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Sleep Hygiene – Tips For Better Sleep Quality

  • March 21, 2025

Episode Notes:

Getting a good night’s sleep is crucial for overall health, but many people struggle with sleep issues. Fortunately, there are simple strategies you can implement to improve your sleep quality and wake up feeling refreshed.

Castle Hills Chiropractic

(726) 567-9459

8055 West Ave #102, San Antonio, TX 78213

https://castlehillschiropractic.com/

  1. Welcome to Wellness Minute, where we offer quick tips to enhance your health and well-being. I’m Dr Brent Johnson, and today, we’re diving into a topic that affects us all—sleep hygiene.

 

  1. Getting a good night’s sleep is crucial for overall health, but many people struggle with sleep issues. Poor sleep hygiene can lead to restless nights, fatigue, and a host of other health problems. Fortunately, there are simple strategies you can implement to improve your sleep quality and wake up feeling refreshed.

 

  1. Let’s start with the basics of creating a sleep-friendly environment. Your bedroom should be a calming space that promotes rest. Keep the room dark, quiet, and cool. Consider using blackout curtains or an eye mask to block out light, and a white noise machine or earplugs to reduce disturbances. The ideal temperature for sleep is typically between 60 and 67 degrees Fahrenheit.

 

  1. Next, focus on establishing a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. Try to aim for 7 to 9 hours of sleep each night, and avoid hitting the snooze button, as it can disrupt your sleep cycle.

 

  1. Another key aspect of sleep hygiene is creating a bedtime routine. Developing a relaxing pre-sleep routine can signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing gentle stretches or meditation. Avoid stimulating activities such as using electronic devices, watching TV, or engaging in stressful conversations right before bed.

 

  1. Be mindful of your diet and caffeine intake. Try to avoid large meals, caffeine, and alcohol close to bedtime, as these can interfere with your ability to fall asleep and stay asleep. Instead, opt for a light snack if you’re hungry, and choose calming herbal teas like chamomile if you need a little help relaxing.

 

  1. Lastly, manage your stress. Stress and anxiety can significantly impact your sleep quality. Incorporate relaxation techniques into your daily routine, such as deep breathing exercises, journaling, or mindfulness practices, to help calm your mind before bed.

 

  1. Improving your sleep hygiene can lead to better rest and overall improved health. If you have persistent sleep problems or need personalized advice, we’re here to help. Feel free to visit us at Castle Hills Chiropractic or check out our website in the description for more resources and support.

 

  1. Thank you for tuning in to Wellness Minute. Be sure to subscribe so you don’t miss any of our upcoming episodes. Until next time, sweet dreams and take care!
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