Many people suffer from too little sleep or not enough high quality sleep. According to the CDC, one in every three people are not getting enough sleep! Good sleep is really important because it helps maintain your mental, emotional and physical health. Sleeping gives your body time to regenerate and rejuvenate. Sleep can assist in stress reduction, proper memory formation, motivation, diabetes prevention, heart protection, brain health, and general vitality.
There are several common causes of bad sleep and we will go over a few of them below.
If your diet is lacking in certain nutrients, it could be contributing to the problem, This is because certain nutrients act as cofactors in the biochemical pathways that create the relaxing chemicals for the body, such as GABA, serotonin, and melatonin.
Stress is a part of life. However, too much stress can negatively impact your health. It can weaken your immune system, raise your blood pressure, and lead to long-term issues like diabetes and heart disease. Stress can make it difficult to fall asleep with anxious thoughts going through your head, a racing heartbeat, or unstable blood sugar levels. To combat this, you need to try to find a way to help yourself relax. Some ways of doing this might be to take a bath, take some https://www.wholescripts.com/register/dodychiro-dody before bed, or do a meditation.
Chronic pain is pain that lasts for more than three months. If you have back pain or neck pain, you should see a chiropractor. It may also help to change up your sleeping position. You could also try some natural sleep supplements like magnesium or melatonin. Other anti-inflammatory supplements that can help reduce pain when taken include omega-3’s, curcumin, and glutathione.
Bad sleep can lead to blood sugar imbalance and an increased risk of diabetes. The opposite is also true: unstable blood sugar can interfere with sleep. When blood sugar becomes too low, the body produces cortisol to compensate. Cortisol is stimulating to the body and can bring you into a lighter sleep phase or even wake you up.
Meals that are high in simple sugars can lead to blood sugar spikes and then a crash after. This crash often wakes people in the middle of the night. To combat this, go for low-glycemic carbs, like a sweet potato or some berries, and try adding some fat into the meal. You may consider a cyclic ketogenic diet.
Screens have become a huge part of our lives these days, however, the blue light emitted from the screens can really damage your sleep. The artificial light in the screens can trick the brain into thinking it is daylight and thus interfering with melatonin production and inhibit sleep. Experts recommend shutting off your screens about 2 hours before you plan to go to bed. You could also look into removing the blue light from the screen you are using at night with a program or app.
If you are looking to get some good, high-quality sleep, you may want to consider developing some good sleep habits. Good sleep habits would be getting into a routine that you do every night that would help signal to your brain that it should get ready for sleep. This could include things like a personal hygiene routine, deep breathing, prayer/meditation, reading, having some herbal tea, and taking supplements. Another good habit is to go to bed at the same time every night and wake up at the same time every morning, without hitting the snooze button!
Neurofeedback is where you can look at the brain and see what it is doing and what brain waves are being produced. Many times, the brain has imbalanced brain waves, which make it hard to sleep. By doing neurofeedback and balancing the brain, you can treat insomnia and sleep much better.
Now, hopefully, you understand some things that may be impairing your sleep and what you can do about it. Everyone is different so try a few things to see what works for you. If you are still having some problems, contact our office and we can help you with a more personalized approach!