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Habits of Health Sleep

Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and restless night.

Sleep Hygiene.

The Academy of Sleep Medicine defines the term “sleep hygiene” as a series of habits and rituals that can improve your ability to fall asleep and stay asleep. Board certified sleep physicians recommend a series of commons-sense, healthy sleep habits to promote better sleep. Sleep specialists recommend following healthy sleep habits if you are having difficulty sleeping or want to improve your sleep.

Sleep Tips.

  • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.
  • Set a bedtime that is early enough for you to get at least 7 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish relaxing bedtime rituals.
  • Use your bed only for sleep and sex. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to light in the evenings.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve. That said, not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless leg syndrome, narcolepsy, or another clinical sleep problem. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician.

Sleeping on a mattress that is comfortable and supportive will help reduce tossing and turning up to 80%.

Only intelliBED mattresses are engineered to provide maximum pressure relief.

The next-generation Intelli-Gel® cushioning layer inside every intelliBED is the ultimate material ever created for relieving pressure on the human body. It was originally created to meet the intensive needs of traumatic injury patients (wherein gentle comfort, therapeutic support, and deep, restorative sleep are critical to healing).

Intelli-Gel (with Column-Buckling Technology) progressively collapses under heavier body parts while softly lifting lighter areas. This suspends your body in an ideal sleep posture and minimizes pressure. Less pressure means less pain, which results in less tossing and turning and disruptions to your sleep. You wake better rested and refreshed, with fewer aches in pains in the morning.

Does your current bed have you in pain? Make an appointment with our chiropractor by giving us a call or contacting us online. Our chiropractic care services can help.

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