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  • Writer's pictureBrian Buckle

Sleep Better

Updated: Sep 9, 2022

Are you, or someone you know, one of the 50% of people who suffer from insomnia and inadequate sleep? Yep. I thought so. Then you’ll want to read this (or share it with them).

You cannot underestimate the importance of sleep. Sleep is the single most effective thing you can do for your mental and physical health. Lack of sleep is a contributing factor in most major illnesses and proper sleep can help in curing and preventing them. Make it a priority starting tonight. You’re worth it!

Here is a list of sleep rules to start you on the path to great sleep and better health. Read on for more details below.

  1. Sleep in a cool bedroom

  2. Sleep in complete darkness. No light at all.

  3. Reduce bright light exposure after dark, especially blue emitting LED lights and screens

  4. No gadgets, especially those with electronic blue light 1-2 hours before bed

  5. Do not lie awake in bed

  6. Do not exercise 2-3 hours before bedtime

  7. Take a hot bath before bed

  8. No napping after 3PM

  9. No caffeine 8 hours before bedtime

  10. No interruptions

Want to know more? Here you go.

  1. Keep your bedroom around 65 degrees +/-. Use the AC if needed. Your health is worth a few extra dollars.

  2. “No light at all.” This is really important. Use blackout curtains on your windows and something to prevent light from coming in around your door. Cover any devices with even the smallest lights, like power strips, clocks, cell phones, tablets, stereos and TV’s.

  3. Bright light makes your body think it’s daytime and blocks the production of melatonin. Keep the lights dim after dark.

  4. Blue emitting LED light bulbs and screens need to be avoided 1-2 hours before bed. This means no phone or tablet screens during that time. Many gadgets have a blue light filter. Turn that filter on, or wear blue light blocking glasses, if you have to use screens before bed.

  5. Do not lie awake in bed. If you can’t sleep, get up and go read in a chair. Avoid using electronic gadgets. Pick up an old-fashioned book with a topic or story that is neutral and won’t excite or trigger your emotions.

  6. Do not exercise 2-3 hours before bedtime. That explains itself.

  7. Take a hot bath before bed. Hot tub in the dark can be a good option, too.

  8. No napping after 3PM. A simple rule.

  9. No caffeine 8 hours before bedtime. Enough said.

  10. Are there any noises inside or outside the house? Make a list and figure out a way to silence them, quiet them down or override them with ear plugs or white noise. Turn off or silence cell phone and other devices.

Goodnight everyone.

Yours in Health,

Dr. Rick

Dr. Rick Schlussel is a Chiropractor and Applied Kinesiologist providing preventive health care, treatment for pain and injuries, holistic health assessments and a variety of natural therapies. He can be reached at Presence Wellness Center and Spa at 530-889-0388 or by email at

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