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Unlocking the Secret to Optimal Sleep and a Stronger Immune System: Tips and Tricks

Writer's picture: Tony Schuster, PT. DPT. MDN. Tony Schuster, PT. DPT. MDN.

Updated: Aug 5, 2024


Can't sleep? Tips to improve your sleep and feel rested in morning

Maintain a Consistent Sleep Schedule Get optimal Sleep, Boost immune system, Help insomnia 


Go to bed and wake up at the same time every day, even on weekends.

Go to bed Before 11pm

Stay in bed: If you can’t sleep, stay in bed close your eyes and relax

Set a wake time and stay in bed until then


Create a Relaxing Bedtime Routine


Read paper book

Yoga

Hot bath/shower to facilitate body temp dropping when sleeping

Journaling with pen/paper

Listen to soothing music

Meditation/breathing exercises

Gentle stretching


Create a Comfortable Sleep Environment


Comfortable mattress, pillow and sheets

Warm Feet helps induce optimal sleep.

Either wear a sleep mask, or eliminate all the light in your room with blackout curtains and by covering any LEDs. Part of this is getting rid of your clock, for the light it emits and also because stress from watching it will keep you awake.

Optimal temperature is 68 degrees or less

Wear Ear plugs and if eliminating all noise isn’t a viable option try a soft white, pink or brown noise sound machine


Limit Screen Time


Avoid electronic devices with screens at least an hour before bed

Avoid checking emails and messages close to bedtime

Can wear blue light blocking glasses up to 3 hours before going to sleep


Avoid Heavy Meals and Caffeine after 4pm


Large meals and caffeine can disrupt your sleep, so try not to consume them in late afternoon and evenings


Stay Active During the Day


Zone 2 Cardio for >30 min/day. (220-Age) x .70= Target HR

Avoid intense exercise close to bedtime


Manage Stress


Deep breathing

Meditation

Yoga

Stretching


Limit Naps


Keep naps under 30 minutes and nap earlier in the day


Stay Hydrated


Use hydration apps to see what your daily intake should be. Use ones that take in account gender, age, workouts and activities. If this isn’t an option just make sure you are drinking >6 cups of water per day

Reduce drinking close to bedtime to limit use of the bathroom throughout the night.


Avoid Alcohol and Nicotine


Both alcohol and nicotine can disrupt sleep patterns, so it's best to avoid after 6pm


Expose Yourself to Natural Light


Exposure to natural light during the day can help regulate your internal body clock and improve sleep quality.


Use Your Bed Only for Sleep


Avoid working or watching TV in bed, as this can create a mental association between your bed and wakeful activities


Natural Supplements


Melatonin

CBD oil


Record your ideas


Place notepad and pen next to bed so you can jot down important thoughts and move on



Remove kids and pets from bed


Kids and pets are just another factor that can wake you up throughout the night when they move around


Wear Socks Before Bed


Warming your feet enhances blood flow and circulation, especially in your hands and feet. This increase in circulation can lower your core body temperature, sending a signal to your brain that it's time to sleep.


Use a Weighted Blanket


The gentle pressure from a weighted blanket can help stimulate the release of serotonin and melatonin while reducing cortisol levels. This combination helps you relax and fall into a deeper, more restful sleep.


Listen to Binaural Beats


Binaural beats, especially those designed for sleep, can help synchronize your brainwaves. This synchronization promotes deep, restorative sleep, making it easier to wake up feeling refreshed.


Practice Earthing/Grounding


Connecting with the Earth's natural energy, either by walking barefoot on grass or using an earthing mat, can help reduce inflammation. This reduction in inflammation can lead to improved sleep quality.


Optimize Magnesium Levels


Magnesium plays a crucial role in sleep regulation. Consider taking a warm Epsom salt bath before bed or using a magnesium supplement to help relax your muscles and mind, promoting better sleep.


Use a Humidifier


Maintaining the right humidity levels in your bedroom can prevent dryness in your airways. This can reduce sleep disturbances, allowing you to enjoy deeper, uninterrupted sleep.


Improve Sleep, Boost immune system, Help insomnia 

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Tony Schuster physical therapist

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