September 22, 2022
Getting sufficient, restorative, and deep sleep every night is vital to your health and
overall well-being. While conditions such as back and neck pain, sciatica, and other
sources of pain may keep you from falling asleep, not gaining enough sleep can
likewise cause or exacerbate these problems. Consistently practicing good sleep
hygiene can make a significant difference. Healthy sleep hygiene habits include the
1. Keep a consistent sleep schedule. Wake up and go to bed at the same time every day,
including on weekends and during vacations.
2. Avoid large meals and alcohol before bed.
3. Reduce caffeine intake, especially in the afternoons and evenings. It takes
approximately 10 hours for caffeine to clear your system.
4. Limit exposure to blue light (including television, computers, and smartphones) at
least 30 minutes before bed.
5. Exercise regularly and maintain a well-balanced diet.
6. Maintain a good sleeping environment. Keep bedrooms cool, dark, relaxing, and free
of electronic devices such as TVs, computers, and smartphones.
7. Practice mindfulness to help regulate your nervous system.
8. If you are having persistent sleeping difficulties, contact your medical provider to
rule out common sleep disorders such as insomnia and sleep apnea.
Chief Editor: Dr. Moreau | DC, DACBSP, FACSM | CEO & Chief Medical Officer
Contributor: Dr. Matt Graham | UWS 22