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How you can improve your sleep!

Our last post talked about sleep, how much you should get and the consequences of lack of sleep. I suggest you read here before proceeding!

Sleep can be affected for many different reasons, some easy to solve, others not so much. One thing we should all understand, is that sleep is your body temporarily shutting down, going from a state of excitation to relaxation, and to get enough quality sleep, we must ensure our bodies aren’t in a state of excitation before sleeping, and we must prevent events which wake us up in the middle of the night and negatively impact the quality of sleep!

  • Regulate sleep cycle

As much as possible try to sleep around the same time and wake up around the same time. Putting your body on a fairly consistent sleep schedule will do wonders to your sleep. If you ever feel as if you are behind on sleep, you can always take a mid-day nap to catch up on some hours and also give yourself a little boost.

  • Light Exposure

As seen in the last post, if we take away all light and technology, we will sleep earlier (around 9:30pm), mainly because light (whether it’s sunlight or artificial) hitting our eyes excites the body and brain, making us think it’s daytime, conversely when there is no light, our bodies release more melatonin which is a hormone that controls our sleep cycle. With greater melatonin we are more likely to go to sleep.

Simply put, light exposure at night (watching television, a phone/tablet screen right in front of our eyes, etc.) suppresses melatonin which makes it harder to go to sleep. So stop bringing your devices into the bedroom and get rid of that TV mounted on the bedroom wall. Bedroom should only be used for two things, and one of them is sleep

  • Eating Right

Heavy meals at night ensure our body is “excited” and can’t shut down as quickly before bed, so make sure to eat dinner earlier and at most have light snacks before bed

Avoid caffeine late at night, it will obviously keep you up, and also avoid excessive consumption of liquids, it may make you get up in the middle of the night, no one wants that

Avoid excessive alcohol! Sure it will put you to sleep faster, but your body has to break down the alcohol in the middle of the night, and this leads to sleep that is disrupted and not the best quality.

Smoking. Any chance I get I will throw in the whole “stop smoking” shpeal! Cigarettes contain nicotine which excites the body, making it harder to sleep. Also, cravings can also disrupt your sleep. And there are maybe another bazillion reasons to quit smoking!!

  • Regulate your pain

Many patients come in stating that their back pain, or neck pain, makes it harder for them to go to sleep, and it also wakes them up. As you read from our last post this causes a vicious circle, because lack of sleep causes greater pain sensitivity which can lead to less sleep.

If your chiropractor can help with your pain, go see them. Countless patients have benefited greatly from chiropractic care from Ashor or massage therapy from Andrea, come find out if it’s right for you.

  • Anxiety and Stress

Easier said than done, but reduce your anxiety and stress! Find ways to reduce it, naturally preferably. Find out if meditation is for you, find out if you need to talk to someone, find out if you need to make changes in your life.

You know what has helped Lisa, Leslie and Ashor manage their stresses since December, one of Andrea’s phenomenal massages! You Need To Treat Yourself!

If you have any questions or would like to schedule an appointment don’t hesitate to email us at (just click the contact us button at the top) or call us at 905.389.6336 or drop by at 838 Fennell Avenue East!

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