It seems there are increasing numbers of advertisements on TV related to struggling with sleep issues. This begs the question – why has getting sufficient, high-quality sleep become such a problem? In our chiropractic practice, after patients have been under care for a couple of weeks, we often inquire about their sleep quality. It’s great to see how many patients acknowledge improvement in their duration and comfort of sleep since beginning their chiropractic care.
How Does the Nervous System Affect Sleep?
The nervous system plays an important role in regulating sleep cycles. Nerve cells in the brain stem monitor signals about light/dark, noise, temperature, and other stimuli to control feelings of sleepiness or alertness. An overactive sympathetic nervous system, which controls the “fight or flight” response, can make it harder to fall and stay asleep. Finding ways to activate the opposing parasympathetic “rest and digest” system before bedtime can promote deeper rest.
How Chiropractic Helps
Chiropractic care alleviates nerve interference to normalize communication between the brain and body for balanced function. Precise adjustments reduce vertebral subluxations, while stretched and strengthened muscles stabilize the spine. Restoring the nervous system’s natural state of ease rather than overdrive enables quality sleep. Patients report not just falling asleep quicker and staying asleep longer, but also feeling truly rested upon waking.
Regular chiropractic is proven to enhance sleep duration and refreshment by optimizing nerve supply so the body works as intended.
Medications and Sleep Quality
A variety of commonly used medications may disrupt the body’s ability to reach deep, restorative sleep states. Both over-the-counter and prescription pills like decongestants, beta-blockers, antidepressants, and steroids may alter body chemistry that regulates sleep cycles. The synthetic compounds may inhibit enzyme function which can lead to side effects including insomnia, restless sleep, and frequent waking that prevent recuperation. It is wise for patients to research how possible medications can affect sleep quality and to always consult with their doctor.
Exercise and Sleep
Conversely, exercise has beneficial effects in preparing the body for quality slumber. The physical exertion helps regulate nerve communication, hormone levels, temperature regulation, and other biological functions that compose sleep-wake cycles. Obtaining moderate activity during daytime hours has been shown to increase slow-wave and REM sleep. For best support of nighttime recovery, finish exercising at least 3 hours before bed so endorphin and cortisol changes have time to normalize. Through natural means, the movement patterns boost muscle relaxation and systemic equilibrium conducive to deeper and uninterrupted sleep.
5 More Tips for Restful Nights
Adhering to a steady sleep-wake cycle—even on days when you don’t have work obligations like the weekends—can go a long way towards stabilizing your body’s internal bio clock and promoting better rest at night.
Taking a warm bath about an hour and a half before your desired bedtime helps unlock built- up tension in muscles and dissipates excess heat from your core temperature, priming your body for relaxation as part of your pre-sleep routine.
Creating an optimal environment for slumber in your bedroom, including cool ambient temperature, complete darkness, and minimal noise or disruptions, coupled with a supportive mattress and comfortable pillows creates a soothing oasis designed specifically to lull you into a deep, restorative sleep.
Powering down electronic devices like cell phones, tablets, computers, and televisions at least 60 minutes prior to preparing for bed eliminates exposure to sleep-disrupting blue wavelength light that can interfere with your brain’s production of the hormone melatonin.
Sipping a warm, non-caffeinated herbal tea like chamomile, passionflower, or valerian root in the evening provides comforting aromas and flavors that can help usher in sleepiness as part of your pre-bed relaxation ritual.
Make getting enough quality sleep a priority through these research-backed techniques. With consistency, you’ll soon find yourself drifting off to dreamland effortlessly and waking re-energized.
For more information, visit our website at www.cenkihsc.com or call us at (412) 967-9767.