I had a patient reluctantly come in to my office for care. She was a healthy, 60 year old woman that had never been to a chiropractor before. Her good friend swears by chiropractic and the encouragement finally propelled her to take action. She had not been able to stay asleep for longer than 5 hours at a time for over 5 years; often waking up at 3am to stare at the ceiling until 6:30-7am, when she would finally fall back to sleep for an hour or two. This sleep problem started when she was dealing with hot flashes and it stayed around long after the hot flashes and other menopausal symptoms disappeared.

After the first care, she returned to the office saying she had the night sleep in the past year. By the fourth care, she was consistently sleeping 6-7 hours a night! She is a snowbird and went away for a while. She will be returning shortly, unhappy with her sleep pattern and has already scheduled her chiropractic appointment; ready to see improvements again after her 3 month trip.

 

These findings are not surprising. Studies show that one third of chiropractic patients will experience support sleep after a single adjustment.

While some people think sleep is for the weak; it’s vital to our health and well-being. Water, food and sleep are the three essential requirements.

Why is sleep important?

The most obvious benefit of sleep is waking up refreshed and alert, ready to start your day. Sleep is important for a healthy immune system and regulates ghrelin and leptin hormone levels. Ghrelin and leptin work together to control hunger and feeling full after a meal. So, not only does adequate sleep make our immune system stronger, it also helps regulate our appetite

In sleep stage 3 and 4 (Deep sleep and REM sleep), our bodies prepare for the next day and are ready for the next day.

  • Blood pressure drops
  • Energy is supported
  • Our organs recharge
  • Tissue growth and repair occurs
  • Hormones (like growth hormones to help growth and development are released)
  • Blood supply to our muscles may help with
  • Our bodies may help with exercise

REM sleep provides energy to our body and brains and supports our daytime performance. REM cycles occur every 90 minutes and get progressively longer as the night goes on. This is where we dream, even if we don’t remember them.

Repercussions of Too Little Sleep

Remember how you feel after daylights saving time? Groogy, disoriented and irritable, right?

Sleep deprivation goes beyond feeling sleepy during the day. This is a short list of some of the consequences of not getting enough sleep.

  1. Weight gain. USA Today released a report saying that when people are sleep-deprived they typically consume 300 more calories a day than when well-rested. The body will crave more sugars and carbs to try to support energy levels.
  2. Automobile accidents. According to the U.S. Department of Transportation 1,550 deaths and 40,000 injuries occur each year due to drowsiness.
  3. Memory problems.
  4. Trouble making simple decisions.
  5. Disruption of the circadian rhythm at the cellular level.
  6. High blood sugar levels (risk of diabetes).
  7. Accelerated aging.
  8. High blood pressure and hypertension.
  9. The Journal of the American Medical Association reported that lack of sleep can further exacerbate many chronic and serious diseases such as Parkinson, Alzheimer, multiple sclerosis (MS), kidney disease, gastrointestinal disorders, and even behavioral problems in children.
  10. Clumsiness and poor motor control.
  11. Weakened immune system.
  12. Slower recovery from diseases or injuries.
  13. Hypersensitivity and irritability.

Tips for Getting a Better Sleep

  • Get Chiropractic Adjustments. One third of chiropractic patients report better sleeping patterns after their adjustment.[i]
  • Exercise. Daily exercise will not only give you more energy during the day and help with maintaining a proper weight — it may support you sleep better as well. But avoid exercising right before going to bed, it may interfere with getting to sleep.
  • Avoid caffeine, particularly in the afternoon and evenings.
  • Develop a healthy sleep routine. A set routine works. Keep to this schedule throughout the week and on weekends as well.
  • Avoid watching TV or using your computer, tablet, video games, or smart phone for at least an hour prior to going to bed. Use this time to wind down, relax, meditate, sip a herbal tea, read, lay out your clothes of the next day or wash your face and brush your teeth.

    MENTAL HEALTH TIP: Leave your phone charging outside of your bedroom. Buy an alarm clock and stop using your phone as double duty. (This avoids the temptation to check your phone in the middle of the night, disrupting both your own and your sleeping partner’s sleep.)

  • Make sure your mattress and pillow are supportive, but not too firm. In particular, make sure your pillow is not pushing your chin into your chest or bending your neck to an angle different from its natural curve. Not only could you wake up with a sore neck, but this could lead to snoring and other disruptions of your sleep. Talk to your chiropractor about positioning your pillow properly to support your neck. There are even specially designed pillows to help properly support your neck while you sleep.
  • Visit www.chiropractic.ca/resources/a-good-nights-sleep for more healthy sleep suggestions.
  • Create a proper environment for sleeping.

[i] Jamison, JR. Insomnia: Does chiropractic help? J Manipulative Physiol Ther. 2005 Mar-Apr; 28(3)

Bedroom Images from: www.Houzz.com

Creating a Proper Sleep Environment

Our bedrooms are for sleeping first and foremost!! If you have TVs, computers, and other electronic entertainment devices in your bedrooms, please REMOVE them! Get the temptation out of your bedroom. Electronic devices give off a lot of light in the blue spectrum that can suppress melatonin production and interfere with your sleep.

Ideally you want to sleep in as dark an environment as possible. Your pineal gland produces melatonin and serotonin, and sudden light exposure during sleeping can disrupt this and throw off your internal clock. Invest in blackout shades or drapes, close your bedroom door, and get rid of night-lights. If you have to use some sort of light in your bedroom and bathroom, consider installing “low blue” light bulbs which emit an amber light that doesn’t suppress melatonin production.

SLEEPING TIP: Remove the TV from the bedroom, particularly from the bedroom of your children. Watching TV can disrupt their sleep. No TV, no temptation.

Problems Getting to Sleep

Many people have other issues that stop them from getting to sleep. They could be dealing with insomnia, restless sleep or disturbed sleep. These can be driven by physical, mental, and chemical causes.

Physically. You may be dealing with pain or your sleep environment may be affecting your ability to sleep. Some people make be having trouble getting a good sleep due to snoring, sleep apnea, or continually waking up to go to the bathroom.

Mentally. Often individuals cannot get their mind to relax enough to get a deep sleep. This could be due to stress, depression, over-stimulation, watching TV, using the computer, or maybe due to a change in your sleep schedule from something like a new work shift.

Chemically. Medications, caffeine, and foods you eat can disturb your sleep. Others may be suffering from hormonal imbalances or diseases.

Chiropractic Care Can Help You Sleep Better

Sleep issues are rarely singular events, they can usually be traced back to various physical, mental, or chemical stresses. Many of these issues can be addressed through the various services at Naturopathic Living. Dr Katie can help deal with your joint restrictions and pain that can contribute to your sleep problems. Chiropractic adjustments may help support the proper nerve supply to your muscles which may ease muscle tension and spasms.

Sleep is a very important and often overlooked aspect of our health. Lack of sleep and sleep deprivation have a direct effect on our abilities to perform everyday tasks, and can impair our health.

Dr Katie is dedicated to improving your overall health, and getting proper sleep is a major component in living a healthy life. Often simple changes in your sleep routines, diet, and exercise can address sleep issues. Chronic sleep deprivation is something you need to address as soon as possible.

If you have sleep issues, call us at 905-604-2491 to arrange an appointment with Dr Katie. We will consult with you on your sleep issues and help find a solution that works for you. Your solution may be something as simple as lifestyle tweaks, or it may require more. Either way, Dr Katie is concerned about your health and well-being. If any of your friends and family can benefit from this article, please recommend this article to them.