Everett Chiropractic Center Blog

June 25, 2019

Twelve Tips for Healthy Sleep

These are from Why We Sleep, by Matthew Walker, PhD. He got them from NIH Magazine Plus (Internet) [I edited some of it… they were wordy]

  1. Stick to a sleep schedule. Go to bed and wake up at the same time each day.
  2. Exercise is great, but not too late in the day. … not later than two to three hours before your bedtime.
  3. Avoid caffeine and nicotine. Caffeine can ‘take as long as eight hours to wear off.’
  4. Avoid alcoholic drinks before bed. (He talks about sedation not being the same as sleeping.)
  5. Avoid large meals and beverages late at night.
  6. If possible, avoid medications that delay or disrupt your sleep. Some can be taken at a different time of the day.
  7. Don’t take naps after 3 p.m. Naps can make up for lost sleep but late afternoon naps can make it harder to fall asleep at night. (Naps are good. He did a whole section on that, but too late not so good.)
  8. Relax before bed.
  9. Take a hot bath before bed. (There is a whole chapter on temperature and getting to sleep quick – important and simple to implement.)
  10. Dark bedroom, cool bedroom, gadget-free bedroom. He offers tricks.
  11. Have the right sunlight exposure – get bright sun in the morning, early part of the day; turn down the lights as bedtime approaches.
  12. Don’t lie in bed awake. He says get up and do something relaxing if lying in bed awake for more then twenty minutes makes you feel anxious or worried. I say breathe and ‘follow your breath’. (Mentally ‘notice’ your breath and keep you mind on that one thing. Look at the Blog Posts on breath and breathing  to fill in the details. Essentially, you will be meditating; and asleep before you know it.
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June 23, 2019

Amazing Breakthrough!

Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?

 

Above is the opening the the sixth chapter of Why We Sleep, by Matthew Walker, PhD.

Below is the next three paragraphs.

“While it may sound hyperbolic, nothing about this fictitious advertisement would be inaccurate. If it were a new drug, many people would be disbelieving. Those who are convinced would pay large sums of money for even the smallest dose. Should clinical trials back up the claims, share prices of the pharmaceutical company that invented the drug would skyrocket.

Of course, the ad is not describing some miracle new picture or a cure-all wonder drug, but rather the proven benefits of a full night of sleep. The evidence supporting these claims has been documented in in more than 17,000 well-scrutinized scientific reports to date. As for the prescription cost, well, there isn’t one. It’s free. Yet all too often we shun the nightly invitation to receive our full dose of this all-natural remedy – with terrible consequences.

Failed by the lack of public eduction, most of us do not realize how remarkable a panacea sleep truly is. The following three chapters are designed to help rectify our ignorance born of this largely absent public health message. We will come to learn that sleep is the universal health care provider: whatever the physical or mental ailment, sleep has a prescription it can dispense. Upon completion of these chapters, I hope even the most ardent of short-sleepers will be swayed, having a reformed deference.”

And one last quote, from page 319. “As I write this chapter, a new report has discovered that medical errors are the third-leading cause of death among Americans after heart attacks and cancer.”

February 13, 2019

How Sleep Helps to Fight Infection

Summary: Researchers report sleep can help immune cells attach to targets and help fight infection. The study reveals how sleep assists the body in fighting infections, whereas conditions like chronic stress can make the body more susceptible to illness.

Source: Rockefeller University Press.

January 30, 2019

Sleep Loss Heightens Pain Sensitivity and Dulls Brain’s Painkilling Response

new research

It is well known that chiropractic care will decrease pain symptoms (and others). It is equally well known that once you have less pain, you sleep better. Now researchers are looking more closely at that connection: you are going to feel pain more when you get less sleep.

For patients with neck pain, back pain and headaches, the cycle usually goes like this: first less pain; then more and better sleep; then better energy levels; then higher levels of activity.

The message from this new research is clear: get out of pain; get your sleep. Get your sleep and get out of pain.

The message of chiropractic care is also clear. We can help!

 

January 17, 2019

Sleep: Quantity and Quality are Both Important – new research!

Sleeping Less Than Six Hours May Increase Cardiovascular Risk

January 11, 2019

Meaningful Life Tied to Healthy Aging

Summary: According to researchers, older adults who engage in activities perceived to be worthwhile, such as supporting grandchildren or completing a project, have better sleep, walking speeds and experience less chronic pain.

Source: UCL.

December 19, 2018

Unraveling the Link Between Obesity and Sleep: Jason Fung, M.D. Talks About This

https://neurosciencenews.com/obesity-sleep-10357/

October 6, 2018

Nap! (more reasons from the research)

https://neurosciencenews.com/daytime-nap-information-9956/

Not new on this Blog. Here are several Posts going back 7 years.

September 5, 2018

Losing Just Six Hours of Sleep Increases Diabetes Risk

Summary: After just one sleep deprived night, the ability of the liver to produce glucose and insulin is altered, increasing the risk of developing metabolic diseases, such as type 2 diabetes, researchers report.

Source: APS.

June 16, 2018

Biochemistry of Sleep Need in the Brain

Now that is a mouth full – check it out: https://neurosciencenews.com/sleep-needed-brain-changes-9347/

June 14, 2018

For Sleep Pray

The Impact Religion Has on Sleep Quality

 

“After examining these studies, the researchers concluded that people who have higher levels of religious involvement tend to have healthier sleep outcomes than their less religious counterparts.

Ellison believes the data suggests a person’s religious involvement benefits their mental health by reducing stress, promoting social engagement and support from fellow church members, providing psychological resources (hope, optimism, sense of meaning) and promoting healthier lifestyles (lower levels of substance abuse).”

June 5, 2018

Maternal Depressive Emotions Associated With Children’s Sleep Problems

Summary: A new study reveals a link between prenatal depression and sleep quality in children. Researchers report maternal depression, both prenatal and postnatal, is associated with greater sleep disturbances in children.

Source: AASM.

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