Learn 5 Ways to Get Great Sleep Tonight
There are many reasons why someone may not be sleeping. Physical, emotional and mental problems may be disturbing the sleep cycle.
Here are 5 ways for you to beat the no sleep cycle:
Get Some Exercise
In a 2011 study published in the Journal of Public Health, researchers using survey data on sleep and exercise found that people who reported getting “any exercise” in the past 30 days were less likely to have complaints about sleep or daytime tiredness.
Avoid TV and Tablets Right before Bed
The body prepares for sleep over a period of three to four hours, Charlene Gamaldo, a Johns Hopkins neurologist says. “There’s a whole cascade of events, including the release of melatonin,” a hormone that helps regulate sleep cycles. The blue light of television and electronic devices is particularly disruptive to hormones involved in circadian rhythms and can lead to problems initiating and maintaining sleep.
Don’t Drink to Get Sleepy
Alcohol can contribute to middle-of-the-night awakenings as well.”The term ‘nightcap’ is a misnomer,” Gamaldo says. “Alcohol does have sedative properties and might help you get to sleep, but it’s rapidly metabolized, and when cleared [by your body] can function to wake you up.” Gamaldo calls this “rebound insomnia.”
Keep Your Bedroom Cool, Dark and Quiet
“Like a cave,” Gamaldo says. “Anything that disrupts that lovely little formula can wake you up in the night.” Use window blinds to block street lights, and mute your cellphone.
And if you do wake up in the night?
“Once you’re awake more than 20 minutes, you should leave the bedroom,” Gamaldo says. Go to another room, engage in a relaxing activity, such as listening to music or reading, but keep lighting on the dim side. When you’re tired, go back to bed. The process can take an hour or more. “It’s an established technique to deal with insomnia,” she says. “What you don’t want is a negative association between your bed and not sleeping.”
Michael Grandner, a psychologist at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania agrees, although he knows it seems counterintuitive to get out of bed in order to sleep. “In the short term, you may sleep less. But it’s for long-term gain.”
Have Your Neck Evaluated
Undetected upper neck injuries can lead to brain stem pressure and changes in hormones, blood and cerebrospinal fluid flow to and from the brain and pain. All of this can lead to chronic insomnia.
If you have a history of head or neck trauma such as car accidents, falls, sports injuries, etc. you should have your neck thoroughly evaluated by an upper cervical chiropractor to determine if a specialized procedure is needed in order to correct the underlying upper neck misalignment.
What to Do Next
To find an upper cervical chiropractor in your area go to www.upcspine.com if you are in the Upland, California area to schedule a consultation, just click the button below:
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Dr. Tymothy Flory, Dr. James Weiss and Dr. Jameson Wong of Atlas Spinal Care in Upland, California are Upper Cervical Specialists trained by the National Upper Cervical Chiropractic Association (NUCCA). Their upper cervical clinic also serves Claremont, La Verne, San Dimas, Glendora and surrounding areas. They are uniquely trained to correct problems in the upper cervical spine (upper neck). This vital area is intimately connected to the central nervous system and problems in this area have been shown to be an underlying cause of a variety of different health problems. More information can be found on their website at http://www.atlasspinalcare.com/