10 Tips to Hack Your Sleep

Better Sleep = Less Stress

Limit Caffeine

Especially in the afternoon and evening

  • Not just coffee – caffeine is in lots of things
  • Limit or avoid alcohol as well
  • Limit nicotine – it’s a stimulant

Set the Mood

Create a sleep-friendly environment in your bedroom

  • Cool, dark, quiet room is best
  • White noise machine or app
  • Heavy room-darkening curtains help

Develop a Pre-Sleep Routine

Try to stick to it every night

  • Read a book (physical book – NOT Kindle)
  • Briefly write your thoughts down in journal
  • Take a bath to relax

Listen to Your Body – Sleep When You’re Tired

If you’re not tired, try some of the pre-sleep tips to relax

Use the Sun to Your Advantage

There are so many benefits to being in sunlight

  • Sets your internal clock
  • Let light in 1st thing in the morning
  • Get outside during the day

Keep Your Schedule Consistent

Especially on the weekends

  • Go to bed at the same time (or do your best)
  • Wake up at the same time (or do your best)
  • This helps to set your internal clock

Don’t Eat Right Before Bed

Try not to eat 2-3 hours before bed

  • Avoid foods that cause indigestion
  • Limit traditional sweets (they have lots of chemicals in them – try organic instead)
  • If you have to snack, try dairy or light carbs instead of heavy foods

Exercise Earlier in the Day

Releases cortisol, which keeps you alert

  • At least 3-4 hours before bed
  • Ideally exercise early in the day

Stay Hydrated

Drink enough to not be thirsty

  • Try not to drink a lot right before bed
  • Only water at night

Relaxation Techniques

Lots of things you can do

  • Binaural beats meditation (I have used paraliminal for years)
  • Quiet your mind and sit in stillness

Foothills Chiropractic


(864) 313-4813