If you toss and turn every night, it could simply mean that you have difficulties in sleeping.

Everyone wants to get a good sleep every night since it could improve your performance in every task the next day. However, not everyone can afford the luxury of sleeping soundly due to work stress, family responsibilities, and other unexpected challenges. This is the reason why having a quality sleep can be elusive for some people.

Even though you can't control the factors that interrupt with your sleep, there are still some habits that you can adopt to make it better. For your convenience, here are some simple tips that you need to consider from your Vacaville chiropractor.

Tips for better sleep in Vacaville

1. Stick to a sleep schedule - Make sure to always target no more than 8 hours of sleep every night. A healthy adult should have at least 7 hours of sleep since not everyone is required to do 8 hours to achieve a healthier body.
   • If possible, maintain the time when you go to sleep and wake up each day. It's also best to limit the difference of your sleep schedule during weeknights and weekends to no more than one hour. If you're consistent in doing this, it will reinforce your body to follow your sleep-wake cycle.
   • But if you're still having trouble sleeping after 20 minutes, leave your bedroom and do something to relax yourself. You can do some light reading or perhaps listen to something soothing. Once you're tired, return to bed and see if that could make you sleep. You can repeat this procedure the next time you're having troubles in sleeping.
2. Create a restful environment - Make your room an environment that's ideal for sleeping. Ideally, it should be a cool, dark and quiet place. If it's well lit, then falling asleep can be challenging. Make sure to also stay away from light-emitting screens before you go to sleep since it could keep you wide awake. Lastly, try using room-darkening shades, earplugs, a fan or any other device that could make your room suitable for sleeping.
3. Be mindful of what you eat and drink - Avoid going to bed when you're hungry or stuffed. It's best to not eat heavy meals a few hours before bedtime since it could make you feel uncomfortable.
   • Caffeine and nicotine should also be avoided since their stimulating effects can take hours to wear off. It could even wreak havoc on your quality sleep. As for alcohol, it could make you feel sleepy, but it can still disrupt your sleep later in the night.
4. Incorporate physical activity to your daily routine - Doing regular physical activity can help promote better sleep. However, don't become so active too close to your bedtime. It's also helpful to spend some time outside since it could make you feel more relaxed during the day.
5. Limit your daytime naps - If you're taking long daytime naps, it will affect your nighttime sleep. But if you do require some naptime, limit it to just 30 minutes and don't do it so late in the day.
   • If you're working on nightshifts, go ahead and take a nap late during the day to help make up for your lack of sleep.
6. Manage your worries - Before going to bed, make sure to resolve any of your worries or concerns. List down anything that's on your mind and take care of it the next day.
   • Stress management can also help out with this. You can start with the basics such as getting everything organized, setting priorities and delegating your tasks so that you won't think of them too much when you're trying to sleep. Also, do some relaxation techniques such as meditation to further clear your mind.

During these trying times, it's best to always get your quality sleep so that you'll keep your immune system boosted. Through this, not only will you feel refreshed but you're also giving your health the protection that it needs.