You may think that missing a night’s sleep can be solved with an extra cup of coffee – it can’t. Poor sleep has been linked to high blood pressure, atherosclerosis (hardening of the arteries), heart failure, heart attack, stroke, diabetes, and obesity. Ouch. Time to get a little shut eye. Here’s how.
Health Problems Galore
What can possibly go wrong if you don’t get enough sleep? Plenty. For starters, you can develop serious health problems that start with elevated cortisol levels. Cortisol is the body’s primary stress hormone. And, chronically elevated cortisol levels are correlated with numerous health issues, including chronic fatigue, weight gain, heart problems, and even diabetes. In fact, if you deprive yourself of enough sleep, you could die.
Fix Your Diet
Step one is to fix your diet. Be honest. How healthy are you? In a world full of contradictory scientific studies, it can be hard to truly eat right and exercise. But, if you’re doing advanced diagnostics, like those through WellnessFX, you can get a good idea of where you – personally – are at.
An ALCAT or LEAP MRT can further increase your knowledge about which foods are healthy for you, and which ones are causing delayed hypersensitivities and chronic inflammation. Finally, a SpectraCell micronutrient test can assess your micronutrient status.
From there, you can make meaningful changes to your diet, correct nutritional deficiencies, and live a healthier life. What will this do for you? It’ll help you get better sleep, which will (in turn) help you feel better during the day.
Turn Off Electronics At Night
One of the most insidious devices to have by your bedside at night is an iPhone or Android device. Yet, people use these things right up until it’s bedtime. The blue light emitted by all electronics, however, is keeping you up by depressing beneficial levels of a hormone called “melatonin.” Solution? Turn off the electronics or at the very least get yourself a pair of blue-blocker glasses that block blue light completely and use them every night.
Get Help With Chronic Pain, Sleep Better
If you’re in chronic pain, it’s much harder to get a good night’s sleep. Thousands of people suffer with back pain every day, and many people don’t realize that many of these problems can be solved with a quick trip to the chiropractor.
For example, Good Life Chiropractic is an excellent Chiropractor in Campbell CA that offers both traditional chiropractic care as well as massage therapy. All that cracking, popping, and massaging will help calm you down and make it so much easier for you to fall asleep at night.
If you’ve never been to a chiropractor before, here’s what to expect: most chiropractors are decent folks who are focused on conservative care. They want to assess your current health state and then use the least amount of treatment that’s necessary to solve the problems you’re experiencing. In some cases, this means performing an adjustment on your neck, back, or some other joint. In other cases, however, it involves simple muscle stimulation or an advanced form of deep tissue massage called “active release technique.”
Still other chiropractors partner with licensed massage therapists to help clients through pain and discomfort.
Get To Bed Earlier
It’s almost impossible for most people to get up earlier, and this doesn’t really solve the problem of getting more sleep. So, the natural solution is to get to bed earlier. Set an alarm for bed just like you set an alarm to wake up in the morning. Make it incredibly annoying so that you’ll pay attention to it, too.
Create a Spa-Like Environment In Your Bedroom
It’s time to turn down the lights, play some soothing music, light a candle or two, and talk to your significant other. This is wind-down time, and it’s essential to “slip” into sleep. You don’t want to be engaged in any intense activities (including watching movies or playing games) right before bed. Why not? Because activating your brain makes it harder to relax and settle down, and this is exactly what you need to be doing when you want to get a good night’s sleep.
It might also help to start a bedtime diary. Write down all of the things you accomplished today, all of the things you’re proud of, and all of the things you want to accomplish tomorrow. Not only does this help your brain by “dumping” cognitive contents, it helps you feel better at the end of the day – exactly when you need it.
Get in the habit of doing these things, and you should notice your sleep improve, as well as your mood and performance when you’re awake.
Dr. Manfred Alkhas M.Div., D.C. (Chiropractor Campbell CA) is the primary treatment doctor at Good Life Chiropractic, which he founded in 1992. Dr. Alkhas graduated from Palmer-West Chiropractic College in 1990, and he completed his undergraduate studies at San Jose State University. He earned his Masters of Divinity (with honors) in 2006. Dr. Alkhas is an active member of the California Chiropractic Association, as well as the National Health Bureau. He has guided other Chiropractors in starting their own practices.
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