4 Tips to Help You Sleep Like A Baby Tonight
One of the most common complaints I hear at my office is that patients who are in pain or suffering from chronic conditions have a lot of trouble sleeping. Coincidentally, because the nervous system regulates our sleep, this is often one of the first things that improves under chiropractic care.
However, there are a few things you can do at home to improve your quality of sleep.
1. Unplug before going to bed.
Before going to sleep, take a break from your computer, tablet, and smart phone. These devices emit light with higher concentrations of blue light. Blue light affects levels of melatonin, our body’s natural sleep hormone.
2. Take some time to stretch your fatigued muscles.
If any of my patients are reading this, they already know I’m a big believer in stretching to keep the body functioning properly. Our body was meant to move, and when our range of motion decreases, the likelihood of injury will often increase. Aside from improving posture and circulation, stretching will release endorphins which are our body’s natural “feel-good” hormones. Start by focusing on areas that hold the most tension. If you walk, stand, or sit for long periods, try starting with the legs and lower back. If you use your arms and shoulders regularly throughout the day, try stretching your neck, mid back, and shoulders. Remember, always consult your doctor before starting a stretching or strengthening regimen.
3. Take some deep breaths.
Before bed, take a minute to focus on your breathing. Try this exercise:
- Exhale slowly and completely through the mouth
- Close your mouth and inhale slowly and fully through your nose.
- Hold that breath for couple seconds.
- Exhale again, slowly and completely through the mouth.
Now repeat this 3 more times before you go to sleep. This will expel carbon dioxide from the body and allow oxygen to fill your lungs and circulate throughout the body. It will produce a very relaxing effect in the body.
4. Use your pillows to your advantage.
Your pillow is extremely important for not only the health of your neck, but also your quality of sleep. If you sleep on your side, take the pressure off your hips by placing a pillow in between your knees and keeping them slightly bent. This keeps your legs from pulling your hips out of alignment. If you sleep on your back, place a pillow under your knees to maintain a proper spinal position.
The pillow you use under your head should be the same thickness as the distance from your ear to your shoulder. The object is to rest with as little distortion in the spine as possible while maintaining the proper curvature to the neck. I’ve been recommending Core Products orthopedic pillows for years. They have the most features and won’t break the bank. Really though, any quality orthopedic pillow will work as long as it meets these criteria.
Follow these simple tips, and you’ll be on your way to a great night’s sleep!
At Carver Chiropractic, we care about your overall health. If you have questions about your nervous system, if you’re in pain, or if you’re curious how you can benefit from our care, call our friendly staff at 662-350-3308. We look forward to serving you and your family!