6 Research-Backed Ways To Get Better Quality Sleep

November 18, 2019Dr. Grant Radermacher

Improving sleep quality – naturally!

If you’re someone who can’t ever seem to get a good night’s sleep, you’re not alone (shout out to the new parents out there – we’ll commiserate together).

We’ve talked before about how essential sleep is. But the truth is that oftentimes, those bags under your eyes have less to do with the amount of sleep you’re getting and more with the actual quality of your sleep.

Below you’ll find several recommendations that recent studies have shown to benefit your quality of sleep. It’s research that you can put to use tonight and wake up better rested tomorrow.

Remove all sources of light & noise

One key to a better night’s rest is removing as much light as possible, according to a recent study from Harvard Medical School. This means installing blackout curtains and even going so far as to remove all electronics from a bedroom, including alarm clocks and led indicators.

If that’s not possible, a comfortable eye mask can work as an alternative. It should have a curve for your nose and extra room for your eyes so that it completely blocks out light without leaving gaps like a flat eye mask would.

Additionally, if you’re sensitive to noise, it might be worth considering earplugs or even a white noise machine — just be sure you’ll hear your alarm.

Cut out caffeine after noon

Unsurprisingly, caffeine, everyone’s favorite stimulant, doesn’t bode well for your ability to sleep. A study from 2013 found that caffeine consumed even six hours before bedtime can still disrupt sleep – so time your caffeine intake appropriately.

Look into a better mattress

If you aren’t sleeping well, your mattress might be the issue – especially if its over 8 years old. Not sure exactly what model of mattress to choose? Visit a retailer and try out the mattresses instead of using online sellers. Aim for a mattress that’s as firm as possible without being uncomfortable – if the mattress causes you any discomfort anywhere on your body, move on.

In general, most people do well with hybrid mattresses that provide both the stability your back needs to stay aligned along with the cushion and softness that most people desire when they’re hitting the hay.

Ditch the smartphone!

You’ve heard it before, but staring at your smartphone only exacerbates poor sleeping habits. Turning your phone off half an hour before your intended bedtime can really help you stick to your routine.

If you feel tempted to check Facebook before bed, leave it in another room. (And if you’re reading this from bed now, set it down now and back away!)

Take a bath

A warm bath before bedtime leads to better sleep, according to a study out of the University of Texas which found that bathing 1-2 hours before bedtime in water of about 104-109°F can significantly improve your sleep.

Consistency is key

We’ve discussed before how research has shown that for cognitive ability, 7½ hours of sleep per night is optimal. But just as important is the recommendation to keep your sleeping schedule as consistent as possible if you want to get some quality shut-eye. Same time to bed, same time out of bed – every day, even weekends. If your days are inconsistent, perhaps it’s time to build a schedule so you can get to sleep at the same hour without fail.

Pain keeping you up at night?

Not getting quality sleep because you’re in pain? Here’s your wakeup call: there’s zero excuse when study after study shows that chiropractic care is far and away the best solution to correct spinal problems, reduce pain and start living optimally. Ascent Chiropractic in Brookfield is just a phone call away. To make an appointment at Ascent Chiropractic, call 262-345-4166 or schedule an appointment with our online scheduling app.