Chiropractic group shares tips on a good night's sleep
Getting a good night's sleep should be at the top of your to-do list. Sleep is critical to good health and is important to not only feeling good, but also in making good decisions, performing well at work, driving safely and even with feeling happy.
Most of us understand the benefit of getting 6 to 8 hours of quality sleep. We're in a better mood, we're more energetic, and let's face it; we're usually more fun to be around when we're well rested! Knowing all of this and achieving it can sometimes be a challenge and sleep can be the one of the most elusive of health goals, even more so than exercise. Many people accept this as a way of life and find that their health declines, but most never put the two together.
“Sleep is required to live,” says Dr. Jake Brown, D.C., Chiropractic Director of Chiro One Wellness Center of Naperville North. “We require sleep in order to heal, restore mental acuity, and it's also when our bodies focus on making new cells to keep us going. Without it we lower our immune response and increase our risk for chronic disease.”
The good news is that there are plenty of things that you can do to improve your sleep. Brown and Chiro One Wellness Centers recommend the following:
1. Decrease stress. The worst culprit limiting sleep, stress is so ingrained into our daily lives that many of us simply don't notice it anymore. Decreasing it can be as easy as taking a few minutes of “me time” every day. This could be as easy as a nice relaxing bath, a quick angry bird's break, or your favorite exercise.
2. Avoid sleep aids. Medications that are marketed to promote sleep are shown to actually decrease deep REM sleep. REM sleep is where we sleep our deepest and heal and it's vital to maintaining health.
3. Limit caffeine intake. Caffeine is a stimulant, which is why many of us love it. Unfortunately, many people don't realize they're addicted until they try to stop drinking it and experience symptoms like mood swings and headaches. If caffeine is consumed, it should be limited to before noon to allow the body adequate time to metabolize it.
4. Say no to all-nighters. Missing one night of sleep can take up to 2 weeks to recover.
5. Keep technology away from bed. Computers and TV use causes rhythmic image hypnosis which prevents sleep from coming easily. Limit technology use to 15 minutes before bed and use the 15 minutes to read.
6. Try Journaling- Have you ever laid awake at night going over your schedule for the next day or worrying? When you're stuck on something, get up and write it down. This allows the brain to shut down and allows you to work things out later.
7. Obey your Circadian rhythms. Humans have biological rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale. The drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day. We get better quality of sleep when it's dark outside.
8. Pay attention to what you're eating around bed time. Protein is required to make new cells and is pivotal in the rest and digest process so consuming protein a few hours before bed is very important. Avoid carbohydrates as they're used for energy and we don't want to be amped up before bedtime. Especially those 2 hours before bed.
9. Sleep in a dark room. Having lights on during sleep or a brightly lit alarm clock interferes with the amount of melatonin produced naturally in the body.
10. Get adjusted! Subluxation of the spine prevents the brain and nervous system from communicating properly and pressure on the spinal cord and brain stem prevents people from achieving deep sleep. Getting a Chiropractic adjustment will help your nervous system function better and will help you get the rest you need!
Proper Sleep Ergonomics. “Sleep ergonomics” refers to our postures and positions during sleep. They either help us rest in safe mechanical positions for joints or they stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping position matters. Poor-quality sleep is proven to negatively affect overall health.
Sleeping Positions to Reduce Back Pain. It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that's how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position.
“If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature,” says Brown. “You might try placing a small rolled towel under the small of the back for more support.”
Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can't sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn't cause back strain. Otherwise, try sleeping without a head pillow.
Dr. Jake Brown, D.C. serves as Chiropractic Director of Chiro One Wellness Center of Naperville North. Brown is accepting new patients and can be reached at (630) 470-6803. For more information about Chiro One Wellness Centers, visit http://www.ChiroOne.net. Follow Chiro One of Facebook at http://www.Facebook.com/ChiroOne.