How To Create The Perfect Night Of Sleep | Nose Creek Sport Physiotherapy, Calgary
Blair Schachterle Health Tips

"Almost Daily Health Tips From Physiotherapist Blair Schachterle..."

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How To Create The Perfect Night Of Sleep

  1. 1
    Avoid Caffeine Before Bed
    Everyone has different “caffeine” cut off point. But try to limit total caffeine intake if sleep is poor, and set a “caffeine bedtime” of no caffeine after 3pm.
  2. 2
    Set A Reverse Alarm Clock
    We all have an alarm clock. Having a “reverse” alarm clock, which you set 60 minutes before bed, can tell you when it’s time to wind down. When it goes off, TV and electronics go away, and the bedtime routine starts.
  3. 3
    Have A Bedtime Routine
    Having set schedule of things to do before bed can tell your body it’s time to wind down. Here’s an example: brush your teeth, foam roll, brain dump, and read every night before bed.
  4. 4
    Brain Dump
    Speaking of a nightly routine, perhaps the most important thing you can do every night is clear your head of all your thoughts. You’ll sleep better knowing exactly what you need to do the next day. For 5-10 minutes each night, spend some time writing down all the thoughts in your head, how your day went, what you need to do tomorrow.
  5. 5
    Improve Your Environment
    Research suggests you should sleep in a cool, dark, quiet, and clean room. Avoid watching TV in bed if possible.
  6. 6
    Supplement To Sleep
    Magnesium is an awesome sleep aid, which most people are deficient in. Melatonin can help sleep quality, but we don’t want to rely on it. Avoid excessive alcohol, as it can put us to sleep but harm sleep quality.

Bonus Tip: Avoid The Blue Light
If you’re really serious about having a better night of sleep, try limiting blue light 2-3 hours before bed. You can put a filter on your phone and computer, read a book instead of watching TV.

Blair Schachterle BScPT, Dip Manip PT, Dip Sport PT, FCAMPT, CGIMS
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