Dr Witt Dr McGarrah Chiropractic Associates of Bedford

Getting the Best Sleep

Trying to get a good bed is like trying to find a diamond in the rough. The sleep industry, for whatever reason, is like dealing with a used car salesman.  It’s hard to know what you’re getting.  Below are some ideas to keep in mind when purchasing a bed.

The Bed (options):

  1. Mattress feel – firm, cushion firm. Plush, pillow top, ultra-plush, twin, full, queen, king, & California king.
  2. Type – magnetic, tempur-pedic, sleep number, water, gel, etc.
  3. Box spring, futon, etc.

Purchasing the bed:

  1. Find a bed that supports both you and/or your partner or pet.
  2. Find a bet that supports you both lying on your back and on your side.
  3. Find a reputable dealer that has a gracious return policy, you don’t want to be stuck with a bed you don’t want or like.
  4. Make sure what you ordered is exactly what you got.
  5. Your pillow should support your neck so that it stays straight in all positions of sleep – this avoids neck and back strains.
  6. Find a hotel that has the bed you like, rent the room for the evening and see how you sleep on it.

Sleep position:

  1. Lying on your side with your kneed together is the best for your spine and creates the least amount of spinal stress.
  2. Lying on your back is the 2nd best position.
  3. Lying on your stomach creates the most amount of spinal stress.

The sleep environment:

  1. Keep the room to your ideal temperature (sub arctic to tropical).
  2. Keep the room well ventilated.
  3. Remove any distractions – especially TV, computer, Ipod, Blackberry.
  4. Keep the room well darkened.

Sleep timing:

  1. Go to bed every night around the same time. Your body will acclimate and be programmed.
  2. Get consistent sleep every night – this decreases the stress hormone cortisol.  You’ll age better too.
  3. Find out what your body need.  6-10 hours should be sufficient for most bodies.  If you’re having trouble sleeping consult your doctor.

Need help getting to sleep:

  1. Avoid eating foods 2-3 hours prior to going to sleep.
  2. Don’t drink massive amounts of liquids especially soda, caffeine, coffee, and energy drinks.
  3. Prepare for sleep by avoiding last minute chores, computer tasks or confrontational discussions.
  4. Melatonin, tryptophan and 5-HTP are natural sedatives but avoid habituation.
  5. Don’t drink milk – it’s like a cup full of needles before you put your head down.

 

Chiropractic Associates of Bedford
Dr. Michael McGarrah and Dr. Robin Witt
3004 Highway 121, Bedford, TX
817-283-5333 or 817-283-4088
Se habla Español