How to Get the best Night’s Sleep

By: Kelly Ryan (Chiropractor)

Since having kids, I have done a lot of research and have a special interest into the importance of sleep and how to maximise sleep, even if the hours are short, getting good quality sleep is key. Because getting enough quality sleep is crucial for your overall health and healing. Poor sleep affects everything from musculoskeletal injuries to immune function, brain health, stress, and more.

Sleep is vital for your body to heal and function properly. If you’re experiencing chronic pain, adrenal or thyroid disorders, or issues like anxiety or poor eating habits, these can all impact your sleep quality. It’s essential to address these factors to ensure you get the rest your body needs.

Top Tips for Better Sleep

Kelly’s Basic 3-2-1 Rule 🕒

3 hours before bed: Avoid eating food.
2 hours before bed: Turn off screens (TV, laptops, phones). We know it’s tough, but it’s worth it!
1 hour before bed: Skip drinking water to avoid waking up in the middle of the night.

Stick to a Routine ⏰

Go to bed and wake up at the same time every day to support your circadian rhythm.

Limit Evening Stimulation 📵

Avoid bright lights, TV, and phones before bed. If you must use screens, try the F.lux app to block blue light or wear blue light blocker glasses.

Mind Your Evening Meals 🍽️

Don’t eat heavy meals, sugar or caffeine close to bedtime. Aim to eat at least 3 hours before sleep

Stay Hydrated 💧

Drink enough water throughout the day, but limit fluids before bed to avoid night-time awakenings to pee.

Create a Comfortable Sleep Environment 🛏️

Keep your bedroom cool (21-24°C) and dark. Use blackout blinds or a sleep mask to block light, and consider using a contour pillow and a good mattress for proper support.

Relax and Unwind 🌿

Engage in relaxing activities like Yoga, stretching or meditation before bed. Try the Box Breathing exercise. Breathe in for 4- Hold for 4-and breathe out for 4seconds.

Consider Herbal Remedies 🌼

Magnesium, valerian root, chamomile, and passionflower can help promote relaxation. Consult with your acupuncturist for personalized advice.

Reduce Electromagnetic Exposure ⚡

Unplug devices near your bed and turn off Wi-Fi to minimize electromagnetic radiation or pop phones on airplane mode at least.

Explore Relaxing Music 🎵

Use music with healing frequencies to balance your brain and promote deep sleep.

For a deeper dive into the importance of sleep, check out this insightful TEDx Talk by Matt Walker on Sleep. He explores why sleep is so essential to maintaining good health.

Cheers to a goodnight sleep tonight!