Improving Your Sleep

“Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity, more important that diet, exercise, or heredity.”

William C. Dement, M.D., Ph. D.

Americans today sleep an average 25% less than in 1900.


There are suggested sleeping times for children. It is essential during this period of growth to be getting the recommended amount of sleep.

For children 1 Week: 16.5 hours

For children 1 Year: 13.75 hours

For children 10 Years: 9.75 hours

For young adults 20 Years: 8 hours



The amount of sleep you get can be directly correlated to the length of one’s lifespan, so it’s important to do everything you can to get the healthiest sleep possible.


Healthier Sleep Recommendations:

  • Reduce pain or discomfort (sometimes the most effective way is through chiropractic care).
  • Use a mattress with proper support, comfort, and temperature.
  • Arise at the same time every day- have a sleep schedule.
  • Avoid caffeine, alcohol and nicotine for 4 hours before bed.
  • Time your exercise: regular exercise can help improve your sleep, but don’t do so too close to bedtime, again at least 4 hours.
  • Use your bed only for sleeping. Refrain from using your bed to watch TV, pay bills, do work, or bath
  • Take a hot bath: While a hot bath 90 minutes before bedtime will raise your body temperature, the drop in temperature afterwards may make you feel sleepy.
  • Cool your room: sleeping in too hot an environment can be difficult. A cooler room, at a sleep-promoting 65 degrees with enough blankets to stay warm, is recommended.
  • Avoid large meals less than 4 hours before bedtime.
  • Difficulty falling asleep maybe be due to vitamin B12 deficiency, while difficulty staying asleep may be due to a vitamin E deficiency.
  • Studies show warm hands and feet induce sleep quickly i.e. if your feet are cold, wear socks to bed.
  • Time-released melatonin (available over the counter) or “sleepy-time” teas may be helpful (available at health food stores, Trader Joe’s etc.)
  • Have a dark and quiet sleep environment (black out curtains, eye nightshades, a white noise machine, and/or earplugs may be helpful.)
  • Have a relaxing routine at bedtime.
  • Limit daytime naps to less than 1 hour.
  • Go to bed at the same time every night.