It doesn’t matter how young or not so young you are, a good night’s sleep is one of the best indulgences you can enjoy. On the other hand, a good night’s sleep shouldn’t be an indulgence. Why? Because an indulgence is something you only have once in a while. And a good night’s sleep should be as regular as brushing your teeth. It’s just as, if not more, important!

Why is sleep important?

A lack of sleep, or poor sleeping habits can result in:

Insufficient memory consolidation which will keep you from learning new things and remembering people and things you already know.

A clogged brain.
Only active during sleep, the brain’s glymphatic system, is vital for unclogging your brain. It clears out waste products and toxins that have accumulated during the day. This helps maintain a healthy brain environment and supports optimal function.

Poor brain function.
Being awake is the same as being in heavy traffic as far as your brain is concerned. Sleep allows your brain’s neurons and nerve cells to untangle that mess and reorganise. It’s essential for your brain to function properly. A good tidy up and vacuum, so to speak, means your brain will be ready to function properly when you wake up the next day.

Dangerously altered mood states.
If you don’t have consistently good sleep, you will quickly fall into mood swings, depression, anger, fear, and other mental health issues.

Alzheimer’s and Dementia.
Consistently bad sleep habits will result in cognitive decline and the development of neurodegenerative diseases like Alzheimer’s and dementia.

A healthier you.

• Having enough sleep can often result in getting sick less often.
• Because both your mind and body have a good sleep routine you are less likely to comfort eat, and more likely to have reduced stress, an improved and stable mood, be exercising more, and have a better outlook. As a result, you will stay at a regular and healthy weight, lowering your risk for diabetes and heart disease. You will also be less prone to injury.
• You will be able to form long-term memories, have better memory recall, think more clearly, increase your logic skills, and enthusiasm for work, school, exercise, and other people. You will find yourself making better, more considered, healthy decisions.

What is a good sleep routine?

Early to bed.
Aim for 7-9 hours of sleep every night with at least 2- 3 of those hours being before midnight. Go to bed and wake up at the same time every day, even on the weekends.

Have a lovely warm bath before bed.
Baths are more relaxing than showers. Hot water relaxes your muscles and calms your mind.

Have a small cup of warm milk before you run your bath.
Warm milk is very comforting and relaxing. Think about it, babies usually fall asleep after, or even during feeding.

Make sure your room is not too hot, or too cold.
Too hot or cold and you won’t be able to sleep properly.

Read a book in bed.
A real book. Not an ebook. Never take your laptop, tablet, or phone into the bedroom. And don’t watch TV for at least an hour before bed. It’s important to divorce your brain from electronics if you want to sleep well. Why? Because electronics emit a blue light which dampens the production of melatonin, a vital hormone that regulates sleep and your body’s natural circadian rhythm – the sleep/wake cycle. The blue light makes your brain think it’s daytime. Giving your brain an hour rest before bed drains away the blue light effect. Reading physical books does the same. Reading also gives your brain ‘something else to think about’ that is not related to your day, work, the stress of life etc., settling you down and preparing you for sleep.

Make sure your room is dark.
Light, even a little, interferes with your sleep.

Eat right, drink right, sleep tight
A diet of fast foods, bad carbs, and sugary drinks will not only corrode your body, but also interfere with your sleep and corrode your mind as a result. Don’t eat a big meal, drink alcohol or caffeine before bed. Leave at least 3 hours between eating and going to bed and try to make dinner your smallest meal.

And sleep in 5, 4, 3, 2, 1
If you haven’t fallen asleep in 20 mins, a deep breathing exercise will help you relax. You could always list things in your mind. Things that you know well. Think each word very slowly. This slows down your mind and soon you should drop off.

Limit napping.
Naps during the day are a sign of poor sleep at night. Try not to nap. If you must, then power nap – 10 to 20 mins and no more.

But what if I’m still not sleeping properly?

You may be doing all of the above and still not sleeping properly. You may be waking up stiff, sore, and uncomfortable. You may even be waking up with wobbly legs and an inability to focus and concentrate during the day. And it’s not because of your mattress, or over-exercising the day before. If that’s the case, it could be because your spine is misaligned. It can happen so easily if you don’t have a strong core or sit too long in one position. If you don’t make an appointment with your chiropractor as soon as possible, the misalignment will only get worse. The worse it gets, the less likely you are to sleep well.

A misaligned spine will result in:

It’s a literal pain in the neck.
Not to mention your back, and throw out the rest of your body making your hips hurt as well. Peripheral pain and nerve irritation can also be a result – tingling toes, numb hands etc.

Headaches that won’t go away.

Joint stiffness and reduced mobility.
Without chiropractic care it can become so bad you may begin to find it hard to move at all.

Poor posture.
A misaligned spine can cause or be caused by poor posture. This adds to the strain on your spine and will make you even more uncomfortable. It can also lead to your lungs’ capacity being reduced. Shortness of breath and respiratory problems may follow.

Exhausted and tense muscles.
To compensate, your body has to work harder. Your muscles will end up tense and tired.

A spine in trouble.
If your spine is misaligned it can become weaker and more susceptible to injury.

An incorrectly functioning body.
Misaligned spines can also affect your circulation, digestion, etc. How can your body work properly if it’s not aligned as it should be and all the messages from your brain are reaching every extremity. organ, and nerve? Pinched nerves are a common result of misalignment.

If this describes you, don’t wait for it to become worse. Make an appointment today and let us bring relief to your body so that you can enjoy a good night’s sleep and build that good sleep routine. Your spine, and your mind will thank you.

Yours in health,
Dr. Monica and Helen