According to the CDC, 35% of adults in America aren’t getting enough sleep.
Sleeping less than seven hours a night is associated with serious health consequences: obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental stress.
Common causes of sleep disorders:
Stress, Anxiety, and Depression: These can be two of the most common causes of chronic sleeplessness. Stress, anger, worry, anxiety, and negative thoughts can have a dramatic effect on sleep quality.
- No one can avoid all stress, but you can counteract its detrimental effects by learning how to produce the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response puts the brakes on stress and brings your body and mind back into a state of equilibrium. Check out these meditation apps: Headspace, The Mindfulness App, Calm (they are currently running a FREE promotion for teachers!)
Stimulants: Excessive use of caffeine, such as energy drinks and coffee, can be one of the most common causes of intermittent and transient sleeplessness. This is sleeplessness that occurs periodically or only for a few nights at a time.
- Are you drinking more than 1 cup of coffee a day? If so, you may be addicted to caffeine which could be contributing to your restlessness. Try switching to green or black tea for your caffeine, and be sure to not drink any past 2pm. You can also try herbal tea 90 minutes before going to bed – look for chamomile, lavender or valerian root.
- Another common stimulant is technology – stay away from screens 60-90 minutes before you get to bed; your descent into deep sleep will be quicker and more effortless.
Medications: Some medications can interfere with sleep, such as antidepressants, ADHD medication, corticosteroids, thyroid hormone, high blood pressure medication, some contraceptives, pain relievers that contain caffeine, diuretics, and diet pills.
- With Nutrition Response Testing, Chiropractic & Neurocranial adjustments Dr. Lisa has successfully helped people reduce or completely wean off of medications that could be keeping you up at night.
Allergies and Respiratory Problems: Colds, sinus infections, and upper respiratory problems can make it hard to breathe at night which can cause sleeping difficulties.
- Reoccurring colds and infections are a sign of deeper underlying dysfunction in the body. With Nutrition Response Testing and Advanced Allergy Therapeutics, Dr. Lisa can get to the root of your sensitivities which can help with sleep disorders.
Nocturia: Frequent urination and constantly getting up in the middle of the night to use the restroom can cause sleep disturbances.
- Don’t drink any fluids 90 minutes before going to bed to avoid getting up in the middle of the night. Avoid alcohol, caffeine, chocolate or sodas.
Chronic Pain: A variety of conditions that cause chronic pain can also disrupt sleep, such as: arthritis, chronic fatigue syndrome, fibromyalgia, inflammatory bowel disease, headaches, lower back pain.
- If you experience chronic pain, Chiropractic & Neurocranial adjustments can help restore balance to the musculoskeletal system. If Chiropractic adjustments do not completely resolve the chronic pain, there may be underlying dysfunction in the body which can be handled with Nutrition Response Testing.
Foods for Restful Sleep
- Skip the white bread, refined pasta, and sugary, baked goods, which may reduce serotonin levels and impair sleep. Instead, choose stick-to-your-ribs whole grains or proteins for your bedtime snack: Turkey, tuna, popcorn, oatmeal, or whole-wheat crackers with nut butter or good quality cheese are all good choices.
A Handful of Nuts
- Nuts are a good source of heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone, helping you sleep more soundly.
Kiwi, Figs & EZ MG
- Two kiwifruits 1 hour before bed has shown to improve total sleep time and efficiency.
- Figs have been known to help an individual sleep due to their high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Figs also help regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.
- Magnesium activates the parasympathetic nervous system which is responsible for getting you calm and relaxed. It also regulates melatonin, which guides sleep-wake cycles in your body. Try our EZ MG by Standard Process to help you achieve restful sleep.
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