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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Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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