One of the most frequently asked questions in my office is, “How can I sleep better?” Well, that is a tough one to answer without knowing what the real problem is in each case. Some people have pain at night, which hinders their sleep. Some people have too much on their mind when they go to sleep. Others wake up often throughout the night, and can’t get a good restful night’s sleep. Sometime the nervous system is not functioning properly. Sleep is one of the keys to a healthy body. Your body heals while you sleep.
How much sleep do you need? Infants need sixteen hours a day. Teenagers need nine hours a day. Adults typically need seven to seven and a half hours per day. These are only averages; some will be fine with less others will need more sleep. Lack of sleep may cause the brain to stop producing new cells. A study showed that rats that were deprived of sleep for seventy-two hours had higher levels of the stress hormone corticosterone, and as a result produced significantly fewer new brain cells in a region of the hippocampus. After the animals were restored to normal sleep patterns, it took two weeks for nerve cell production levels to normalize. (www.mercola.com)
I have found a few helpful tips for a good night’s rest. Some of these may be obvious; others may change how you sleep at night and therefore change your life.
• Avoid stimulants late in the day
• Keep bedroom temperature no higher than 70 F
• Exercise regularly
• Sleep in complete darkness
• Reduce electromagnetic frequencies
• Have regular chiropractic corrections
• Journal
• Establish a relaxing bedtime routine
• Keep your bed for sleeping
• Sleep on a comfortable, supportive mattress
Most of these need no explanation, although a few do. Journaling helped me the most. Many times while trying to go to sleep I will think of things that need to be done the next day, when my mind races I am not able to go to sleep. Journaling has saved me many restless nights. When I have those thoughts, I write them down in a journal beside my bed allowing me to relax and go to sleep. Having a relaxing bedtime routine and keeping your bed for sleeping are helpful tips that go along with each other. Keep your relaxing bedtime routine out of the bed. If you choose to read a book or watch the television to relax, don’t do it while in bed. Lastly if you don’t think that your mattress if comfortable or supportive, it is time to buy another mattress.
After taking all of these helpful hints into consideration you may need a more supplemental approach. I have seen many people in my practice begin to sleep through the night directly through chiropractic care. I have found that at some point it is beneficial for a period to take a dietary supplement for your sleeping needs. At Hunt Spinal Care, we specifically recommend special products depending on our practice members (patients) needs.
How should I sleep? Well, the worst position typically is on your stomach with your head cranked 90 degrees. Medically speaking, lying on your left side with a pillow between your legs is the best. I feel that lying on your back with a pillow under your knees or on your side with a pillow between your knees is a good position for most.
It is important to be under the care of a wellness chiropractor. It is a wonderful experience to have practice members tell me that they are off of their prescription sleep aids and have been sleeping through the night and feel more rested than they have in years. Chiropractic allows the body to function better, when nerve disturbances occur, sleeping problems can occur.
To have your body checked for nerve disturbances call Hunt Spinal Care at 918-459-0333. We would love to add years to life and life to years to you, or one of your family members.
