You may have this idea that you’re not getting enough sleep. Chances are, you’re not. There’s a big difference on our performance when we have adequate sleep every night versus when we don’t have enough. So, how much sleep do we actually need? About some 15 years ago there was this theory that if you get about 4 to 5 hours of sleep a night then your body will just adapt and the brain can still be able to perform well. But that was because the studies conducted then were on participants who were only monitored during sleeping time at night. They were able to go home by morning. They could also have taken a nap during daytime or they could have been drinking coffee.
- 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 necessary support that your body requires.
- If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for “routine” sleeping.
- Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It’s also good to rotate the mattress frame every so often to reduce wear and tear.
- If you’re waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress. It all depends on the kind of usage it gets.
- Be aware that changes in your life can signal the need for a new mattress. For example, if you’ve lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it’s time to find a new mattress that will accommodate those changes and help you sleep more soundly.
- If you’re not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it – usually available at mattress and bedding stores
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Insomnia is a symptom which can accompany several sleep, medical and psychiatric disorders, characterized by persistent difficulty falling asleep and/or difficulty staying asleep. Insomnia is typically followed by functional impairment while awake.
Most adults have experienced sleeplessness at one time or another in their lives. An estimated 30%-50% of the general populations are affected by insomnia, and 10% have it as a chronic condition. Sleepless is a quite common problem but when it starts to become chronic, it becomes a big burden. Our body needs 6-8 hours of sleep. The older we become the longer hours of sleep recovery our body needs from every day’s stress. My teacher Dr. Denofrio used to say: “Sleep is your weapon.” If we are sleep deprived, we can’t function well and we easily get irritated and can’t concentrate. Insomnia is most often caused by stress, illness, a change of the sleeping environment and many other factors. There are five types of insomnia: Primary, Co-morbid , Transient, Short-term, and Chronic.
Patients who are suffering from insomnia for over a month are considered to have chronic insomnia. There are 3 divisions for chronic insomnia and they are as primary sleep disorders, secondary insomnia and idiopathic insomnia.
Primary insomnia is usually experienced by people suffering from stress or anxiety and is categorized as transient insomnia. It can also be caused by alcohol and coffee. This type of insomnia will go away on its own as long as the root of the problem is cleared. Secondary insomnia, on the other hand, is caused by a psychiatric or medical problem as well as with extensive use of alcohol and drugs. Idiopathic insomnia has no known cause but sleeplessness still occur. Primary sleep disorders are caused by sleep syndromes and circadian rhythm disorders among others.
Patient who suffers from lack of sleep can find a relief from this condition with chiropractic care. Combination of chiropractic adjustments and deep tissue massage will help to facilitate the neurological impulse flow from your brain – central nervous system (CNS) to the peripheral nervous system (PNS). CNS and PNS control the function of every single organ in our body. Deep tissue massage will help facilitate the blood flow to your musculoskeletal system (MSS), thus help to repair micro damges that your body sustained throughout the day. The process is happening while one is asleep. The balance between CNS -PNS and MSS will allow your body to have a chance to rejuvenate. Pleas take a look at this video I found on Youtube by Shannon Scarlett. This is a perfect example of how much information our CNS is processing every day.
But, it is too general to say that chiropractic care would help in all cases of insomnia. There are different cases of insomnia that requires different approach. A medical professional would offer the advice to the patient as he/she can diagnose the root cause as to why the patient is suffering from insomnia.
Nonetheless, chiropractic care and other treatments are available for the patient to see what works for them. But, these treatments would work optimally if the patient also makes lifestyle changes and avoid as much stress as possible. Below are 14 tips on how to cope with Insomnia:
1. Take warm bath before going to bed
2. Get a Massage
3. Listen t a Sothing, Soft Music
4. Drink Herb Tea – Camomile, catnip, anise or funnel
5. Eat a Bedtime snack
6. Avid Coffeine, Alcohol and Tobacco
7. Sleep in Well-Ventilated Room
8. Get Some Cardiovascular Exercises During the Day
9. Keep Regular DedTime Hours
10. Don’t Sleep In
11. Get Up Early In the Morning
12. Avoid Illuminated Bedromm Clocks
13. Keep room Dark
14. Avoid Exercises 3-4 Hours Before BedTime
Question: What Other Techniques Did You Use in Order to Help Yourself to fall Asleep?