Your health hinges on the quality of your sleep, it’s that simple! And yet a large percentage of adults in the US don’t get enough of it.
A good range is 7-9 hours but you’re the only one who can determine what amount of sleep helps you to perform optimally on a daily basis.
Sleep is much more than simply resting. During sleep, your body repairs tissues, balances hormones, strengthens the immune system, and processes memories from the day. Poor sleep can affect everything from your mood and concentration to your metabolism, energy levels, and ability to recover from illness or injury. Making small adjustments to your bedtime routine can have a significant impact on how you feel each day.
Below are a few great tips for changes to make for improved sleep.
1. Upgrade Your Mattress
Back pain affects about 80% of adults at some point during their lives. A mattress that is too firm or too soft pushes your spine out of alignment. Replace it before it becomes saggy.
2. Arrange Pillows
Depending on your sleep position, an ordinary pillow could make you more comfortable. For example, put it between your knees to keep your hips even if you sleep on your side.
3. Hit The Floor
Some adults find relief by sleeping on the floor. To keep things tidy, use a mat or sleeping bag and vacuum your carpet each day.
4. Do Something Else
Do you wake up frequently during the night? Unless counting sheep puts you back to sleep, you may benefit from getting out of bed until you’re drowsy again. Fill the time with a boring activity like sorting laundry.
5. Avoid Caffeine
If you’re prone to pain, caffeine can lower your threshold even more. Taper off gradually to see if it makes a difference for you.
6. Try Natural Aids
Many expensive products that claim to enhance your sleep have little scientific research to back them up. On the other hand, drinking chamomile tea or using lavender oil is safe for most adults.
7. Consider Medication
Talk with your doctor if you have trouble sleeping 3 or more nights a week, or if lack of sleep is interfering with your life. They may prescribe certain drugs temporarily or give you other recommendations.
8. Create a Relaxing Bedtime Routine
One of the best ways to improve sleep is to establish a consistent bedtime routine. Going to bed and waking up at the same time each day helps regulate your body's internal clock, making it easier to fall asleep naturally.
Your sleep environment matters too. A cool, dark, and quiet bedroom can help improve sleep quality and reduce nighttime awakenings. Even small changes, such as blackout curtains or a white noise machine, may make a noticeable difference.
Improving Your Sleep Requires Understanding What Your Body Needs
At Hope Natural Health, we focus on getting to the root cause so you can experience lasting results not temporary fixes. Sleep challenges can sometimes be connected to hormone imbalances, chronic stress, nutrient deficiencies, blood sugar fluctuations, or other underlying health concerns. Understanding what's contributing to your sleep difficulties allows you to create a personalized plan that supports your whole-body health.
If you’re ready to stop guessing and finally understand what’s going on, Book a Discovery Call and take the next step toward better sleep and better health.
Dr. Erin Ellis, ND
Dr. Erin Ellis, ND, is the founder of Hope Natural Health and a licensed Naturopathic Doctor with more than nine years of clinical experience specializing in women's hormone health. After overcoming cancer, Dr. Ellis made it her life's mission to help women find the root cause of why they don't feel like themselves. She believes "normal" lab results are only the beginning of the conversation - not the end - and is known for taking a deeper, investigative approach to hormone, thyroid, gut, and metabolic health.