A very common chronic problem in our world today is poor sleep. Sleep is vital to everybody’s health and well-being. It’s during sleep that we re-charge our batteries and do our healing.
Chronic poor sleep can:
- Dramatically weaken your immune system
- Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
- Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight.
- Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
- Impair your performance on physical or mental tasks, and decrease your problem solving ability
- And, of course, make you feel tired and reaching for the coffee or red bull!
Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m. Also avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. Try using an alarm clock that you can set to play soothing music to wake you. And keep the volume low!
Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed. The only thing the bedroom is for is sleeping and sex!
Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Establish a bedtime routine. This could include meditation, deep breathing, reading something pleasurable. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
Don’t drink any fluids within 2 hours of going to bed and go to the bathroom right before bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking (works for my wife!)
Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines. Also no TV right before bed and definitely get the TV OUT of the bedroom. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. Getting adjusted regularly can help your body take care of many of the problems you’re taking drugs for in the first place!
Avoid caffeine. Some people don’t metabolize caffeine efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Caffeine also screws up your adrenals too!
Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing. Remember every thing in moderation, including moderation!
Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it. Get out and walk!
And of course get adjusted regularly! Living in this stressful modern world gets people all wound up so they can’t relax and sleep well. When you get adjusted we “unwind” you and calm the nerve system down so you become a happy camper. One of the major “side effects” of getting adjusted is people sleep better. I’ve seen it happen thousands of times. Here, check out Christian’s story on sleeping better:
See you at your next adjustment,