Sleep - It's Good For Your Health!

By Dr. Randall Hensley, D.C., Hensley Chiropractic


Do you sleep like a baby?...awake every two hours, hungry and needing to use the bathroom? Or are you blessed with the ability to fall asleep the minute your head hits the pillow, sleep all night, and wake up feeling refreshed and ready to go? If you are in the later group, good for you. And I mean, good for you! Sleep is very important in maintaining your health and recovering from illness. Sleep allows your body the down time it needs to replenish, rebuild, and remove stress from your systems. If you are not sleeping well consider the following recommendations for a good night's rest. Remember everyone's sleep solutions differ so finding your perfect remedy is unique to you. Try one or all of them!

In addition to the typical remedies such as avoiding caffeine, sipping chamomile tea, or counting sheep, there are many other factors that can affect your sleep quality and duration. For example having a mattress and pillow that suits your particular preference is very important. If you wake up less than “bright-eyed and bushy-tailed” check your bed. As a rule of thumb if you sleep better at a hotel, your in-laws, or when camping...it's likely your bed. You should also be sure to go to bed and wake up at the same time, even on weekends. This builds consistency in your sleep-wake cycle. This “circadian rhythm” is set by your pituitary gland deep in your brain and is triggered by light entering your eyes. Therefore, be sure to sleep in a dark room and then let bright light or better yet let sunshine greet you in the morning.

Other hints include:

• making your room colder and avoiding hot baths just prior to retiring. (for some overheating the body delays sleep),
• take a daily “power nap” for 20 minutes just after lunch,
• participate in moderate exercise earlier in the day to promote physical tiredness,
• eat healthy, drink plenty of water, cut back on late night snacks such as ice cream,
• don't play video games or watch overly stimulating or stressful television (news/horror/etc),
• quit smoking, and don't drink alcohol before bed.
• use a “white-noise” machine to block out sleep-disturbing noises.
• Always try to find ways to lower your emotional stress and learn the not-so-simple act of relaxing.
• If your brain is racing, keep a paper and pen next to your bed to write down those “must-remember-to-do-tomorrow” notes or “must-not-forget-brilliant-ideas” so your subconscious brain can rest easy.

More advanced relaxation techniques include abdominal breathing, progressive muscle relaxation, massage, visual imagery, or cognitive behavioral therapy. You should also visit your favorite chiropractor, acupuncturist, or health care provider to investigate and treat the cause of your insomnia. Chiropractic adjustments for example can decrease pain and increase the secretion of serotonin and melatonin facilitating better sleep. Lastly, keep a “sleep diary” and record how well you slept, what time you went to bed, what you ate or did the night before, etc. This information can help you and your health care providers identify your sleep issues.

Overall, once you find your “perfect” combination of bedding, environment, preparation, timing, mental attitude toward sleep, and professional help, be consistent and don't give up. Soon that biological clock will chime in rhythm with the clock on the nightstand. Sweet dreams and sleep well. 

Be Thankful for Your Problems

You might have one of those wrinkles between your eyebrows at the moment contemplating the prospect of why anyone should be thankful for their problems or struggles but rest assured it's not a typo and I'm not losing my mind.

I have noticed over the past year that when the news starts spouting the doomsday regarding the state of the housing market, the economy, killer viruses and other fear driven news segments, I tune out. I change the channel or walk out of the room. Yes I could sit and think about how the world seems to be falling down around my ears... I don't have as much money in the bank as I'd like (or as much as I need some months), I have credit debt, health insurance that keeps going up even though I don't remember the last time I actually used it, increasing gas bills and lets not even think about how I won't be able to buy a house in the next decade (I'm self employed).

So it's a wonder that I can even get out of bed in the morning with all of these problems and struggles just waiting for me outside my door. How do I do it? I'm thankful for my problems!

There is a wonderful quote by the Greek author and philosopher, Plato.

"Be kind, for everyone you meet is fighting a harder battle."

It's true you should be kind to others but read between the lines. All it takes to put my own problems and woes in perspective is to take a look at someone else's struggle. Or just think about how much worse it could be. Let me give you some examples of what I am thankful for.

My health insurance keeps going up BUT I am thankful I don't actually need it. I am healthy. I have use of all of my faculties and I don't take medication on a daily basis. Yes the deeper gouge in my wallet seems like robbery but then I remember that there are people who cannot get insurance at all. I have it if I need it but right now, I'm thankful that I don't.

I moved in with my parents. I'm 28, married and living at home. (Don't pity my husband too much - he thinks my folks are pretty cool) It's not exactly what I had planned but I am thankful that I have people who love me enough to have this option. Some people don't have loved ones who they can count on when things get rough. I have a husband and family who wouldn't blink an eye to offer me a kidney if I needed one. Thankfully I usually only need a hug.

Here's the point. I'm thankful that I only have to worry about making the bills. I could be one of those fighting the harder battle.If you spend your time wallowing in the sorrows of today, you close your eyes to the things that mean the most over a lifetime. My most precious possessions have not been affected by the economic slump in the slightest.

Try not to get caught up in the negativity. See the bright side, be optimistic and keep moving forward. That's life. That's the point. At the end of the day when you're looking back - will you notice 2010 for what it really is - a reality check.