Sleep Hygiene: Top Tips for Improving Your Sleep

Why does my osteo ask about my sleep?

We’re not just being nosy!

A rising number of studies are looking at the relationship between sleep and chronic pain. Chronic pain involves pain that persists beyond a tissue’s expected healing time. There are a magnitude of factors behind chronic pain but sleep may be one piece of the puzzle.

Sleep deficits and disturbances are seen as key risk factors for poor physical health and diminished mental wellbeing.
Some evidence suggests that poor sleep can predict aggravation of your pain response.
Changes in sleep quality and quantity may also be associated with inflammation.

10 tips to improve your sleep hygiene

Sleep hygiene refers to your habits and sleeping conditions that promote continuous and effective sleep. Improved sleep may not happen straight away, so take the time to find what works for you and stick with it!

1. Avoid sleeping with pets in your bed – they can wake you up multiple times during the night.

2. Ensure a comfortable environment – this involves cool temperatures, in a dark and quiet room.

3. Avoid using technology in bed – blue light emitted from your phone or laptop can actually exacerbate sleeping disturbances by suppressing melatonin (a hormone that helps regulate our body’s clock. Most phones and laptops will have a setting to turn blue light off.

4. Perform regular exercise – even 10 minutes of aerobic activity can improve sleep, but avoid doing strenuous exercise 4 hours before bedtime.

5. Avoid napping during the day, if necessary, limit to 20 minutes and before 3pm.

6. Avoid caffeine, alcohol and nicotine close to bed time – aim for 4-6 hours before bed.

7. Eat a healthy diet – steer clear of high fatty foods and carbonated drinks close to bedtime, especially if you suffer from indigestion.

8. Get out of bed after 20 minutes – if you can’t sleep within 20 minutes of getting into bed then get up and read or listen to music in another room to avoid frustration

9. Don’t fill up on lots of liquids before bed – it’s not easy to sleep well when you are up multiple times to pee!

10. With all this in mind, try and keep a consistent sleep schedule (even on your days off).

Supplements that may be helpful

Magnesium – magnesium has a calming effect on the body and the brain which can help your sleep. It has so many other great benefits as well. You can read more about our favourite brand of magnesium here and you can stock up with us when you are in the clinic next.

Lavender – smelling lavender for 30 minutes before bed can helpful to aid sleep. A great way to do this is showering at night and placing a few drops on the bottom of the shower to steam up.

Melatonin – melatonin is the naturally occuring hormone in our body that is responsible for regulating our sleep cycle, a supplement may be able to support this. You can learn more about melatonin supplements and it’s uses here.