Learning how to manage and combat insomnia. Being wide awake early in the morning, trying hard to fall back to sleep before the alarm goes off. Individuals that have trouble falling asleep find that it usually happens right before a vacation. Everyone experiences an occasional sleepless night, but insomnia can lead to various health issues if insomnia continues regularly.

The average adult requires over eight hours of sleep for the body to function properly.  But managing hectic lives means individuals go to bed later than sooner and do not follow the body’s natural biological rhythm. Remote and in-person learning, jobs, children, and other obligations require getting up with the birds with only 4-6 hours of sleep.  A disruption to the body’s circadian rhythm that regulates:

• Hormone production
• Body temperature
• Sleep
• This can lead to insomnia.

Mind and Body Performance

The body needs adequate, restful sleep to perform its best. Insomnia that is prolonged can cause brain fog and interfere with performing daily activities. It also increases the risk for:

• Depression
• Headaches
• Learning abilities
• Accidents – auto, sports, work, personal
• This can lead to sleep medication dependency.

Stress, anxiety, and profound caffeine and alcohol consumption can contribute to insomnia. Learning how to effectively manage stress is recommended for getting a proper night’s sleep. Making lifestyle adjustments can make a significant difference in the number of sleep hours. Here are a few strategies to try that could be effective:

Regular exercise/physical activity

• Physical activity before dinner can help put the body in a restful state before going to bed. However, do not exercise close to bedtime as this could make the body restless.
• As often as possible, getting out in the late evening sun will help stimulate melatonin release. This will help reset the body’s circadian rhythm.

Stress-reduction

• Stress-reduction techniques like yoga, meditation, and Tai Chi are recommended to help teach the mind and body to relax.

Caffeine, tobacco, and alcohol

• These keep the body stimulated. Try to reduce/avoid from mid-afternoon until bedtime, and keep consumption of alcohol to a minimum.

Snacks

• Have a small snack of protein with a complex carbohydrate just before bedtime. This could be peanut butter on a whole-grain cracker that can keep blood sugar from dropping, causing the individual to wake up.

Sleep Cycle

• Maintain the same sleep and wake schedule every day.
• Do not alter by more than an hour on the weekends or on vacation.

Electronic devices

No television, computer, or phone use at least an hour before bed. This stimulates the brain, making it difficult to get to sleep.

Darkness

• Keep the bedroom dark, quiet and cool.
• If lying awake for more than 20 minutes, get up and sit in another dimly lit room until sleepiness starts to set in, then go back to bed.

Give these strategies a try and research others. They could help. For more information, contact Injury Medical Chiropractic and Functional Medicine Clinic to see how we can help.

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Body Composition

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Learning How To Incorporate Prebiotics

Incorporating more prebiotics into one’s diet is best done through nutrition. Prebiotic foods supply these nutrients to the colon, where they are broken down, fermented, and utilized. Prebiotic foods consist mainly of fruits, vegetables, grains, and beans.

Prebiotic Food Sources

Vegetable Sources

• Asparagus
• Garlic
• Onion
• Tomato
• Sugar Beets
• Leeks

Fruit Sources

• Bananas
• Apples

Other Sources

• Peas
• Barley
• Soybean
• Rye
• Chicory Root
• Dandelion Greens
• Seaweed/Algae

However, cooking could alter the food’s fiber content, so look at recipes. Prebiotics also come in supplements to make them easier to consume.

References

Goto, Viviane, et al. “Chiropractic intervention in the treatment of postmenopausal climacteric symptoms and insomnia: A review.” Maturitas vol. 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004

Jamison, Jennifer R. “Insomnia: does chiropractic help?.” Journal of manipulative and physiological therapeutics vol. 28,3 (2005): 179-86. doi:10.1016/j.jmpt.2005.02.013

Kingston, Jana, et al. “A review of the literature on chiropractic and insomnia.” Journal of chiropractic medicine vol. 9,3 (2010): 121-6. doi:10.1016/j.jcm.2010.03.003