5 Keys to Better Sleep

May 23, 2019

We as humans spend 1/3 of their lives sleeping, which is quite a considerable amount of
time if you think about it. The quality of sleep varies by person, some people sleep
like logs, others toss and turn all night, and some hop out of bed when they hear the
slightest noise. Does this sound familiar? The big picture is that sleep is absolutely
vital in the repair process of your body. Our brain is working all day as we
constantly perceive and interact with the environment around us. When you sleep
you are allowing the body to heal from all the stresses throughout the day.


You may feel like your body is shutting down when you sleep, but the truth is your body uses this time to restore and repair different functions. This is the period when your
body is functioning to get hormones back to equilibrium as well as attend to tissues
within the body that demand attention.
While we sleep our bodies also make blood
cells that can attack viruses and bacteria, which can hinder the healing process. Your
immune system also relies on sleep, which is why it is important to rest when you
are recovering from injuries or sickness. The magical hormone that aids in sleep is
melatonin; this controls the body’s internal clock, also known as your circadian rhythm.


So the big question is, how do we get a sounder sleep? Here are 5 ways to
sleep better:


  1. Stick to a sleep schedule. Having a routine is imperative! Aiming to sleep around the same time each night can increase your chances for a better sleep! The body starts getting used to a routine and naturally your hormones will fluctuate during the night and prepare your body for sleep. Getting your body used to a natural circadian rhythm can make an enormous impact on your sleep.

  2. Get adjusted. How well our body functions is dependent on how well the brain can communicate with our body, via our nerves and spinal cord. If the body and brain aren’t communicating properly, we don’t perceive our environment as well as we could be, and our brain isn’t able to carry out the repair and healing process as efficiently when we are sleeping. Chiropractic adjustments help to strengthen the brain and body connection so the body can do what it naturally needs to do.

  3. Turn off your lights. LED lights, night-lights, television screens, and computer screens! Complete darkness has been statistically proven to aid in a better nights sleep. When we sleep in complete darkness there is less interruption and less distraction throughout the night. Even if you feel like you are getting a deep sleep with various lights on, the body is actually picking up on it and altering your sleeping pattern and quality of sleep. Also, be mindful of your phone usage before bed, setting the phone down 10 minutes before you sleep can help with a better sleep. Keep in mind that EMF Exposure can also alter sleep, EMF can radiate from any electrical device.

  4. Eat melatonin rich foods. Be mindful of foods you consume before bed. Some foods may keep you awake longer at night. Never fear, there are a handful of foods that can increase your melatonin levels and help you sleep better. Fish increases tryptophan, which is an amino acid that is a precursor for serotonin. Serotonin is needed to make melatonin, serotonin is also the “happiness” hormone, do you notice the connection? Now we know why most people love sleeping. Other foods such as cherries, bananas, nuts, hummus, dark leafy greens and tea are melatonin rich foods.

  5. Use lavender oil. Diffusing lavender into the air, or rubbing a little by the tip of your nose or temples before bed will naturally calm and relax your body. Lavender has a sedating effect and can help relax some muscles; the oils from the lavender plant have a calming agent.

Grab your blanket, put on some comfy pajamas and follow these 5 recommendations! Sleep well!


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