Better Bedtime Habits to Help Reduce Your Insomnia and Back Pain


Few things are more integral to human health than a good night’s sleep. Spending each night tossing and turning could have serious adverse health outcomes in the long-term. That’s why it’s important to take steps toward improving the quality of your sleep if you’re experiencing insomnia or back pain whenever you hit the sack.

But, as we all know, good sleep is hard to come by! Many Las Vegas, NV patients come to Advanced Spine and Posture with complaints of back pain; insomnia; chronic headaches; and muscle tension –products of a poor night’s sleep. Getting the sleep you need is a matter of changing your habits.

Many factors affect your quality of sleep, ranging from chronic pain conditions to stress at work. Understanding how your behavior and health affect your ability to get a good night’s sleep can empower you to make good decisions and improve the amount and quality of sleep you get each night.

There are several easy lifestyle changes you can make to improve your quality of sleep and reduce your Insomnia; duration of REM cycles; and overall feeling of being rested when the morning comes.

Give the following a try if you’re having trouble getting quality shuteye:

  • Stick to a schedule: Maintaining a regular schedule is among the most significant steps you can take toward improving overall sleep. Our bodies operate on a biological clock, meaning they operate best when they’re on a regimented schedule. Staying on a consistent schedule will help your body get tired and wake up naturally, regularly.
  • Eat right: Staying on a healthy diet isn’t just good for your waistline – it’s also an essential part of maintaining a healthy sleep schedule. Avoiding alcohol; caffeine; and nicotine before bedtime can help you improve your sleep quality. Additionally, avoid going to bed on either an empty or completely full stomach. Doing so can cause discomfort and keep you from falling asleep.
  • Avoid naps: Taking long daytime naps disrupts your established sleep schedule and can make it especially challenging to fall asleep at night. If you find yourself needing to take a nap, do so earlier on in the day and avoid napping for more than 30 minutes at all costs.
  • Exercise every day: A common source of sleeplessness is a lack of exercise. You should be working out regularly to help your body feel tired when it’s time for bed. Additionally, spending time outdoors can help you improve your ability to sleep. Fresh air and sunlight go a long way towards helping your body calm down and get ready for sleep.
  • Create the right environment: Our ability to sleep is largely dependent on the environment we’re in. You should be in space that’s comfortable and familiar, designed to facilitate sleep. In your bedroom, for instance, the lighting should be low and you should avoid blue lighting (no phone screens!). Additionally, work to reduce stress and anxiety before bed, through breathing exercises or light stretching.

Getting the sleep you need is a product of creating the right routine for your body to adapt to. At Advanced Spine and Posture, we work at-length with our Las Vegas, NV patients to help pinpoint ways to improve their sleep – and as a result, their body’s natural ability to heal. This starts with Chiropractic BioPhysics (CBP): A tailored adjustment schedule that’s patient-specific, targeting areas of misalignment or concern in the spine.

To learn more about ways we might be able to help you reduce insomnia and back Pain, contact us today to schedule an evaluation.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.

Are you sick and tired of being sick and tired? we’re ready to help.

Contact us today for an appointment.

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