I wish I had met Dr. Mexico earlier. It would have saved me years of pain and frustration. And they always work to get you in immediately if you are having problems. I woke up this morning unable to breathe without discomfort, and they got me in today. And I will sleep tonight comfortably because of Dr. Mexico. Don't wait another day if you are experiencing back or joint pain. You deserve to live pain free. I have found tremendous, life-changing relief with this chiropractor. Thank you Dr. Mexico for your consistent focus and effort in healing others."
    -Cathy Hand Cunningham
  • "I have been dealing with LBP for 3+ years now. I have seen many Dr's and specialist for my issue. No one has listened until I saw Dr. Mexico! He was the first to actually look at my MRI results and listen to me, he explained everything in detail and made sure i understood. Its going to take awhile before I'm "fixed" but I have to say I haven't felt this good in years. Thank you Dr. Mexico"
    -Sarah Frediani
  • "I would recommend Todd Mexico, he is very considerate, respectful as well as informative. Willing to research your individual issues and provide relief if possible. He helped me!"
    -Liz Taylor
  • "I called Monday morning in a lot of pain after being up the last four nights in pain. They got me right in and I am feeling so much better! Dr. Mexico is a Miracle worker!"
    -Jody Winters
  • "There is no better. An amazing team. If it were not for Dr. Mexico and his treatment, I would still have chronic pain in my neck and back. Thank you!"
    -Cheryl Jordan-Bobick

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