Now that the clocks have changed, the sun is setting earlier and many of us are feeling it. Darker evenings can make it harder to stick to a normal routine, and that can show up in how we sleep and how we feel the next day. A few small habits go a long way.
How Much Sleep Do You Need?
Harvard Health recommends seven to nine hours per night for most adults. Needs vary by age and individual health, so it’s worth paying attention to how you feel.
Keep a Steady Schedule
The American Academy of Sleep Medicine notes that the fall time change can disrupt our sleep schedule. Its advice is to set your clocks to the new time and go to bed at your normal bedtime. Getting plenty of sleep on Sunday night helps you start the week rested.
Set Up Your Bedroom
- Keep the room cool, around 65 to 68°F.
- Block outside light and reduce noise with heavy curtains or a white noise machine.
- Keep electronics and work out of the bedroom.
- Replace a worn-out mattress or pillow.
Build a Wind-Down Routine
- Finish dinner at least three hours before bed.
- Skip alcohol in the evening and caffeine after lunch if it affects your sleep.
- Spend about an hour winding down, away from stressful or stimulating activities.
- Try reading in soft light, a warm bath, gentle stretching or deep breathing.
Pay Attention to How You Sleep
An old mattress, an unsupportive pillow or a position that leaves you stiff in the morning can all affect how rested you feel. If you often wake up sore or have ongoing discomfort, our team at Impact Chiropractic is happy to talk through what you’re feeling and help you find next steps. Visit us in Fort Collins, Golden or Cherry Hills Village.
This blog is for educational purposes only and is not a substitute for medical advice. Talk with your healthcare provider about any concerns with sleep or ongoing symptoms.
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