SLEEP IMPROVEMENT via The Triad of Health

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Having problems getting to sleep or maintaining uninterrupted sleep? You are not alone!

Here are many natural, inexpensive, non-invasive, and drugless strategies to help you get the sleep you desire and need! Keep reading to learn.

The Triad of Health: SLEEP IMPROVEMENT

Physical/ Structural TIPS

  • Chiropractic care: balances the nervous system by calming sympathetic energy (flight or fight) and stimulates parasympathetic energy (relax, restore, regenerate). Massage is good too!
  • Properly treat your injuries: body pain and arthritis are major contributors to insomnia.
  • Exercise: At least 20 minutes per day; but not within 2 hours of bedtime.
  • Mattress: not too old and soft, nor too hard and nonconforming; helps control motion. (see The Right Mattress )
  • Pillow: correct height for your size, conforms to your shape, keeps spine straight.
  • Don’t fight daytime sleepiness; nap for 30 minutes or less; earlier in the day is preferable to later.
  • Use a neti pot to restore proper health and air passage to your airways and to reduce allergen reactions. (see Sinus Irrigation or Neti )
  • Do some yoga or easy stretching an hour before bedtime.
  • Have your kidneys, thyroid, and hormone levels checked for possible imbalances.
  • Lose weight, if needed.

Mental/ Emotional TIPS

  • Meditate and/or pray daily.
  • Practice letting go of problems, allowing your “higher power” to work things out; refuse to worry.
  • Let go of offenses held against yourself and others.
  • Practice gratitude and count your blessings. (rather than sheep)
  • Hide your clock or commit to not looking at it at night. If available, switch the light level to low.
  • Don’t talk about how you “can’t sleep”; reprogram your mind to believe you can sleep peacefully.
  • Change unsatisfactory lifestyle factors: job, recreation, hobbies, weight, family patterns, routines, and relationships.
  • Consider that you are worth every effort you take to help yourself be as healthy and as functional as possible.
  • Consider getting some spiritual or psychological guidance to solve problems, or at least be sure to spend some time talking with a trusted friend.
  • Use your bedroom only for sleep and lovemaking; recondition your mind for proper bedroom use.
  • If you watch TV at night, choose low-key nature or arts programs. For some, this would be best done in a chair and not in the bedroom.
  • Create a routine for sleep preparation, beginning a half-hour before bed. Include light stretching to reduce muscle and joint aches.
  • Reset your internal clock gradually to awaken between 6 and 7 a.m. and retire between 10 and 11 p.m.
  • In bed, calm your mind by using a mantra such as “relax”, “calm”, or “peace”.
  • Write down all your “to-do’s”, worries, and concerns that occupy your mind; tell yourself you’ll take care of them the next day.

Chemical/ Nutritional/ Environmental TIPS

  • Before bed, take a warm Epsom salt bath with candlelight and soft scents of jasmine, lavender, rose, marjoram, or hops.
  • Eat your evening meal at least 2 hours before bedtime; include enough protein to sustain blood sugar for 8 hours; and enough carbohydrates to soothe the nerves.
  • Get your bed partner to address their snoring or sleep apnea issues.
  • Eliminate allergens from the bedroom; keep it clean.
  • Do not allow pets into the bedroom.
  • Avoid sugary, caffeinated, salty, spicy, rich, or fatty food and drinks anywhere near bedtime.
  • Alcohol and nicotine both interfere with proper sleep even though they may initially sedate you.
  • Keep your bedroom tidy, noise-free, dark, cool.
  • Avoid exposure to electromagnetic frequencies from electronics at work and home, especially in the bedroom. Keep devices at least 3 feet from you.
  • Find out if a medication you are taking may have stimulant effects on metabolism or the nervous system. Ask about alternatives.
  • Five to ten minutes of deep, easy breathing can raise natural melatonin by 500%.
  • There are many helpful herbs, homeopathic remedies, and nutritional supplements to help sleep; consult a knowledgeable practitioner for help.
  • Exposure to sunlight earlier in the day stimulates the pineal gland as does avoiding too much light later in the day, especially electronic light/screen light.
  • Most sleep-inducing drugs create dependence and can have toxic side effects.

Frequently Asked Questions

1 How can chiropractic care help improve my sleep?

The page explains that chiropractic care balances the nervous system by calming sympathetic energy (fight or flight) and stimulating parasympathetic energy (relax, restore, regenerate). This process helps create a more relaxed state, which is beneficial for achieving better sleep.

2 What natural and drug-free strategies are recommended for better sleep?

The page suggests various natural strategies, including daily exercise (not close to bedtime), using a neti pot for clear airways, and practicing yoga or stretching an hour before sleep. It also emphasizes ensuring your mattress and pillow provide proper support and treating any body pain or arthritis.

3 What mental and emotional tips does the page offer for sleep improvement?

For mental and emotional well-being, the page recommends daily meditation or prayer, practicing gratitude, and letting go of worries. It also advises against looking at the clock at night and reprogramming your mind to believe you can sleep peacefully.

4 Are there specific lifestyle changes I should consider to improve my sleep?

Yes, the page suggests using your bedroom exclusively for sleep and lovemaking to associate it with rest. It also encourages considering changes to unsatisfactory lifestyle factors such as job, recreation, hobbies, or relationships that may be impacting your sleep.