Knowing that sleep disturbances affect pain is one thing. Actually sleeping better is something completely different. Although there is not a single solution that always works, there are a number of things that can be helpful, especially when their cumulative effect is considered.
11 Suggestions to Improve Your Sleep – to help you fall to sleep more easily and sleep more soundly
About 30 minutes before you go to bed let your body know that it is getting close to bedtime. Dim the lights. Get off your phone or tablet. Turn off your computer and other screens. Engage in some form of relaxing activity. Have a shower. Read a relaxing book. If your mind is swirling with thoughts, write them down and then try to let them go.
Get into the habit of consistently going to bed around the same time. If you have kids, you know how important a consistent bedtime is for them. I think it is just as important for you.
Go to bed tired.
If you nap, do not nap for more than 20 minutes at a time. Do not nap close to bedtime.
Avoid caffeine late in the day.
Caffeine is a brain stimulant that promotes alertness. Alertness is not exactly what you are looking for if you are looking to fall to sleep.
Limit your fluid intake in the evening.
Drinking too much during the evening will make it more likely that you will need a nightly bathroom break. Once you are awake, you will be left trying to fall to sleep again.
You have heard it said after a child had a day full of physical activity, “He is going to sleep good tonight.” This is not only true for children; it is also true for you.
Get the family or those you live with on board.
It is much easier to wind down and get to sleep on time if the people you are living with do the same thing.
Stay calm and keep your eyes closed.
When you cannot fall to sleep as quickly as you would like, stay calm and keep your eyes closed. Do not think about falling to sleep, but rather think about something else – like counting sheep. If you are able to do this for a few days, you will find that you are falling to sleep more quickly.
Keep your room temperature comfortable and consistent.
Big temperature variations will result in you waking up because you are hot or cold.
Being happy with how you were created and being content with what you have will make it much easier for you to fall asleep compared to if you are dissatisfied.
Numerous patients, from infants to seniors, have reported that their chiropractic adjustments help them sleep better.
Determine which of the areas above you could improve in and then try to improve in them. If you have tried each of them with no improvement in your sleep, it could be time to go and see a sleep specialist.