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Improve your Sleep Quality by trying these methods!

Jul 7, 2023 -- Posted by : Dr.Harcourt

When someone has trouble sleeping through the night, it can be expressed in fatigue, irritability, daytime dysfunction, slowed responses, and increased caffeine/alcohol intake. Over time, poor sleep quality can even contribute to chronic disease and poor health outcomes. Studies published in the last few years have identified the following way to improve sleep quality:

  • Be Consistent: A 2021 study found that having a fixed, consistent sleep schedule with seven to eight hours of uninterrupted, quality sleep each night is associated with a 66% lower risk of high blood pressure, a 58% lower risk of type 2 diabetes, a 73% lower risk of obesity, and a 69% lower risk of having central adiposity.
  • Get Regular Exercise: Among a group of 40 middle-aged and older adults with problems getting a good night’s sleep, those who participated in a twelve-week aerobic exercise and stretching program reported significant improvements in sleep quality.
  • Avoid Intense Exercise Before Bed: Following a review of data from 15 studies, researchers report that exercising at high intensity within two hours of bedtime may increase the length of time needed to fall asleep as well as reduce sleep duration.
  • Turn Music Off Before Bed: A June 2021 study found that the brain may continue to process music listened to prior to sleep, which can negatively affect sleep quality.
  • Go to Bed Earlier: A May 2021 study found that going to bed and waking an hour earlier can reduce one’s risk for depression by up to 23%, even though there’s no difference in sleep duration. Additionally, shifting sleep/wake times forward by two hours can lower the risk for depression by nearly 40%.
  • Sleep with a Pet: A study that included 188 children aged 11 to 17 found that those who shared a bed with a pet were more likely to report high subjective sleep quality.
  • Try a Weighted Blanket: Among a group of twelve adults who had been previously diagnosed with clinical insomnia and a co-occurring psychiatric disorder, researchers found that sleeping with a weighted blanket resulted in both improved sleep quality and a reduction in anxiety and depression symptoms.
  • Eat Better: Young women with a low fruit and vegetable intake (fewer than three servings a day) who doubled their produce consumption experienced improvements in sleep quality. Likewise, a review of findings from 29 studies concluded that a high intake of sugar-added and processed foods is associated with an increased risk for poor sleep. The researchers also cited evidence that a healthy diet pattern may be linked with better sleep quality.

Lastly, visit your doctor of chiropractic. Past research has established a bi-directional relationship between low back pain and poor sleep (having one makes the other more likely).  So if you have musculoskeletal pain and trouble sleeping, then managing your pain via chiropractic care might also help you sleep better.

So, if you are interested in no longer chasing your tail on the pain gerbil wheel and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Is There a Better Way to Address Actually Fixing the Cause of the Pain?”

Once you have experienced the frustration of simply covering over the pain temporarily, you may be more enlightened to the idea of fixing the problem and then keep it that way. Some around you say one description of such an approach is called wellness care.


Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off if we’re near you for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment. So if you find yourself experiencing lower back pain while running or doing physical activities.

If you feel like a gerbil on a perpetual pain wheel and you know it is negatively affecting your quality of life and keeping you from enjoying walks at Fort Myers Beach, playing golf, tennis, pickle ball or others, come see us at Coast Chiropractic Centers located on 7270 College Parkway. 

Schedule Your Appointment Here

Coast Chiropractic Centers Map

If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Don't let back pain stop you from enjoying the beautiful SWFL!  Dr. Tim Harcourt is here to give you the relief you need. 


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