How can I improve the quality of my sleep?

An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia—and that's most of us—can relate to this all too well.

Surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious matter. Through it, our bodies recharge and renew for the next day's challenges.

As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems-without the use of sleeping pills, which leave many people in a mental haze the next morning. Here are a few tips:

Exercise regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.

Limit your intake of caffeinated beverages such as coffee, colas and tea-try to avoid them altogether late in the day and near bedtime. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.

If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system). Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you've eaten.

Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.

Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you're ready for bed.

Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best. A mattress, for instance, should support the body's weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter. Give your mattress a good trial run before you buy it. Lie down on a mattress for a minimum of three to five minutes to get a good feel. Sitting on it simply won't do.

If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.