You probably know that chiropractic care can reduce neck and back pain, enhance muscle balance, and restore optimal function to your spine. But did you know that chiropractic care can also enhance your sleep? Well, it’s true!
Studies have conclusively proven that a good night’s sleep can help prevent several illnesses, including heart disease. It also helps relax and recharge your mind. However, with increasing stress resulting from today’s modern lifestyles, more and more people are suffering from insufficient sleep or insomnia. However, it is imperative that you sleep well because that is the key to good health.
Insomnia affects both the quality and quantity of your sleep. In this article, we’ll delve into how to sleep better using proven sleep-enhancing techniques. We’ll also touch on how chiropractic care can help you sleep better.
- Stick to a regular sleep schedule: You should try to go to bed at the same time every night and get up at the same time every morning, even on weekends. A regular sleep routine will keep your biological clock in sync, and help you sleep better.
- Exercise daily: Working out, especially cardio, can improve the length and quality of your sleep. However, try not to exercise within 4 hours of bedtime, because your body warms up immediately after exercise, which inhibits sleep. When your body begins to cool down, you become drowsy, due to the release of sleep-inducing melatonin in your brain.
- Evaluate your bedroom: Design your sleep environment so that you can fall asleep easily. For example, your bedroom should be cool, between 60 and 67 degrees. Your bedroom should also be free from any noise that would affect your sleep. Also, your bedroom should be free of light.
- Sleep on a comfortable mattress and pillows: Ensure that your mattress is comfortable and supportive. If your mattress is more than 10 years old, you may need to change it. Also, make sure that your pillows are comfortable.
- Avoid alcohol, cigarettes, and heavy meals in the evenings: Alcohol, cigarettes, and caffeine can disturb sleep. Also, eating large, heavy, or spicy meals in the evening can cause indigestion and can hinder your sleep. If you can, avoid eating large meals 2 to 3 hours before bedtime. If you’re still hungry, try a light snack 45 minutes before bedtime.
- Wind down with a calming activity before bedtime: Spend time before bedtime indulging in a calming activity such as reading. This is important because your body needs time to shift into sleep mode. If you have trouble sleeping, avoid working on your laptop or other electronic devices immediately before bedtime or in the middle of the night.
- Take a nice warm bath or shower in the night before sleeping: This will not only help relax you, but your body will also cool down after the shower, thereby helping you sleep better.
- Sleep in varying positions: If you change your sleep position, it can make a huge difference to the quality and quantity of your sleep. If you wake up in the middle of the night and cannot sleep, you can try sleeping in a “midline” position, with both your head and neck kept roughly straight. You can also avoid sleeping on your stomach, as this can cause aches and pains.
- Avoid drinking water or other fluids within one hour of your bedtime: While you should drink at least 8 glasses of water during the day, drinking a large glass of water at bedtime may cause you to go to the bathroom during the night.
- Avoid going to bed on an empty stomach: A completely empty stomach may interfere with your sleep pattern, just as much as an overly full stomach does. If you find that your stomach is grumbling for food and is keeping you awake, eat a light snack a couple of hours before bedtime. Avoid foods rich in carbohydrates and sugars and eat foods rich in protein, including yogurt, soybeans, and tuna. The latter contain tryptophan which can help the body produce serotonin, which can help you relax and sleep better.
So, now you know some techniques to help get a good night’s sleep. However, if you still cannot sleep well, consider consulting a chiropractor. Chiropractic care and wellness adjustments can help you get the sleep you need. This type of treatment helps improve blood flow, nerve communications, and corrects misalignments of the spine.
Regular chiropractic care can help solve numerous problems that prevent a good night’s sleep, such as back pain, neck pain, breathing problems, and even restless leg syndrome. Many patients are pleasantly surprised as to how much their sleep has improved following regular chiropractic care.
At Nelson Chiropractic, we provide our patients with targeted, holistic care, tailored to treat their individual problems and symptoms, including insomnia. We also specialize in back and spinal problems, as well as the Activator Method for Chiropractic adjustments to the joints and spine.
So, if you suffer from lack of sleep, consider consulting Nelson Chiropractic and get the right treatment tailored to your needs. And have a great night’s sleep!