There are many things that can cause this. Maybe you’ve worked night shifts for a long time that switching into day shifts has messed up your body. Or overnight cram study sessions, work deadlines, a newborn baby needing to look after. Nonetheless, it’s a problem that can affect your mental, emotional and physical state. Not sleeping right will make you cranky and lethargic, but in the long term it will seriously damage your health.
In 2015, research has shown that there is a link between disrupted circadian rhythm and risk factors for obesity, diabetes, and cardiovascular diseases.
For such a high price to pay, you obviously gain more than just a good night’s rest if you change the way you think about sleeping. Here are some simple tips that will help.
1. Optimize your bedroom for sleep.
Make your bedroom a sanctuary – a place where you can rest and relax to the utmost. It’s your comfort that’s important.
Some people find sleeping with nightlights or light peeking through difficult. Switch off light-emitting objects and get thicker curtains to block outside sources. If you’re sensitive to noises too, these curtains also muffle sound – very helpful if you’re living in the city.
Consider investing sleep optimization technology such earbuds weighted sleeping masks if you sleep a lot in shared spaces. The microbeads touch on key relaxation pressure points and blocks out light, making it the perfect alternative if you sleep with a pillow on your head. There are a lot of ambient noise apps and sleep earbuds you can try if you fall asleep faster with ambient noise.
Remember those warm, sticky summer nights that keep you awake? Ambient temperature plays a role in the sleep cycle. Turn the aircon’s cool settings down a little, cooler temperatures induce sleep better.
Keep distracting objects such as your phone in a drawer so you won’t be tempted to play with it when you can’t sleep. Making your sleeping environment optimal for sleeping, and that means removing things that prevent you from doing so.
2. Your pre-bedtime rituals might be preventing you from falling asleep.
What do you do before bedtime? They may be the culprits for keeping you awake.
Eating and drinking before bed, especially when you’re stuffed, isn’t just bad for your digestion, it also negatively impacts the quality of your sleep. There’s a heaviness that’s present when lying down with a full stomach that persists while your food is being digested, and it takes a while for it to go away. By that time, you’ve probably missed your bedtime.
Inversely, going to bed with an empty stomach is also bad. Your hunger will keep you awake, the churning in your stomach will wake you up. It’s ideal to eat a light dinner a few hours before sleeping, light being the keyword.
Some people’s sleeping problems are usually due to coffee late at night. Caffeine and nicotine, being stimulants, will keep you up and will wreck your sleeping habits. Alcohol will make you sleepy but you’ll pay for it with a parched mouth and bad aftertaste when you wake up.
Avoid late afternoon naps if you can. If it’s unavoidable, set an alarm for no longer than 30 minutes. The energy you gain, if unspent, will make you alert and active when you should start feeling sleepy.
Regularly exercising in the day will also help. You benefit by maintaining your weight and protecting your health, and it will also tire you out so by evening you’ll want to crash into bed. Keep your regimen in the morning though, exercising boosts epinephrine which increases your heart beat and makes you more alert to react, which is the opposite of sleepy.
Sometimes, it’s not the environment or our habits that keep us awake. It’s the worries that hound us that make it hard to just shut down. Find an outlet for your thoughts to clear your head. Writing your thoughts in a journal helps. Try turning off the noise in your head by thinking, “Okay, that’s enough for today. Things will be better when I wake up”. This mental trick will condition your brain into slowing down and starting the sleep cycle.
3. Stick to your sleep schedule
It’s the irregularity of our habits that confuses our body. Create a pre-bed routine and try to follow it as much as you can.
For example, start by having a light dinner. Take a warm bath after eating. This a cue for your body that you’re getting into relaxation mode. Studies show taking a warm bath 90 minutes before bedtime helps in getting deep sleep. Then a nightcap. There are lot of herbal drinks you can take an hour before bedtime that helps induce sleep. Lavender tea is especially popular because it helps relieve stress, decreases anxiety, and improves sleep quality especially among people with anxiety and anxiety-related disorders. Don’t do this in your bed though. Your bed should only be for sleeping, making love and relaxation and it’s important that your body realizes this association.
Also, pee before sleeping. The call of nature will wake you up regardless, so better head to the toilet yourself.
Preventing yourself from mental stimulation is key. While there’s nothing wrong about reading a few pages of a novel, watching a bit of Youtube, you’ll never know what’s going to capture your attention. How many times have you been kept up by an idea that struck you before bed time? Precisely. That’s why it’s better to keep away from them.
4. Wake up right
Waking up plays a part as big as your bedtime routine in the sleep/wake cycle. Your body wakes you because you need food after fasting.
Have a hearty and healthy breakfast. It should include plenty of protein, complex carbohydrates (oatmeal, multigrain cereal) and no sugar. Your body will remember when breakfast is, so you’ll eventually wake up at the same time everyday.
During the day, get yourself some sunshine! Get a healthy dose of sunshine, but remember the sunscreen. A short, 10 minute walk will soak up the sunlight you need for your body. It releases hormones that increase the feeling of wakefulness.
Better yet, start your day with a morning jog – you’ve worked up a sweat, plus you’re fully awake!
In the end, it’s about cues, habits and discipline.
What your body needs is consistency. It needs you to follow a sensible, day-to-day routine to know when you power you up and shut you down. Starting a healthy sleep/wake routine to improve your sleep cycle is going to be hard, even more difficult trying to stick to it.
In the beginning it’s going to be challenging forcing yourself to go to bed earlier than usual, and you might just end up staring at the ceiling. But eventually, when your body picks up on your cues and adjusts, it sleep will visit you earlier.
With technology use on the rise, the smallest among us are being severely affected. In a January 2019 study released by the journal JAMA Pediatrics, researchers have found a direct association between the amount of screen time allowed at age 2 and 3 with delayed physical development by age 5. For the purposes of this study, development encompassed progression in communication, motor skills, problem-solving and personal social skills.
How does an ear infection start?
Generally speaking, an ear infection can present itself as severe tenderness in the ear or side of the head. Depending on its severity, it may be followed with high fevers that persist for days, ringing in the ear, sleep disturbances, and loss of appetite. As the infection and fluid in the middle ear spreads, the symptoms often get worse and can accelerate to:
- Extreme pressure causing debilitating headaches.
- Difficulty hearing or sensitivity to even common sounds
- Loss of balance or persistent dizziness
With these symptoms lasting anywhere from a few days to weeks, having a non-invasive way to help and prevent the onset of ear infections is important.
In a recent pediatric study, the role of chiropractic care in helping ear infections was studied.
When antibiotics were left futile and only altered the child’s attitude and disturbed their sleep patterns, the parents turned to chiropractic care. Upon examination, the one-year-old infant showed signs of spinal misalignment in several areas. After receiving safe, spinal adjustments, twice a week for 6 weeks, the ear infections reduced in severity and the recurrence of ear infections ceased.
Is your child suffering with persistent ear infections? Are you looking for an all natural way to help ear infections? At Corrective Chiropractic, we invite you to schedule a complimentary spinal evaluation for your child. We have a proven track record working with the littlest of patients and are associated with the International Chiropractic Pediatric Association (ICPA). Click here to schedule your child’s first appointment.
With blood pressure medication recalls hitting the news every few months, the safety and effectiveness of these treatments are being questioned. But, with the rise of high blood pressure in the country, researchers are lowly setting their sights on discovering an all-natural way to treat hypertension. And, one innovative chiropractor suggests that chiropractic treatments can be the non-invasive, non-medication option for millions of Americans to lower their blood pressure.
In a placebo-controlled study, 25 patients with early-stage hypertension were given a specialized chiropractic treatment, with no blood pressure medication during the study – and the results were significant. Eight weeks after receiving the treatment, patients had markedly lower blood pressure readings when compared to those who did not receive the chiropractic adjustment.
In fact, the lead researcher, George Bakris commented to WebMD that, “The [chiropractic] procedure has the effect of not one, but two blood-pressure medications given in combination,”
The all-natural chiropractic treatment corrected the misalignment of the Atlas vertebra — the first vertebrae in the neck and resulted in an average 14 mm Hg higher drop in systolic blood pressure than the placebo group. That means, as an example, a patient could have lowered their blood pressure from 140/90 to 125/90 (much closer to the healthy, normal range).
Studies have found that spinal misalignments can negatively impact one’s life by causing disturbances in their sleeping, digestion, and even mood. By having regular chiropractic adjustments, people can ensure that their spine is aligned and this, in turn, increases the optimal performance of the nervous system. With your nervous system in good health, other underlying issues may be naturally resolved, providing patients with an overall higher quality of life.
Are you struggling to manage your high blood pressure? Then chiropractic treatments may help you. Contact the friendly and experienced chiropractors at Corrective Chiropractic today to schedule your complimentary chiropractic appointment. During your time in the office, we will learn more about your current medical issues, assess your spinal alignment, and craft a plan to help you get back to feeling like yourself again. Click here to request your appointment.
With healthcare costs estimated to increase at a rate of approximately 5% each year well into the next decade, patients are left trying to find other alternatives for treatment. And, a multi-year study is pointing to the power of chiropractic care in terms of its ability to lower the cost of healthcare for millions of Americans.
Over the past 7 years, researchers tracked the clinical and cost utilization through patient surveys. Their findings suggest that regular chiropractic care can be a cost-effective way for patients to both manage and improve their health.
According to their thorough research which involved studying over 70,274 patients, chiropractic care had the following effects:
- 60.2% fewer in-hospital admissions
- 59.0% reduction in hospital days
- 62.0% decrease in outpatient surgeries and procedures
- 85% less spent in pharmaceutical costs when compared with conventional medicine
So, can chiropractic treatments be an all-natural and affordable way to improve health care outcomes and lower healthcare costs? Research is pointing to a resounding “yes”.
If you are interested in learning more about chiropractic treatment, we invite you to schedule a free consultation with our award-winning doctors at Corrective Chiropractic. We focus on your entire health profile and will work with you to create a comprehensive health plan to ensure that our all-natural treatments and procedures will restore your health and help you live your best life.
With offices conveniently located in Atlanta, Alpharetta, Decatur, Sandy Spring, Woodstock, and our newest locations in Johns Creek, Georgia and Charleston, South Carolina, when you visit us you will be in great (and friendly) hands!
Your blood sugar levels are not only linked to what you eat, but recent research now suggests that how you sit and stand can play an important part. Your posture influences the pressure and strain placed on your spine and if left uncorrected can result in what is clinically referred to as thoracic kyphosis. This condition can, in turn, cause chronic lower back pain that may negatively impact your quality of life. And, with the number of hours you sit in a given day, having proper posture may serve to be one of the most important predictors of your future health.
In a detailed, year-long study, chiropractors treated a 26-year-old male who suffered from mid-back pain for nearly a decade and was recently diagnosed with Type 1 Diabetes. Further examination and X-rays of his back revealed that he had thoracic kyphosis (outward curvature of the spine) in his mid-back.
Before treatment began, researchers analyzed his blood sugar levels and had him complete a self-reporting quality of life survey. The patient underwent a number of chiropractic adjustments using all-natural, non-invasive procedures to correct his spinal misalignment. After each treatment, researchers found that his blood sugar level naturally dropped within healthy levels and by the conclusion of the study, the patient was able to reduce his daily intake in half. Not only had the chiropractic treatments addressed his back pain and reduced it significantly, but he also reported being more energized and having a higher quality of life as a result.
That’s why at Corrective Chiropractic we take the time to create a comprehensive health plan for our patients. We evaluate their current pain and medical issues and work through a series of all-natural chiropractic treatments to bring about immediate and lasting relief. At each visit, we objectively measure your health progress and use cutting-edge and safe technology to track spinal mechanics to ensure that our treatments are both getting to the root cause of your pain and helping you to achieve greater quality of life.
If you have not had a chiropractic treatment in the last 6 months, we highly recommend that you visit your local chiropractic office. Corrective Chiropractic has six convenient locations in Georgia and a new office in Charleston, South Carolina. We invest in the best technology, the most knowledgeable chiropractors in the region, and go the extra mile to give you the high-quality care you deserve. To learn more about our methods and to schedule a free no-strings-attached consultation, click here.
Bedwetting medically referred to as nocturnal enuresis, at any age, can be a tricky and often emotional ordeal to try to manage. It is embarrassing for the child and can take a toll on parents trying to find ways to correct the nighttime wetting. If left uncorrected, it can impact the child’s social life and prevent them from sleeping over at friends’ houses and may begin to cause anxiety around the bedtime ritual. However, a new study suggests that chiropractic treatments may help to treat bedwetting by using non-invasive techniques.
What causes bedwetting?
It is a rather complex, multi-layered medical issue, but relates to the level of carbon dioxide in the body. Children often have a very slow breathing pattern, when asleep. This causes carbon dioxide levels to rise (higher than normal) which, in turn, stimulates the phrenic reflex, causing the diaphragm to become activated. This triggers the child to take a breath. However, if the phrenic reflex is not operating “properly” the smooth muscles in the body will relax, because breathing has slowed allowing carbon dioxide to accumulate. The urinary bladder is a smooth muscle, therefore when it relaxes, urine is released from the body.
What can you do to naturally stop bedwetting?
A recent study suggests that chiropractic adjustments can be the answer! When the spine is out of alignment, this can put pressure on the phrenic nerve that exits through the third to fifth cervical vertebrae. This added stress on the body and on the nerve, in particular, could be the underlying cause of the bedwetting. By doing regular chiropractic adjustments to correct the spinal alignment, pressure can be alleviated and the child’s bedwetting may cease. That’s what happened for a patient, in a study, that was suffering with chronic bedwetting. After receiving a number of spinal adjustments, the bedwetting stopped and was completely corrected within 4 months.
Do you have a child that may benefit from pediatric chiropractic treatments? If so, we invite you to schedule an appointment with our experienced and friendly chiropractors. At Corrective Chiropractic, we offer a range of all-natural, non-invasive pediatric treatments that are perfect (and safe) for even our smallest patients. Contact us today for a thorough consultation where we’d be happy to answer all of your questions and learn more about what health challenges your child may be facing.
When’s the last time you have enjoyed some fresh air? Getting outdoors has a host of health benefits and can be the secret (and free) way to improve and maintain your health. Studies have shown that taking even leisure walks outdoors can have memory-boosting effects. In fact, a recent University of Michigan study found that after taking a nature hike either on a trial or around an arboretum, participants scored significantly higher on a memory test.
But that isn’t the health boost that being among nature can have. Here are 3 other research-backed perks of getting outdoors as often as you can.
1. Being outdoors can lower your stress level.
Evolutionarily speaking, being outdoors is literally built into our DNA. This may be one underlying reason why being outside can influence how our body reacts to its surroundings and, more importantly, to stress. In one study, researchers discovered that when students camped outside in the forest for two nights, they had markedly lower levels of the stress hormone cortisol, when compared to students that stayed in the city during that time. In addition, when researchers compared the average heart rate of those who spent time in the forest to the heart rate of those in the city, nature enthusiasts had lower heart rates and reported reduced levels of daily stress.
2. Outdoor time reduces inflammation.
Inflammation is often associated with a host of chronic illnesses, ranging from depression, autoimmune disorders, even cancer. However, getting outdoors often can help to reduce inflammation. In fact, one study found that participants that spent regular time in nature, whether hiking or camping they had lower levels of inflammation than those who spent their leisure time in the city. And, these nature-related health benefits can extend well into old age. Because researchers concluded that elderly patients that spent time outside each day showed improvement in their inflammation levels and often had improved blood pressure readings.
3. Fresh air can wake you up – literally!
Mental fatigue can take a toll on your productivity, happiness, and overall health. Finding all-natural ways to get the boost of energy you need to sustain you through the day is key. And, being outdoors can do just that! When people were shown pictures of nature, in a recent study, their mental energy and clarity often rebounded and they reported being more energized and awake than when looking at city-related images.
There you have it! Getting outdoors, even just once a week can be the best way to keep your health in check. If you’re looking for a great place to get your nature fix, check out these local spots that are perfect for hiking, camping, or even enjoying a nice, relaxing stroll.
Big Creek Greenway in the Alpharetta and Johns Creek, Georgia areas
Beltline in the Decatur and Buckhead, Georgia areas
Abernathy Greenway in Sandy Springs, Georgia
Arthur Ravenel Bridge (and of course the beach!) in Charleston, South Carolina
Chiropractors and alternative pain management may be the answer the country needs to end opioid abuse.
Over the past 5 years, opioid use and addiction have skyrocketed, with no end in sight. As doctors continue prescribing opioids for pain management, the addiction rate is expected to continue to rise. It is estimated that over 259 million opioid prescriptions are written every year, which translates to be approximately 1.5 bottles for each American adult. However, with alternative pain management leveraging chiropractic care becoming a proven solution to avoid pain medication, all-natural options are becoming more widely known.
Recent research suggests that exploring non-medication based pain management strategies can be an effective way to curb opioid addiction. One of the oldest and most non-invasive approaches involve using regular chiropractic treatments to alleviate tension, stress, and pain across many areas of the body. In fact, a Dartmouth University study found that when chiropractic care is used, it served to treat lower back pain, with patients self-reporting 57% less pain medication.
Chiropractic adjustments help to align the spine and improves the body’s functioning. When the spine is out of alignment, the nervous system is affected and can lead to a host of issues including physical pain, digestive ailments, and even digestive discomforts. By visiting a reputable chiropractor to develop a comprehensive care plan can be a practical and all-natural way to manage your pain and reduce the need for opioid prescriptions. As leading chiropractors expand their offerings and lower the cost of service, more and more Americans will have greater access to non-invasive options to better relieve pain and stress.
If you’re experiencing back pain ranging from mild to severe, or have chronic pain in other areas of your body, then now is the time to consider scheduling a full-body evaluation with the experienced doctors at Corrective Chiropractic. Our highly-trained doctors will be happy to meet with you to learn more about your current pain concerns and create a comprehensive and all-natural pain management plan to get you feeling like yourself again.