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Hacking Your Health: Hacking Your Sleep

Ever find yourself tossing and turning in the night and struggling to get to sleep? Here are seven tips to make sure that never happens again:

  1. Have a good diet. By this we mean eating unprocessed, whole foods. When you eat cleaner, you can decrease your needed sleep time by 30 to 60 minutes. 
  2. No caffeine after 12 p.m. Your body can take up to 12 hours to process and eliminate caffeine, and you don’t want any trace of it lingering once bedtime rolls around. 
  3. Sleep in cooler temperatures. Temperature is closely linked to your circadian rhythm. When you sleep in cooler temperatures, you have a better quality of sleep. The ideal temperature typically ranges from 65 to 71 degrees Fahrenheit. Of course, keep in mind that you don’t want to make it uncomfortably cold. 
  4. Sleep in darkness. By darkness, we mean pitch-black. Get some blackout curtains for your windows, cover up any lights on your TV or alarm clock, and remove any cell phones, laptops, or computers from the room. Any light inside your room will reduce your body’s ability to produce melatonin. It’s critical that your body produces melatonin because that’s what will help you get a good, deep, restful sleep.  
  5. Remove all electronics one hour before bed. This means computers, laptops, TVs, and even cell phones. No watching Facebook videos an hour before bed—you can watch them tomorrow. The flickering lights from your phone will reduce your body’s ability to produce melatonin. On top of that, they stimulate your mind and make it harder to shut down. What should you do instead? Look to No. 6…
  6. Try reading, journaling, or stretching in that hour. As far as reading goes, stay away from murder mysteries or books that keep your mind stimulated. Remember—you’re trying to go to bed. If your mind is racing and your thoughts are bouncing all over the place, journaling can be therapeutic and relaxing. Stretching will help alleviate any physical tension in your body.
  7. Try out different sleeping positions. The worst position to sleep in is on your stomach because you have to turn your head one way or the other to breathe, and that can be very problematic for your neck. A better position would be sleeping on your side. It’s good to have a specialized pillow with a divot in the middle for the side position so your neck is supported and your head rests levelly. Adding a body pillow helps too because it prevents your hips from over-rotating. The best position is sleeping on your back. You can use a divot pillow for this position as well to help your neck or you can also use a cervical pillow. You can find many great cervical pillow options at Neckhero.com. 

A lot of our clients tell us it’s hard for them to sleep on their backs. If this is the case for you, it might be because you have misalignments in your spine and it is putting pressure on your back as you’re lying down. We highly recommend making an appointment with your local chiropractor so they can help you alleviate that. 

“You owe it to yourself to get a good night’s rest and feel energized the next day.”

Tight hip flexors is another common problem that can make it difficult to sleep on your back. Most of us sit all day at work, when we drive, and when we’re at home. When we spend that much time sitting, our hip flexors stay tight. Trying to sleep on your back with tight hip flexors will cause you to hyperextend to the point where your back is too arched. A good remedy for this is sticking a body pillow underneath your knees. This will flatten out your lower back and take some pressure off it. 

When you sleep at night, that’s when your body is healing, recovering, and repairing itself. A good night’s sleep will make you feel energized the next day. You owe it to yourself to be at your best each and every day. 

If you have any questions, don’t hesitate to give us a call or shoot us an email. We’re here to help. 

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Pinnacle Wellness: San Antonio Chiropractor

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Monday:

8:00 AM

6:00 PM

Tuesday:

2:00 PM

6:00 PM

Wednesday:

8:00 AM

6:00 PM

Thursday:

8:00 AM

6:00 PM

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Closed

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Testimonials

Reviews By Our Satisfied Patients

  • "I love it there so polite and right to the point never pushy or rude vet respectful. I wouldn’t go anyplace else. Love them all!!"
    Kandice Desalvo V.
  • "Dr. Ho and Dr. Q are caring and compassionate doctors. Their goal is to make you feel great. They take the time to listen to your concerns and address them. I would definitely recommend these doctors!"
    Sandra E.
  • "I got refer from a Dear good friend Jennifer which ive been having problems with my neck n knees. I would definitely recommend Pinnacle Wellness they have a great friendly staff n Doctors are great! I've learned a lot about our bodies n etc. I will continue seeing them again !!! My adjustments are great!"
    Cynthia T.
  • "We have been going to Pinnacle Wellness for over 3 months now, back pain has stopped 100%. We are still blown away by how amazing Dr. Q and Dr. Ho are. We are blessed they came into our lives and have truly added so much to our knowledge about our bodies and even personal growth and development. Pinnacle Wellness is nothing short of a breath of fresh air. Isabelle at the front desk always makes our day. If you are looking for a chiropractor that truly cares for your well being, my family would definitely recommend you to look no further and make Pinnacle Wellness your destination. I had just learned to live with and accept my daily back pain. Thanks to Pinnacle Wellness our lives have been forever changed and look forward to seeing the happy faces of the staff and will be enjoying a pain free life thanks to our journey with Pinnacle Wellness."
    Cara C.
  • "If you have back and/or neck trouble and have never been to a chiropractor before, then this is the place for you. I was referred here by my wife who has been seeing the doctors for several years. Since starting my adjustments I sleep better and feel better all around, and no it doesn't hurt. Currently I am recovering from tennis elbow and bursitis which the doctors are helping me recover by using a massager on my arm when I visit, even my physical therapist was glad they were helping out."
    Royce S.
  • "I have been a patient of Pinnacle Wellness for many years. They have a great, friendly staff and Doctors who truly care about there patients. I would recommend this place to anyone with back or neck pain."
    James S.
  • "The staff is extremely friendly and personable when you enter the facility. They make you feel like you are a part of the family. Our kiddos get adjusted too and for our infant it helped him to crawl properly when he was having difficulties or crawling abnormally. It is a vital part of our healthiness and we would recommend them to everyone!"
    Jennifer C.