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As a chiropractor I always take note of peoples sleeping patterns such as the quality, duration and satisfaction. Sleep is a huge part of our lives with the average person sleeping the equivalent of 26 years of our whole life. So it comes to reason it is truly a major aspect of our daily living.
So why write a blog about sleep? It is because so many people are having poor quality sleep, whether they are getting 3-4 hours a night, waking up regularly during the night or not going into deep REM cycles limiting the body to re-energize.
The expert’s recon we need 7-8 hours of sleep each night to function fully as we should. Sleep deprivation is linked to low mood, a lowered immune system, an increase in road traffic accidents, decreased concentration, lethargy, links to type 2 diabetes, high blood pressure and a concoction of other unwanted effects. All this can be improved upon by getting those quality hours of shut eye!
But how? This is the really tricky bit because it requires lifestyle changes that many find challenging to change and stick to. But do you not think it is worth it if the one thing in the list above bothers you the most all day every day? Wouldn’t having more energy and concentration be worth change? Well that is up to you my friend! Below is the list of steps you can take to get those quality beauty hours you, I and everyone else deserves!
Stop drinking caffeinated beverages after 17:00 pm (it’s a stimulant!)
Shut down your electronic devices 2 hours before sleep (read a book)
Exercise before dinner because adrenaline pumps through your body for hours after
Cut down or even quit smoking (it’s a stimulant too!)
How old is your mattress? Over 6 year? Change it to an orthopaedic or memory foam
Eat those greens, it’s a new revolution to health and vitality
Eat more savoury foods after dinner, sugar is sleeps enemy
Diaphragmatic breathing before bedtime and when you wake in the morning
Have a bath 30 mins before bedtime
Drink plenty of water during the day
Chiropractic adjustments, yep although there is no scientific backing my patients often tell me they are sleeping better since receiving chiropractic treatment!
These are the most effective steps to getting better quality sleep, give it a go but make sure none of the above will affect any medication you are currently taking.
Just think, better sleep, better life!
