Sleep is one of the most powerful tools for healing, recovery, and overall well-being. Yet for many, good sleep feels just out of reach. If you’re tossing and turning at night or waking up feeling unrested, you may need to revisit some of the foundational habits that promote deep, restorative sleep. Below are six essential rules to help you sleep better—naturally.
1. Stick to a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time each day—even on weekends—helps regulate your internal clock (circadian rhythm). Over time, this consistency makes it easier to fall asleep, stay asleep, and wake up feeling refreshed. Start by setting a regular bedtime and wake time that allows for 7–9 hours of sleep.
2. Be Mindful of Light Exposure
Light is one of the strongest cues for your body’s sleep-wake cycle. In the morning, exposure to natural sunlight helps you feel alert and energized. But at night, artificial light—especially blue light from screens—can confuse your brain into thinking it’s still daytime. Dim the lights an hour before bed, and limit screen time to signal your body it’s time to wind down.
3. Practice Meditation and Mindfulness
Stress and a busy mind can keep you awake long after your head hits the pillow. Meditation and mindfulness techniques help calm your nervous system, reduce anxiety, and prepare your mind for restful sleep. Even just 5-10 minutes of deep breathing or guided meditation before bed can make a big difference in how quickly you fall asleep and how deeply you rest.
4. Stay Physically Active—But Not Too Late
Regular physical activity supports deeper sleep and reduces stress—but timing matters. Morning or early afternoon workouts are ideal. Exercising too close to bedtime can leave you too energized to fall asleep. Aim for at least 30 minutes of moderate movement most days of the week to help your body rest more easily at night.
5. Create a Favorable Sleep Environment
Your bedroom should be a sanctuary for rest. Keep it cool (around 60–67°F), quiet, and dark. Invest in blackout curtains, white noise machines, or fans if needed. Keep electronics out of the bedroom, and use calming scents like lavender to signal relaxation. A clean, uncluttered sleep space can do wonders for calming the mind and preparing your body for sleep.
6. Maintain Healthy Spinal Alignment
The position of your spine during sleep plays a key role in how rested and pain-free you feel upon waking. Use a supportive mattress and pillow that align your head, neck, and spine. If you sleep on your side, place a pillow between your knees. Back sleepers may benefit from a small pillow under the knees to maintain natural curvature. And of course, regular chiropractic care can help ensure your spine is properly aligned, reducing tension and discomfort that might otherwise interfere with sleep.
At Domier Chiropractic, we believe that quality sleep is one of the most powerful tools for healing and overall well-being. By following these simple, natural rules—from keeping a consistent schedule to supporting spinal alignment—you give your body the rest it needs to restore, recharge, and thrive.
If stress, discomfort, or spinal tension are keeping you from a good night’s sleep, we’re here to help. Let’s work together to create a sleep-friendly routine that supports your health—day and night.
Your rest matters. Your health matters. Let’s get you sleeping better.
— Dr. Brittany Domier
Brittany Domier
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