Relax, Rejuvenate, Restore: Tips to Help you Get your Best Sleep

Morning back pain is often attributed to sleeping position or mattress quality, but studies suggest that some back pain may be associated with the length and quality of an individual’s sleep cycle. When we sleep, our body takes the time to heal and recuperate from the day. When we get poor sleep, we are getting poor rejuvenation. Poor sleep also increases inflammation and makes the brain more receptive to pain signals. 

So, consider evaluating your sleep during this Festival of Sleep Day!

So how can we get better sleep? 

  • Maintain better sleep habits 
  • Consider foods and drinks that aid sleep 
  • Use various sleeping postures 

General Sleep Hygiene  

  • Have a Fixed Wake-Up Time 
  • Keep Your Routine Consistent 
  • Dim Your Lights 
  • Unplug From Electronics 
  • Be Physically Active 
  • Don’t Smoke 
  • Reduce Alcohol and Caffeine Consumption 

Foods and Drinks that May Help with Sleep 

1.) Nuts

Nuts are a natural source of melatonin, which is responsible for helping your body maintain its internal clock. Adding walnuts, pistachios, cashews, and/or almonds to your diet is thought to help  

2.) Chamomile or Passionflower tea 

Chamomile contains the antioxidant apigenin. Apigenin binds to certain receptors in our brains that promote sleepiness. Passionflower tea has been used for centuries as a sleep aid. Studies suggest that this is due to the concentration of gamma-aminobutyric acid, which reduces the activity of our nervous system and helps the body to relax.

3.) Cherry juice  

Tart cherry juice is high in melatonin which is the chemical our brains produce in response to darkness. Melatonin helps maintain our sleep and waking cycle. Adding more melatonin to your diet (or supplementing with over-the-counter melatonin tablets) can help your body maintain a consistent sleep schedule. Cherry juice may also have an antioxidant effect that is helpful to get better sleep. 

4.) Certain Fruits

Certain fruits like red grapes are high in melatonin which is a natural sleep aid. Research shows that fruits that have antioxidant properties such as kiwi’s can help improve one’s quality of sleep.

 5.) Foods Containing Tryptophan

If you are familiar with the “itis” that happens after a large Thanksgiving turkey dinner, you are familiar with tryptophan. Tryptophan is an amino acid that increases the production of melatonin. Some dairy products, such as milk, cottage cheese, and plain yogurt, are also known sources of tryptophan.  

Tips for Supported Sleep Positions  

  • Back Sleepers 

If you choose to sleep on your back, place a pillow beneath your knees. You’ll also want to use a pillow for head and neck support, this will help you to maintain spinal alignment as you rest. 

  • Side Sleepers  

When sleeping on your side, place a firm, flat pillow between your knees. This pillow placement will reduce the stress on your lower back by aligning your hips and lower back while reducing the pressure of your top leg on your back. It is also important to align your ribs and pelvis when you sleep on your side. 

  • Chest Sleepers

Sleeping on the chest is the least recommended position for spinal health. However, you can still support your lower back by placing a pillow under your lower belly.

Whether or not you choose to make changes to your sleep habits, take some time during Festival of Sleep Day 2023 to recharge with a nap.

Rest well!

#FestivalofSleepDay, #SleepTips, #SleepPositions, #SleepHealth, #SleepWell


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.