Catch those ZZZ’s
Sleep plays an essential role in your health and well-being throughout your life. Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety. Irritability and moodiness are some of the first signs a person experiences from sleep deprivation. If a person doesn’t get sleep soon after these initial signs, they can begin to experience slowed speech, apathy, slowed or flattened emotional responses, impaired memory and inability to do multiple tasks at a time. As time passes, without sleep, the person begins to fall into what’s called micro-sleeps, which are 10 to 15 second sleeps that cause a lapse in attention. This can be particularly dangerous when driving.
The amount of sleep needed varies between people and ages. The average amount of sleep is 8 hours, with some people needing 10 and some only needing 6. While there are several factors resulting in poor sleeping habits, some are physiological (brain, nervous system, cardiovascular system, immune system) and some is the result of disorder or disease (hypertension, diabetes, alcohol/drug abuse, depression).
So now we know the damage it can cause and we know a little bit about why… Now what?
Sleep deprivation can be debilitating for sufferers but there are steps you can take to make sure you’re getting a healthy amount of sleep.
*Develop a nighttime routine and stick to it. If you set a bedtime for yourself at 10 pm, make sure follow your rules.
*Avoid alcohol before sleeping. Alcohol may help you fall asleep but it doesn’t help you stay asleep.
*Exercise regularly. If your body is tired, you’re more likely to fall asleep fast and stay asleep.
*Don’t eat or drink caffeine at least 4 hours before bedtime.
*Minimize noise (or turn on a fan to create white noise), Darken your curtains for less light, and be sure to have the temperature in your bedroom even (not too hot, not too cold).
If you’ve tried these techniques and still can’t get the rest your body needs, consulting your chiropractor or acupuncturist is a great next step. Your chiropractor can evaluate your condition and create a wellness plan to combat against insomnia and restless sleep.
Have you suffered from insomnia? Chiropractic care and acupuncture can help! Call today to schedule your appointment at 317-257-3919! New to Woods Chiropractic? Visit our coupon page to print off your voucher for a free exam and consultation!