- 1Avoid Caffeine Before Bed
Everyone has different “caffeine” cut off point. But try to limit total caffeine intake if sleep is poor, and set a “caffeine bedtime” of no caffeine after 3pm. - 2Set A Reverse Alarm Clock
We all have an alarm clock. Having a “reverse” alarm clock, which you set 60 minutes before bed, can tell you when it’s time to wind down. When it goes off, TV and electronics go away, and the bedtime routine starts. - 3Have A Bedtime Routine
Having set schedule of things to do before bed can tell your body it’s time to wind down. Here’s an example: brush your teeth, foam roll, brain dump, and read every night before bed. - 4Brain Dump
Speaking of a nightly routine, perhaps the most important thing you can do every night is clear your head of all your thoughts. You’ll sleep better knowing exactly what you need to do the next day. For 5-10 minutes each night, spend some time writing down all the thoughts in your head, how your day went, what you need to do tomorrow. - 5Improve Your Environment
Research suggests you should sleep in a cool, dark, quiet, and clean room. Avoid watching TV in bed if possible. - 6Supplement To Sleep
Magnesium is an awesome sleep aid, which most people are deficient in. Melatonin can help sleep quality, but we don’t want to rely on it. Avoid excessive alcohol, as it can put us to sleep but harm sleep quality.
Bonus Tip: Avoid The Blue Light
If you’re really serious about having a better night of sleep, try limiting blue light 2-3 hours before bed. You can put a filter on your phone and computer, read a book instead of watching TV.
Blair has been a Physiotherapist at Nose Creek Physiotherapy since 2001. Blair graduated from the University of Alberta with a BScPT in 1992. He has focused on Orthopaedic Manual Therapy and Sport Therapy. Blair completed his Sport Therapy Diploma in 1997, and his Advanced Manual and Manipulative Diploma in 1998. Blair is also certified for IMS (Intramuscular Stimulation) Dry Needling. Blair has a keen interest in active rehabilitation of recent and chronic, spinal and peripheral, joint and muscle injuries. He enjoys treating upper neck pain that is associated with cervical tension headaches, sciatica (pinched nerve in lower back), shoulder injuries and traumatic knee injuries. Blair previously served for 6 years as the Executive Chair of the Canadian Academy of Manipulative Therapy (CAMPT).
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
Latest posts by Blair Schachterle (see all)
- Healing and Mobility: The Power of Massage Therapy in Injury Recovery - October 14, 2024
- Pain Management and Healing: Massage Therapy for Optimal Health - September 18, 2024
- Relieve Wrist Pain: Discover Massage Therapy for Carpal Tunnel Syndrome - August 24, 2024