Sleep Hygiene

Learning How To Combat Insomnia With A Few Strategies

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.Β Individuals that have trouble falling asleep find that it usually happens right before a vacation.Β 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.Β  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.Β  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

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 ClinicΒ to see how we can help.


Body Composition


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

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. β€œChiropractic intervention in the treatment of postmenopausal climacteric symptoms and insomnia: A review.” MaturitasΒ vol. 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004

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

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

Post Disclaimer

Professional Scope of Practice *

The information herein on "Learning How To Combat Insomnia With A Few Strategies" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Enhancing Well-being: Matching Meditation to Your Personality

Do different meditation techniques work according to an individual's personality type? Meditation Techniques According To… Read More

November 22, 2024

Overview: How Sleep Disturbances Affect Muscle Function

Can individuals receive a full night's rest by recognizing sleep disturbances to only get proper… Read More

November 22, 2024

The Importance of a Good Mattress for Arthritis Management

Getting a good night’s sleep can be difficult for individuals suffering from arthritis. Can finding… Read More

November 21, 2024

Discover the Benefits of Exercising to Reduce Scoliosis

Can individuals dealing with scoliosis incorporate various exercises and stretches to improve their posture and… Read More

November 21, 2024

Dealing with Primary Insomnia: Strategies for Better Sleep

Could learning to apply healthy sleep hygiene habits help improve sleep and overall health for… Read More

November 20, 2024

The Ultimate Guide to Natural Probiotic Foods for a Healthy Gut

Can incorporating natural probiotic foods help improve many people's gut health and restore functionality to… Read More

November 20, 2024