Last updated on February 15th, 2019

5 Ways to Improve Sleep

Sleeping posture example

Sleeping accounts for 1/3 of our life and is the longest “activity” in which we engage. According to the Sleep Foundation, an adult is recommended to get a minimum of 7–8 hours of sleep per night to maintain optimum body functions and health(1). Here are 5 ways to improve your sleep.

  • Pillow
  • Mattress
  • Eliminate/Reduce screen time
  • Blue Blockers
  • CBD

Get the Right Pillow

Depending on your sleep preference choose the best pillow fit for you. A 2011 study showed a properly designed pillow increases sleep comfort significantly (2). There are options as a side sleeper, back sleeper or stomach sleeper. Learn more about the best pillow for neck pain.

Firmness is Best

Those who cannot sleep sufficiently tend to have more mood problems, reduced cognitive ability, and increased fatigue and physical discomfort compared with those who sleep normally (3).  It is vital to have a mattress that will support a good quality of sleep. The right mattress will leave you feeling rested and ready for the day. In a randomized, double-blind trial it was found that a medium-firm mattress did the best to reduce pain and disability (4).

Screen Time

The high rate of media use is one factor related to the short sleep duration and late bedtimes. TV use has consistently and inversely been associated with sleep duration. Media content may lead to overexcitement or cause recurring nightmares. Reduce as much time on your computer or other electronic device as you can to affect your natural sleep (5).

Blue Blockers

Research shows that blue light between 450 and 470nm (present with electronic screen devices) suppresses the production of melatonin (6). Suppressed melatonin affects the body’s natural sleep rhythms (7). If you must be on your computer or other device at night use blue blocker glasses to reduce blue light. Learn more about Blue Blockers.


Preliminary research into cannabis and insomnia proposes that cannabidiol (CBD) may have therapeutic potential for the treatment of insomnia(8). CBD interacts with many different receptors, and other components in the brain. These interactions create changes in the activity of neurotransmitters, hormones, and other cells throughout the brain and body. A hemp based product may be effective in helping improve quality of sleep. Check out Hawaiian Sleep Hemp Tincture 

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Dr. Paul Paez, DC, NRT, NET, CMT

National Board Certified Doctor of Chiropractic (DC), trained in clinical nutrition (NRT), neuro-emotional release (NET), and Massage Therapy (CMT). Dr. Paul holds the rare triple distinction of Certified Posture Expert, Certified Posture Neurologist and Certified Posture Ergonomist by the American Posture Institute. Posture Possible is the very best resource for posture information.