Creating a bedtime routine and keeping a bedtime (within about 30 minutes) every night can really help your body recognize that it is time to go to bed. To start you might watch the sun set. Those beautiful colors are more than pretty they can help your body start the bedtime process.

​

Every night I write down all the things I need to do the next day and pick out the highest priority so that I know I won't forget it the next day. Now my mind can relax knowing I have a plan. 

Then I shower, brush and floss, and do anything else that helps my body feel relaxed. These two things every night tell my body and brain it is time for bed. 

Our bodies need vitamins, minerals (especially trace minerals) to function. If you are not getting enough from your food, then it might be time to supplement. It is always best to find out what your levels of vitamins are before supplementing. Ulta Labs is a lab you might try if you do not already get your labs done on a regular basis. They do not require a doctor's Rx.

 

Vit D3 regulates hibernation in some mammals and deep sleep in humans. Too much OR too little can lead to headaches and poor sleep.

 

Its best to take fat soluble vitamins with animal fats, and water soluble vitamins with lots of water!

How fast do you fall asleep once your head hits the pillow? 

If it takes 15-25 minutes to fall asleep, congratulations that's perfect! 

​

If you fall asleep in less than 10 minutes that is considered poor sleep latency. You are too tired! Either you are not getting enough deep sleep when you are sleeping to power you throughout the day, or you are staying up to late and not getting enough sleep. 

​

Not being able to fall asleep for hours is also an issue.

 

A sleep tracker may be able to give you more information.

Are you a restless sleeper?

This can contribute to daytime sleepiness.

To get the most restful sleep a person can try a few things: 

1) lower the temperature in your room to about 65 degrees F. A quiet, dark, cool room can help the body stay in deep sleep. 

2) Avoid spicy food, heavy meals, at least two hours before bed. 

3) Avoid caffeine and alcohol after lunch. 

4) Try to finish your workouts 1-2 hours before bedtime. 

5) Avoid blue light 2 hours before bedtime. 

​

Try a sleep tracker, it may have more specific information for you. 

Breathing through your nose is the best way to sleep. (unless you can't breath through your nose. Then its time to see a sinus specialist or an Ear, Nose, and Throat (ENT) specialist.) 

​

Breathing through the nose tells the body it is safe to breathe calmly.  The brain translates the "need" to breathe through the mouth as an emergency because we should be getting enough oxygen through our noses. If we are not getting enough oxygen through our noses the mouth is there for emergency situations only. After a couple weeks of training the body to breathe through the nose you allow your body to feel more calm and able to fully rest while sleeping!

​

Try a sleep tracker, it may have more specific information for you. 

Do you feel you must sleep on your side or on your front? Do you feel you have to support your head in a particular way every night with your hands or a particular pillow etc.?

You may be suffering from a narrow nose, mouth, and/or throat and your body requires holding itself in that one or two sleeping positions to keep the airway open. Talk with a sleep dentist about taking a Cone Beam CT scan (CBCT or 3D x-ray) to to measure your mouth, nose and throat. It will also show your sinuses, and your tongue's relationship to the rest of your mouth when closed, as well as your upper spine alignment. With this information we can tell you if Myofunctional therapy will help you or if you need something else entirely. 

​

Try a sleep tracker, it may have more specific information for you.