Trouble Sleeping? Tips for getting a better night’s sleep

By Dr. Dan Vitale DC

Tired, low energy, achy? It could be you aren’t getting enough sleep.

Work, finances, poor health, household responsibilities, relationship issues and child care can all affect sleep.

If your having trouble sleeping, change your sleeping habits for a better night’s sleep.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night.

Try these suggestions if you have trouble falling asleep or staying asleep:

• Go to bed and get up about the same time every day, even on weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle.
• Don’t eat or drink large amounts before bedtime.
• Avoid nicotine, caffeine and alcohol in the evening.
• Exercise daily, especially aerobic exercise. It can make you fall asleep quicker and make you sleep more restful.
• Don’t exercise within 3 hours of your planned bedtime.
• Make your bedroom cool, dark, quiet and comfortable.
• Sleep primarily at night.
• Choose a comfortable mattress and pillow (review this with your Chiropractor as he/she can help you individually depending on your sleep position).
• Avoid stomach sleeping: a poor sleep position can negatively affect your muscles, ligaments and joints over time.
• Use the bed to sleep. Avoid reading, eating, watching television, playing games or using computers in bed.
• Start a relaxing bedtime routine; examples include warm bath/shower, reading a book, meditation, or listening to soothing music with dim lights.
• Limit your time awake in bed. If you are not able to fall asleep, do not stay in bed. Try a relaxing bedtime routine.
• Go to bed when you are tired and turn off the lights.

Getting a great night’s sleep is one of the most important factors in setting a healthy environment to allow our bodies to function, heal and recreate optimally.

Other factors that you should focus on include a healthy diet, daily physical activity, stress-coping technques and decreasing nerve stress through a regular chiropractic adjustment.

To learn more about how a safe, gentle and scientific, Chiropractic adjustment could TRANSFORM your health contact your chiropractor.  If you are interested in a complimentary consultation, CALL  The Family Chiropractic Centre, 519-837-1234. 

I’m Dr. Dan Vitale, educating you to help you educate others !

Feeling Stressed? Then this article is for you.

Avoid stress?  Impossible!  To be alive is to be under stress.  We can either grow, thrive and heal in the face of stress, or be reduced to dullness and disease.  The way we react to stress can be more important than the stress itself. 

Feeling Stressed?

There are three stages we go through when under stress.  First is the alarm reaction where stress hormones are released during a “fight or flight” response.  If the stress remains the stage of resistance occurs where our muscles tense up and blood pressure increases.  If the stress continues then the stage of exhaustion occurs, ultimately leading to disease.

Chiropractic focuses on removing nerve stress from our bodies as we live in a world of chronic stress.  This allows us to adapt better, heal better and get the most out of life!

To learn more about how a safe, gentle and scientific, Chiropractic adjustment could TRANSFORM your health contact your chiropractor.  If you are interested in a complimentary consultation, CALL me at The Family Chiropractic Centre, 519-837-1234. 

I’m Dr. Brent Lipke, educating you to help you educate others !