Get Quality Sleep–Here’s How…
Feb 11th, 2010 by admin
Need Better Sleep?
Many health problems are simply due to fatigue. Getting enough rest recharges and renews our bodies for the next day’s challenges.
With all of the stress of normal day life, rest often takes the backseat. But sleep is critical to good health and functioning. As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleep problems-without the use of sleeping pills, which leave many people in a mental haze the next morning. The California Chiropractic Association (CCA) offers the following health and wellness advice:
General Sleeping Tips
· Exercise regularly. Working out in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime.
· Limit your intake of caffeinated beverages such as coffee, colas and tea. Try to avoid them altogether late in the day and near bedtime.
· If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system).
· Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you’ve eaten.
· Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.
· Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you’re ready for bed.
Useful Mattress Tips
· A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support that you need.
· Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum.
· Be aware that changes in your life (weight loss or gain, a new spouse, etc.) can signal the need for a new mattress.
Useful Pillow Tips
After investing in a quality mattress, don’t forget to choose an equally supportive pillow. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. The sections move together and should be supported together.
· Be wary of pillows that are made out of mushy foam materials. Choose firmer foam and materials that press back and support the head.
· There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body. Your doctor of chiropractic can help alleviate stress, tension, and the aches and pains that often accompany them naturally, and offer you advice on exercise and nutrition, so you can enjoy a quality night’s sleep.
Here’s To Better Sleep,
Dr. Phil Kotzan, DC