Sleep is one of the most important foundational things you can do for your health.
According to an article by Cleveland Clinic, being awake for 16 hours or more at a time can cause enough of a decrease in performance that it would be similar as to if your blood alcohol levels were .05%. Adults and children alike need to have restful sleep in order to strengthen the immune system, increase the ability to process stress, increase the ability to adapt to stressors throughout the day, and much more. I’ve even seen studies that show how good sleep quality can decrease the prevalence of heart disease!
Sleep hygiene plays a large role in how well we sleep at night. The temperature, darkness, and noise levels in your bedroom can all make a big difference. Try to avoid bright lights shining in your eyes and stick to cooler temperatures.
Here are a few other tips:
- 1. Avoid electronics at least an hour before bed and use blue-light blocking glasses when possible.
- 2. Movement throughout the day helps your body prepare for sleep when it’s time for bed.
- 3. Try to stick to a similar sleeping and waking schedule. Your body will appreciate the consistency and will be better able to establish a routine that is easier to maintain. You will feel more rested and get better quality sleep over time.
- 4. Use mouth tape. Mouth tape helps you breathe through your nose rather than your mouth at night, enabling deeper breaths and therefore deeper sleep.
In our office, we do CranioSacral Therapy which helps bring the nervous system back to a parasympathetic state, which is ideal for sleeping. This therapy helps regulate cerebrospinal fluid which is key in removing waste and protecting the brain. In a similar way, chiropractic adjustments help the body calm down to a healing state.
I often see kids of all ages who have difficulty sleeping. Although not foolproof, it is amazing to see how bringing the body back to a state of ease can make it so much easier for them to sleep at night! Restoring proper motion, improving muscular function, and increasing nervous system communication through chiropractic adjustments are all helpful to a good night’s sleep.
-Dr. Sophie Mills, D.C.