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  • Writer's pictureDr. Whitney Shoults

Top Tips for Better Sleep

Updated: Sep 21, 2021

Summer is starting to come to an end and before we know it the days will be shorter. This transition can affect sleep.



There is always something with the end of summer of still feeling the need to add more things to your schedule even though it should be the opposite. And I’ve heard many patients in the past couple weeks struggling with a new sleep schedule now that school is back.

In my opinion, sleep is one of the best anti-aging secrets. You can look around a room and see who feels rested and who doesn’t. The people who feel rested have a sense of ease about them. It is also one of the most important things to do for your immune system. The average number of hours you should be getting is somewhere between 6 to 9.


These are some routines to put in place to help with sleep hygiene. Here are some of my favorite ones that I do almost 5 days a week:

1. Shut down the screens. We are all guilty of too much screen time. Put the screen down ideally before 8. Getting too much screen time at this time of day tricks your circadian rhythm into thinking its still daytime and therefore the body does not have the signals to release those sleep-inducing hormones. While your at it, put your phone on airplane mode if you use your phone as your alarm.

2. Decrease alcohol consumption. It seems that alcohol could help with sleep but it keeps the mind and body from getting into a deep sleep state.

3. Start getting ready for bed around 9. Ideally you should be asleep by 10;00 and believe me, once you start this habit, you’ll wonder why you have not started this one sooner.

4. Take a bath. It is incredible what a tranquil state a bath puts you in. Add some salts, lavender oil and voila. My favorite bath salts company is <Pursoma link>.

5. Try some mediation in the evening. Whether it is a guided mediation, some silence or simple focused breathing, these all can calm the mind before winding down from the day.


In addition to these tips, getting adjusted regularly helps dial down the nervous system and allows sleep to be more accessible.Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more.


Contact AllCare Chiropractic to schedule an adjustment with Dr. Whitney. While getting adjusted, make sure to mention this article.


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