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Top 5 Tips for Better Sleep

Studies Have Shown

In a book called High-Performance Habits, by Brendon Burchard, they tested the effect of sleep on male performance athletes. A specific group only added 2 hours of sleep to their schedule every night, sleeping a total of 9 hours rather than only 7. The results were incredible. After testing all the athletes with physical activities, they found the group with more sleep performed at a higher level. Not only did they perform better, but their blood tests showed an increase in testosterone.

Who Sleep Affects

Everyone needs sleep; it is a necessity of life. In our fast-paced world, sleep tends to be put on the back burner. Overall, men and women should be sleeping more than the current amount of hours slept. Women in general need more sleep than men. Not only do women have several more hormones than men but also use more energy when dealing with menstruation, pregnancy, and more. Here are five tips to focus on to begin prioritizing sleep.

Top 5 Tips to Avoid in Your Fitness Journey

1. Amount

Everyone should get at least 7-8 hours of sleep. Women need more sleep, due to the difference in hormones. Although you may feel productive from a shorter amount of hours, your body desperately needs these set hours to recover and become more resilient to the following day’s stressors.

2. Time

Get in a routine of going to bed at the same time, even on the weekends. Going to bed between 9-10 pm helps your body flow in its natural circadian rhythm. When sleeping before 10 pm, you will notice an increase in energy as well as balanced hormones.

3. Position

Sleeping on your back is the best position for your spine. Your spine is connected to the nervous system which affects every part of your body. When you don’t sleep on your back, you are potentially creating interference to the spine in certain areas for a long period of time over and over again.

4. Consistency

It is common for people to stay up later and sleep in longer on the weekends. The problem with this habit is that it throws off your body from being consistent throughout the week. When you stay up or sleep only 1 hour longer, your body is able to adjust back to its regular circadian rhythm. Focus on being as consistent in times as possible.

5. Bonus Tip: Naps

If you feel like you need to rest, naps are a great option. These don’t count for lost time at night, but when needed studies have shown 60-90 minute naps positively effective your overall day. Taking a 90-minute nap allows your body to be in a full REM cycle, which will avoid the grogginess you experience when you wake up.


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