Three Strategies for Better Sleep

Next to the benefits of a healthy diet, sleep is one of the most essential requirements for maintaining optimal physical and mental wellbeing. Individuals who have normal and consistent sleep patterns benefit from increased longevity, improved brain health, higher HDL levels, and healthy blood sugar levels.

This is no big surprise because sleep restores you in a way that nothing else can. While you sleep, your brain is able to rest, replenishing its energy reserves in preparation for the next day. A good night’s sleep gives your body a chance to repair itself, recovering from the daily stresses of living a busy life and mending any cellular damage incurred along the way.

But one of the most important benefits of a good night’s sleep is having increased mental acuity, energy, and stamina. This allows you to spend quality time with your family and appreciate the small pleasures in your day-to-day routine. However, when sleep becomes compromised, late nights get even later, mornings come even sooner, and before long, you’re trapped in a vicious cycle resulting in mild but chronic sleep debt.


The good news is that when it comes to sleep, quality is more important than quantity. You don’t necessarily need to sleep longer, as long as you can sleep better.


With that in mind, here are three important habits to improve the quality of your sleep:


1. Black Out Your Bedroom

Exposure to even the smallest amount of light can inhibit melatonin, your primary sleep hormone. When there’s not enough melatonin, falling asleep and staying asleep can be more difficult. Invest in blackout curtains that block any outside light and be sure to remove any night lights, cover-up alarm clock displays, and any other seemingly innocuous light sources with a strip of painter’s tape or premade blackout stickers made for this purpose. The goal is to make your bedroom dark enough that you can’t see your hand when you hold it in front of your face.


2. Engage in Regular Exercise

Studies have found that people who maintain a consistent workout schedule sleep much better. Some research suggests that exercising in the morning may improve sleep later in the evening but in reality, any kind of physical activity will likely help you sleep more deeply, even if your workout is shortly before bed.

Whether it’s a brisk walk, a short run, a bike ride, lifting weights, or going for a walk, your body will have a much better time of drifting off and staying asleep throughout the night.


3. Have a Glass of Wine Before Bed

At higher doses, alcohol is never your friend when it comes to a good night’s sleep. But sleep studies have found that if you drink a small amount of alcohol in the evening, you are much more likely to enjoy the deeper, more rejuvenating sleep during the REM cycle that your body needs to recover. Large amounts of alcohol before bed may help you fall asleep more quickly but will prevent you from staying asleep during the second half of the night.

So enjoy a small glass of wine with dinner. It may help you sleep deeper, especially if you’re drinking natural wine that’s lower in alcohol.

And there you have it – cheers to a better night’s sleep!


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Dr Don Sharnowski is a doctor who is above and beyond all other doctors! Probably his most outstanding quality is that he LISTENS to what his patients say. He is willing to explain things to his patients in terms they can understand. Dr Don treats his patients with wisdom, understanding, gentleness, care, encouragement and he is willing to "go the extra mile" to give his patients the proper treatment they need. He does not treat patients like they were on an assembly line or like he is rushing them out the door. Dr Don has fixed many of the problems I had at my first visit, one of which I had endured for 3 years. Dr Don was able to fix that problem in 2 weeks when others had not. Dr Don has also helped me loose 40 lbs so far. My total recovery is still an ongoing process, but should be a cinch with Dr Don's expert help! Thank you, Dr Don! You are an awesome answer to prayers!

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Super Awesome Doctor in Overland Park, Kansas!! He really knows his stuff love his Holistic approach. Wish I lived closer so I could see him on the regular, at least we can chat on the regular! Very informative in all aspects of health! Five years ago this man took our health and turned it around 360 degrees. My son got ear infections very often. Both my boys have respiratory issues. My husband asthma and overweight. Myself aches and pains, specifically on my left side and joints. Well needless to say no more ear infections respiratory not nearly as often my husband is 80lbs less and never uses his inhaler . My sons ear infections...What ear infections...They are no longer! Thanks Dr. Don for all you do and have done!!

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Dr Don Sharnowski is truly an amazing Doctor. He listens to his patients and treats in a very complete way. He is very knowledgeable because he never stops learning. He is a great communicator and will help you learn better ways to be healthy if you will actually do what he teaches.

Cassie N.

Don (Dr Sharnowski) is truly one of a kind. He is warm, inviting and incredibly generous with his time, but also really knowledgeable about the body and everything within. You won't find crystal balls here. You'll find a super nice guy in sneakers who also sells farm fresh eggs at the counter. I went in expecting to get adjusted (and was scared, because I'd never seen a chiro before). Instead, what I experienced was someone who actually sat down and listened to my history, connected the dots between several ailments (instead of jumping to prescribe one drug apiece to treat each one), and explained things that no one had ever taken the time to do. I was there about my back specifically, but we talked about my whole health. Instead of just prescribing an anti inflammatory (which is what my other doc did), he explained why we get inflammation in our bodies, and how to help reduce it with what we eat. I've also been on thyroid medication for over 10 years, and he actually explained what the thyroid is, and what the drug I take is, and what it does. But not in a defensive or overly crunchy way. He just openly explained in a way that I could understand it. I highly recommend Don to anyone with a body who wants to feel better. His approach is approachably holistic. Just common sense, whole body-centered treatment.

Megh K.

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