5 Tips For Better Sleep

Davenport Chiropractor Discusses Better Sleep

5 Tips For Better Sleep

Davenport Chiropractors

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Let’s be honest with ourselves, we all love sleep. Some days, it is very difficult to get out of bed, and some days we get right up without a problem. What is the difference between those days? How can you maximize your sleep efforts to get that restful ready for the day sleep every night? We put together a few tips to help you get the best nights’ sleep every night.

1. Chiropractic Care

I am a Chiropractor here in Davenport, so I obviously think that Chiropractic care can help you sleep better. The most common neck complaint that I see in my office is “I slept funny last night.” So, here’s how can Chiropractic care help:

  1. By keeping the vertebra in your cervical spine (neck) properly aligned. Each vertebra is designed to move in specific ways. When we put them in an improper position while sleeping, this can affect the alignment and lead to pain and inflammation. Chiropractic adjustments are an effective way to correct any spinal misalignment.
  2. When the vertebra are out of alignment, the muscles in the neck will often get tight to try and correct the misalignment and/or prevent further misalignment. We use myofascial release in the office to loosen tight muscles and restore proper motion.

2. Exercise

Sleep is one of the main ways that our body heals itself. Exercise is a ways to put physical stress on the body to make it stronger and more efficient. We can prime our bodies to sleep better and heal by doing moderate exercise every day.

Basically, we do not need as much sleep if we haven’t placed any physical stress on our body. It does not matter when you work out, although I would recommend doing it at least two hours before bedtime. That way, your heart rate and muscle activity will be back to normal levels.

3.Turn Off Electronic Devices

Did you know that your body reacts to the sun rising and the sun setting? The sun is a natural body clock that tells us when we should be up and moving, and when we should be resting. During the winter when the days are short and the nights are long, it is a signal that we should be conserving energy to stay warm and not die.

Electronic devices are like a fake sun. The ambient light from them, tricks your body into thinking that it is still daytime when it is actually time to rest. I know this will be hard to read, but turn the cell phones and TV off in the bedroom. This will help your body get into a restful state faster.

4. Use A Proper Pillow

Have you been to the pillow section of the department store lately? There are about 150 different pillows with a price range from $2 to $90. How do you know the right one for you? I usually recommend and sell a supportive, cervical pillow. This type of pillow is designed with how your neck is supposed to be positioned.

There is a curved portion with an indentation for your head in the middle. This allows for your vertebra to be in the natural curved position. The side portions of this pillow are firm, so that if you are a side sleeper, it will keep your head from sagging during the night and getting out of position.

5. Sleep The Right Amount of Time

The old adage of 8 hours of sleep is not true. Our bodies have natural hour and a half cycles that take you through light sleep, deep REM sleep, and back up to light sleep. That equates to about a half hour for each part of the cycle. So 8 hours puts you right at the beginning stages of REM sleep, which will leave you feeling groggy and not refreshed.

So the key is to sleep based on these cycles. 1.5 hours, 3 hours, 4.5 hours, 6 hours, 7.5 hours, or even 9 hours will help you wake up more refreshed and ready for the day.

Implement these tips and you should be sleeping better in no time. If you are looking for a Chiropractor in Davenport, be sure to give us a call. Get Adjusted and Be Well!

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