By Ken Freedman D.C.
A re you getting the sleep you need? When a person’s ability to sleep is restricted, they are at increased risk of having significant adverse changes to their mood, physical and mental performance, and general wellbeing. The more chronic sleep restriction becomes, the more severe the consequences. Many common conditions, such as pain, anxiety, obesity, sleep apnea, diabetes, or thyroid dysfunction can change a person’s sleep requirement and impact daytime alertness. Traditional approaches vary. Some may involve treatment using medication, therapy, surgery, or in severe cases, a CPAP (Continuous Positive Airway Pressure) machine.
For those who would like some additional options, here are seven steps to get you snoozing:
Lose excessive body fat. When you are sleeping, excessive body fat around your throat can restrict your airway. Excessive belly, chest and back fat can restrict your breathing. If you would like to lose about 20-35 pounds in about six weeks with no exercise, drugs, prepackaged foods, shakes or bars, and still be able to dine out, we can help you with the doctor-supervised ChiroThin Weight Loss Program. In addition to looking and feeling great, many ChiroThin clients report sleeping better — with no more snoring.This allows for their significant others to also get a better night’s rest.
Eat right. Avoid inflammatory foods or stimulants that may trigger a sensitivity reaction, such as dairy, sugar, wheat and caffeine. Have a cup of hot chamomile tea; eat turkey for dinner. Do you know which foods may be stressors to your system? Certified holistic nutritional therapist Anabela Bacchione can scan your body using computerized technology to identify them.The scan is comfortable, takes about 35 minutes, and involves no needles.
Ease your anxiety. Slow, deep abdominal breathing may help reduce anxiety and help you decompress for bed. With your tongue resting on the roof of your mouth just behind your upper teeth, exhale completely. Close your mouth, and inhale through your nose for four counts. Hold your breath for seven counts.Then exhale while mentally counting to eight. Repeat this cycle three more times.A warm bath before bedtime can be very relaxing. If your anxiety persists and you want a drugless approach, you may benefit from Reiki. Reiki has been helping people ease anxiety and depression for thousands of years. Heidi Scanlon is a certified Reiki master/instructor. She has more than 13 years of experience caring for people with a variety of issues, including anxiety. Scanlon is currently the only practitioner in New Jersey who has incorporated specialized technology into her practice. This allows for better analysis and care of your body’s needs. She also complements her Reiki care with essential oils to assist in melting your stress away.
Relieve your achy neck and back. Back pain is the No. 1 cause of lost time from work. It can also cause you to lose quality sleep. Stretch your back and neck to relax muscles and joints. If stretching doesn’t help ease your back or neck discomfort, call and schedule a chiropractic checkup. It can reveal if your pain is due to spinal misalignments that are causing nerve irritation. According to Consumers Reports, chiropractic care is the most clinically and cost effective method of reducing back pain, and is also the highest in patient satisfaction. In my office I offer a variety of chiropractic techniques, including those that involve absolutely no twisting, popping or cracking of the spinal joints.
Pick the perfect pillow. Look for a pillow that molds around your head and neck while providing the support needed to keep your neck aligned with your spine — the optimal position for comfortable sleep. I offer a therapeutic water pillow for my patients; they love it.
Select the right bed. Many of my patients ask me which mattress is best. I recommend a level of firmness that allows you to sleep on your side and permits your shoulder and hip to depress into the mattress to the point where your spine is level (parallel to the floor). A mattress that is too hard or soft will cause your spine to sag, or create pressure points. Just like Goldilocks, try out mattresses and pick the one that is “just right” for you.
Make your bedroom environment conducive for sleep. Walls painted in soft pastels are more soothing than bold, vibrant colors. Dim your bedroom lights about an hour before bedtime, to help trigger your natural sleep rhythm. Move your alarm clock out of your line of sight, and turn off your computer and TV, so the glare or the time won’t be distractions. Use window coverings that effectively block out moonlight. Mute your phone. Set the room temperature to a comfortable level.
Following any of the seven steps will improve your ability to sleep better, recharge and rejuvenate. Just imagine the impact incorporating all of them into your lifestyle would have.You would enjoy more meaningful relationships from having a better mood, improved physical and mental performance at work and at play, and a stronger resistance to disease and disability — rest assured.
