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Slelep is important

Sleep Deprivation: Dangers and Tips to Avoid It

As we get busy, sleep is often the first thing to go on our to-do list. But it shouldn’t be. Sleep is very important to our mental health, physical health, safety, and quality of life. Sleep helps our brain develop new pathways for learning. It improves our problem-solving skills. It also helps us get along well with others. Shut eye gives our bodies time to repair and build systems so they don’t break down and are less likely to develop major issues such as heart disease, stroke, high blood pressure, kidney disease, or diabetes.

Sleep deprivation can cause a host of difficulties. It can cause us to have trouble making decisions or coping with any changes that life brings us. It affects our emotions and has been linked to depression and even suicide. Recent studies have shown that many diseases are caused by sleep deprivation.

How to Avoid Sleep Deprivation

If you find yourself short on sleep, these are some tips to help you get the sleep you need.

  • Be sure you make sleep a priority. Don’t put it at the bottom of your list of priorities. Most adults need 7-8 hours of sleep per night.
  • Keep the same sleep and wake time every day. If you like to sleep in on your days off, limit it to more than 1 hour difference. This will avoid disrupting your body’s sleep/wake rhythm.
  • Have a routine you go through before bed to signal your body that it is time to sleep. (This is especially helpful for children.) Quiet activities such as taking a hot bath are best.
  • Avoid exercising just before bed.
  • Stay away from TV and computer use just before bed. The artificial light signals your body that it is time to be awake.
  • Avoid large meals within a few hours of bedtime. (A small snack shouldn’t hurt.)
  • Avoid alcohol.
  • Stay away from nicotine or caffeine (chocolate, sodas, coffee, tea) later in the day. These are stimulants which can stay in your system for up to eight hours.
  • Be physically active during the day.
  • Use relaxation techniques to help.
  • Avoid loud music. Keep it calm and soft.

If you continue to have issues with sleep, it could be due to a spinal misalignment. We would be happy to do an evaluation to see if that could be a cause. Please give us a call at 864-963-9304.

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

Photo courtesy of Guillermo Latorre on Unsplash.

dog-sleeping

Restorative Sleep: Getting Your Forty Winks

When we think of a healthy lifestyle, we immediately think of diet and exercise. But there is a third component to health that is often overlooked: restorative sleep. With our busy lifestyles, it is easy to stay up too late and get up too early, burning the candle from both ends. However, if we are to gain the maximum benefit from the foods we eat and the exercise we get, we must allow our bodies to get restorative rest.

Everyone is different, however most people find that they need a minimum of 7 hours sleep per night to function at their best. Less sleep than this on a regular basis may affect the functioning of our bodies. The purpose of restorative sleep is to repair tissues and cells that have been damaged and allows us to recover from the stressors of the day. Without this time for repair, our bodies begin to hold more muscle and joint stiffness. We will notice aches and pains that weren’t there before. We may become more irritable. Our cognitive function decreases. We become more easily confused or forgetful. It becomes more difficult for us to make decisions. And small problems begin to appear huge and insurmountable.

How Do We Get the Restorative Sleep We Need?

There is no magic time to get to bed or wake up. You need to find the hours that work best for you. Some of us are night owls, and some are morning people. After that, self disciple has to come into play. Here is how several highly-successful people get their sleep:

  • Bill Gates—midnight to 7:00 a.m.
  • Jeff Bezos—10:00 p.m. to 5:00 a.m.
  • Tim Cook (CEO of Apple)—9:30 p.m. to 4:30 a.m.
  • Jack Dorsey (co-founder of Twitter)—10:30 p.m. to 5:30 a.m.
  • Benjamin Franklin—10:00 p.m. to 5:00 a.m. (Remember “Early to bed, early to rise…”)

The important thing is to find what works for you, and be consistent in getting yourself to sleep early enough to be able to get the hours your body needs.

How Sleep Can Be Improved with Chiropractic Care

While we are asleep, a lot of activities take place in our bodies that are not under our conscious control. The function of our heart, breathing, and our digestive system happen without our managing them in the least. If we are not controlling them, what is? It is our nervous system. Whether we are awake or asleep, our nervous system is always “online.” But it needs regular maintenance, just as the rest of our bodies. The best way to keep the nervous system running optimally is to get regular chiropractic adjustments. Chiropractic care will help to remove any sources of nerve interference which reduce communication between the brain and body systems. The benefit is more efficient functioning and better overall health, as well as better, more restorative sleep.

Reference:

https://www.forbes.com/sites/alicegwalton/2015/11/13/the-sleep-habits-of-highly-successful-people-infographic/#65050ea26d7f

See also:

http://maronewellness.com/6-tips-to-help-you-sleep-without-pain-tip-1/

http://maronewellness.com/keep-your-spine-straight/

http://maronewellness.com/keep-your-body-long-and-symmetrical-as-you-sleep/

http://maronewellness.com/pay-attention-to-how-you-get-in-and-out-of-bed/

http://maronewellness.com/prepare-yourself-before-going-to-bed/

http://maronewellness.com/check-your-mattress-to-be-sure-it-is-supporting-you-properly/