As Daylight Saving Time is just around the corner, it's a great time to think about the importance of sleep. Get the facts about sleep deprivation and tips on getting a good night's sleep in Sleep Tight, All Night featuring Dr. Amanda Moore, D.C. Chiropractic Director of Chiro One Wellness Center of Plainfield.
Sleep Tight, All Night Expert tips for getting 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. Amanda Moore, D.C., Chiropractic Director of Chiro One Wellness Center of Plainfield. “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. Moore 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 30 minutes of TV, 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.