Sleep better every night with these 5 surefire tips

Sleep better every night with these 5 surefire tips

Our ability to sleep is contingent on practicing good habits. Consider the following measures to help you catch your eight hours’ worth of slumber each night.

Manage your sleep environment.

You’ll want to create a relaxing ambiance and do away with all potential sources of distraction: electronics, work-related stuff, or anything that doesn’t belong to your bedroom. Also, consider investing in the right mattress. Do your best to eliminate noise and light. All these add up and can greatly affect the quality of your sleep.

Get some sunlight.

Sunlight keeps your circadian clock working normally. This is an internal timekeeping mechanism that regulates bodily processes, telling the body to ramp up or wind down when it’s time to wake and sleep. Try to get at least 2 hours of sunlight each day, starting off as close to the time you wake up as possible.

Reduce artificial light.

Blue light — the kind that emanates from electronic screens — can throw your circadian clock off balance when exposed to at night. To minimize this, steer clear of electronic screens 2-3 hours before you go to bed and dim the lights in your home.

Wind down before bed.

There’re various relaxation techniques you could include in your routine: quiet reading, meditation, breathing exercises, a warm bath, listening to soft music, and so on. Try to avoid things that may put your mind back into “work mode,” such as sending or reading emails.

Stay away from liquor.

Alcohol inhibits the production of melatonin, our body’s sleep-inducing hormone. It can even interfere with your breathing patterns during the night. Steer clear of alcohol in the lead-up to your bedtime.

Poor lifestyle choices and unhealthy habits during the day can greatly hamper your ability to get enough quality sleep. Start making the right changes towards healthier habits, and your situation will improve sooner than you imagine.

Dr. Duy Bui is a board-certified chiropractic physician at ReNu Chiropractic Health with offices in Aloha and Beaverton. Visit or for more information, call (503) 406-2020.