Learn how to sleep better.
Have you ever not slept enough and felt tired & sluggish the next day? The consequences of not sleeping may go far beyond just feeling tired.
The Centers for Disease Control and Prevention (CDC) has said that lack of sleep is actually a public health epidemic. The CDC states that insufficient sleep has been linked to a wide variety of health problems. Check out this Sleep.org chart with recommended hours of sleep for each stage of life. In this blog we’re going to tell you what you should avoid, and also what you can do to get the best sleep!
Exposure to excessive amounts of light from light bulbs and electronics like TV, tablets and phones at night hinders your brain from winding down for sleep and preventing the release of melatonin. Melatonin levels naturally rise in response to increase darkness which ultimately makes you feel sleepy.
Maintaining a natural rhythm of exposure to daylight during the day, and darkness at night is an essential component of sleeping well. But not only are most people exposed to too much light after dark, they’re also getting insufficient amounts of daylight during the day.
Expose to real sunlight during the day is important because it allows your “master clock” to synchronize which influences other biological clocks throughout your body.
Hit the gym! No, but really – you don’t have to hit the gym, but any amount of exercise is beneficial for your sleeping habits. People who work out regularly sleep better and longer than those who do not.
How about caffeine?
Many will say, caffeine doesn’t bother me – I can drink a regular coffee and go to bed. Generally, caffeine lasts for 5 to 6 hours in our body. If you cut caffeine early in the afternoon you can have a more restful sleep and allow your body to wind down before bedtime.
Sleep in darkness.
Even a small amount of light in your bedroom can disrupt your body’s internal clock and the production of melatonin. Even the glow from your clock radio could be interfering with your sleep. You may want to cover your windows with black out shades or sleep with a mask.
What if you can’t sleep?
Interrupted sleep can have a dramatic effect on not only our mood but also our bodies. It can weaken your immune system and even impair your memory.
Our Monmouth Pain and Rehabilitation has helped many individuals who have trouble sleeping, some of which are physically uncomfortable and may be restless when trying to get the most optimal amount of sleep each night – others who have anxiety or stress issues that don’t allow them to relax.
Chiropractic is one way that can help you benefit from sleep. By fixing the misalignments in the spine you can help your body heal naturally and function at its maximum capacity.
Acupuncture is also another way to help with sleep. Many of us suffer from lying awake at night thinking or stressing about one thing or another. Individuals who undergo Acupuncture treatments can have improved energy and mood. Acupuncture helps with a biochemical balance that results in stimulating in the body’s natural healing abilities as well. It promotes physical and emotion well-being – allowing you to rest easier.
Be sure to treat your body right and get the suggested amount of hours of sleep each night to allow your body to recuperate from the stress and tension it faces day to day. For more information about sleep visit www.sleep.org or schedule an appointment at our Monmouth Pain and Rehabilitation center.