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:
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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:
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:
No television, computer, or phone use at least an hour before bed. This stimulates the brain, making it difficult to get to sleep.
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.
However, cooking could alter the food’s fiber content, so look at recipes. Prebiotics also come in supplements to make them easier to consume.
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
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.
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.
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