sleep habits - holistic health blog

Adjusting your Sleeping Habits

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.


bedroom with bed and nightstand
Light, airy bedroom space


Below are a few great tips for changes to make for improved sleep:


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.


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.


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.


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.


cup of hot tea
Hot tea


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.


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.


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.


Let me know if these tips are helpful for you as you adjust your environment for better sleep.