For some, a great night’s sleep is nothing but a dream. A lack of quality sleep can be the starting point of a slippery slope downhill towards chronic health conditions. These conditions all fall into the effects of stress. Yes, thats right, a lack of sleep is a leading cause of chronic disease. Diseases such as heart disease, high blood pressure, high cholesterol, high blood sugars (e.g. diabetes), digestive disorders, lowered immunity (e.g. constantly getting sick), infertility, poor concentration (e.g. ADHD), poor memory & retention, lowered energy, infertility, and inflammation (e.g. injuries never healing, joint and muscle pain). All of these conditions are commonly treated by pharmaceutical products, which then add another layer to the ‘stress cascade’, which in turn will lead to more of the above chronic disease process.
In order to turn that around, and experience both a better quality sleep and much improved health, there are a few steps that need to be put into place. So, if you tired of tossing and turning all night, feeling groggy in the morning, here are five simple tips that you can implement tonight to help you achieve that elusive, restful sleep you’ve been dreaming of:
- Stick to a Schedule: Set a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
- Create a Relaxing Routine: Wind down before bed with a calming bedtime routine. This could include activities like reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
- Optimise Your Sleep Environment: Make your bedroom a sleep sanctuary by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using white noise or blackout curtains if needed.
- Limit Screen Time: Minimise exposure to screens (phones, tablets, computers) at least an hour before bedtime. This means having what we call an eFast. The blue light emitted by screens can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep. So, what do you do? See Tip #2!
- Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for light snacks, such as a handfull of berries or nuts, and herbal teas that promote relaxation and digestion.
By incorporating these simple habits into your nightly routine, you’ll be well on your way to achieving the deep, rejuvenating sleep your body and mind crave. Of course I would also expect you to be sleeping in the correct position – NOT on your stomach!
Chiropractic care is all encapsulating. As well as adjusting the spine to ensure that the brain and the body communicate effectively and efficiently, the chiropractic adjustment helps people to become more resilient. To help the individual continually adapt to our ever changing environment by powering up the nervous system. This allows you to become more resilient and stronger. Add this to lifestyle strategies and tips, you are in a position to become the best you ever!
