jesper-aggergaard-495757-unsplash
,

Simple Tips To Improve Your Sleep Cycle – And It’s Not About Counting Sheep

jesper-aggergaard-495757-unsplash

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.

Chiropractic20Care20Can20Help20Ear20Infections.jpg
, ,

Latest Research Suggests Chiropractic Care Can Help Ear Infections

Chiropractic20Care20Can20Help20Ear20Infections.jpg

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.

marcelo-leal-664865-unsplash
, ,

Chiropractic Treatments: Are they a natural way to help lower blood pressure?

marcelo-leal-664865-unsplash
rawpixel-577480-unsplash
, , ,

Chiropractic Care Helps Reduce Healthcare Costs

rawpixel-577480-unsplash
clarisa-guerra-660773-unsplash.jpg
, , ,

Can Your Poor Posture Affect Your Blood Sugar?

clarisa-guerra-660773-unsplash.jpg
allen-taylor-486829-unsplash.jpg
, , ,

Can Chiropractic Treatments Help with Bedwetting?

allen-taylor-486829-unsplash.jpg
marc-rafanell-lopez-639796-unsplash.jpg
, , ,

How Being Outdoors Can Save Your Health

marc-rafanell-lopez-639796-unsplash.jpg
nik-shuliahin-251237-unsplash.jpg
, , , ,

All-Natural Chiropractic Care Could Help Curb Opioid Addiction

nik-shuliahin-251237-unsplash.jpg
scott-webb-22537-unsplash
, ,

Study Confirms: Vibrating Platforms Reduce Lower Back Pain

scott-webb-22537-unsplash

With over 80% of the population suffering with lower back pain, finding all-natural solutions to treat the pain is key. And, research now shows that Whole Body Vibration (WBV) therapy could be a viable and non-invasive option to treat and dramatically reduce lower back pain.

This innovative therapy involves the use of vibration plates, a type of machine that generates the involuntary neuromuscular stretch reflex. The plates can be set to vibrate on different amplitudes and frequencies to stimulate deeper stretches, as needed to alleviate lower back pain. With WBV therapy, you can either lay down, sit upright, or stand on a platform that vibrates rapidly in one or more than one direction.

The movement of the platform initiates a muscular reflex response, causing even small to more moderate muscle contractions. The oscillations of the vibrating plate provide a form of passive exercise, where your body is simply reacting to the vibrations, as opposed to you performing strenuous activity.

By increasing the frequency of the plates, the muscles in the back are stimulated to contraction. This accelerated contractions increase the flow of blood in the arteries to the muscle cells and increases the muscles strength. In addition, by having the blood flow moving through the muscles, the body is able to naturally begin healing itself and repairing the muscle damage that may be in the painful regions of the back.

WBV therapy has also been linked to helping improve stress on the body caused by menopause as well as supporting weight loss goals.

When it comes to using WBV therapy, it is essential that you have it conducted by a licensed and highly-trained chiropractor. At Corrective Chiropractic, all of our offices have a state-of-the-art vibration machine and our knowledgeable doctors specialize in offering this new treatment for our patients. During your initial visit, we can discuss the specifics of our proven WBV therapy and share with you how this innovative treatment can be added to your comprehensive spinal treatment plan.

Are you suffering with lower back pain?

You don’t have to live with debilitating pain. Contact us today to schedule your complimentary Whole Body Vibration Therapy consultation at 404-355-5499 or visit us online here.

,

Top 5 Reasons Why Your Chiropractor Should Put You on a Corrective Program

In health care, having a plan is the best way to ensure that you are able to achieve optimal results. Similar to how a personal trainer may put their clients on a nutrition or exercise regime to follow to help them achieve their fitness goals, your chiropractor should do the same. According to the experienced chiropractors at Corrective Chiropractic, these are the five reasons why your chiropractor should put you on a spinal treatment plan.

 

  1. Assess your spinal health. When your chiropractor creates your corrective plan, they will do a thorough assessment. This is designed to get an accurate understanding of where your trouble spots are, the level of misalignment you currently have, and the severity of your back issues. This is your baseline reading and gives your chiropractor a clear picture of what the future sessions will have to address to help you achieve the best results possible.
  2. Monitor your progress. Without a plan in place, it will be difficult for your chiropractor to track what they have addressed and what outstanding issues are still present. A corrective plan enables you to more completely track how you feel and what areas may continue causing you pain and discomfort. As the sessions progress, your chiropractor will be able to determine if you are achieving better health results or if a plan modification is needed.
  3. Pinpoint any recurring issues. If you visit your chiropractor sporadically, once every 6 months, it will be hard for them to have a thorough assessment of your back health. In these cases, you are continually updating them on how you feel and your initial pain areas. By having a spinal treatment plan, you are able to ensure that all of your pain areas are addressed and that your chiropractor has a near real-time glimpse into your back health, without the lengthy debriefing that occurs during infrequent visits.
  4. Help you make lifestyle adjusts. Most lower back and neck pain can be traced back to how we sit or the activities we engage in. Working with your chiropractor, you will be able to get insights into how you can improve your back health through easy-to-implement every day practices such as avoiding slouching when looking at a mobile device. The key to a sound corrective plan is to find your most troublesome areas and learn how to lessen the stressors that may be exacerbating your discomfort in these areas.
  5. Keep your back healthy in all conditions. In many cases, with regular visits, you and your chiropractor will be able to spot patterns of pain. For example, after a week of strenuous workouts, your chiropractor may notice that your lower back needs more attention. Whereas, after prolonged time sitting in front of your computer, your cervical spine may need adjusting. Either way, knowing these common stressors in your life can be factored into your corrective plan, allowing you to get the sustained relief you need.

When you partner with Corrective Chiropractic, we work with you to create a detailed spinal treatment plan that leverages our proven non-invasive and all-natural treatments. To schedule a complimentary phone consultation with one of our most trusted chiropractors, at a location convenient to you, click here.