Trouble sleeping?
Insomnia is the most common complaint among Americans and affects 6 out of 10 people according to the National Sleep Foundation. Insomnia can last for one to several nights, or even longer periods of time lasting months and years. When insomnia lasts more than one month it is considered a chronic condition.Occasionally insomnia is a disorder of its own but often is a symptom of something deeper happening in the body, possibly another disease or condition. Someone suffering with insomnia may not show any daytime distress or symptoms, but often have poorer health, miss work more, and have a higher chance of depression. (Reviewed by David N. Neubauer, 2014).
Mitigating factors (including but not limited to): stress, loss, trauma, anticipation, pain, digestive issues, sleep apnea (interrupted breathing), depression and anxiety as well as side effects of medication(s). Our sleep can also be affected by our sleeping environment, our body's alignment, and poor nutrition.
Questions to ask:
Could my insomnia be triggered by what I am eating or drinking throughout the day?
Is my physical pain keeping me awake, and what can I do about that?
Is there something I can do to improve my sleep before trying medication?
Caffeine:
A common stimulant that 4 of 5 adults in America use every day, whether it be coffee, tea, soda or energy drink. Avoid caffeine close to bedtime as its affects may last for several hours and cause trouble falling asleep or staying asleep.
Alcohol:
Many believe that alcohol will help sleeping, and though it may help you to relax and fall asleep, it can disrupt a person's sleep throughout the night and prevents deep REM sleep that the body needs.
Sleep Inducing Foods:
A bedtime snack that contains a carbohydrate and protein help such as: cereal with milk, peanut butter on toast, cheese and crackers (or the like).
Bananas - contain a high amount of potassium (400mg), eating a banana before bed may help reduce night time awakenings and provide better sleep.
Other high-potassium foods: Baked Potato (with skin), Prune Juice, Plums, Prunes, Orange Juice, Spinach, Almonds.
Increased Calcium and Magnesium intake can help our sleep. A study has shown that Calcium deficiency causes difficulty falling asleep and magnesium deficiency cases awakening throughout the night, and fatigue throughout the day. (Reviewed by David G. Davila, 2009)
Proper nervous system function is paramount. If our bodies are not producing adequate sleep hormones our bodies cannot cycle in normal circadian rhythms, making sleep unfruitful.
When was the last time your nervous system was checked? The bones of our spine protect our nervous system. Misaligned vertebra can cause nerve pressure and an imbalance of sleep hormones.
Call your doctor of Chiropractic. They are the experts on spinal alignment.
Remember a properly functioning nervous system may allow for a full night of restful sleep.
http://sleepfoundation.org/sleep-topics/food-and-sleep
http://sleepfoundation.org/sleep-disorders-problems/insomnia-and-sleep/
