Insomnia is a certain condition, wherein a person cannot sleep well regularly. Why some people experience insomnia? Basically there are several factors that can be considered as the culprit why someone cannot get quality of sleep.
As a matter of fact, it shows in many surveys that there are about 40 to 60 percent of the population has difficulty in sleeping. Including in the common reasons why people has trouble sleeping are everyday stress or worries, pressures from work and family, pains and body aches caused by uncomfortable pillows or bed as well as other issues that prevents the person from getting adequate sleep.
Sleep is very important for the body for the entire wellness of the body, so if the body cannot get enough sleep, it can be a serious matter. It is very important especially for the brain, because it gives us chance to recharge and renew energy as well as cell regeneration.
That is why doctors of chiropractic had offered patients different method to treat sleeping problems without using any drug or medications like sleeping pills that may cause a certain side effects to the patient.
The following are some of the tips from American Chiropractic Association:
Get enough exercise at least 3 to 4 times each week, morning is the best time to exercise, but if you prefer to do it in evening, do it for 2 to 3 hours before you dose off because an increased heart rate can impede your sleep.
Avoid drinking caffeinated drinks like tea, soft drinks and coffee especially before getting to bed. Instead of drinking caffeinated drinks, it is best to drink water to make your body hydrate.
In the occasion that you have problem sleeping and get thirsty, do not drink cold water because it can upset the digestive system, instead drink tap water.
As much as possible, eat your dinner early, taking your dinner after 6 in the evening can cause problem for your body to digest the food you have eaten.
Maintain your time for sleeping and getting up in the morning, this routine can help your body maintain a time for sleeping and resting.
The room temperature should be comfortable and the area should not be too bright especially if you are about to go to sleep.
It is also best to have a comfortable mattress, pillows or beddings, by this you can surely have a quality sleep that body needs.
Get a mattress that can support the weight of the body and allows the spine into its natural alignment. Choosing the best one is a personal option.
Before you purchase a mattress, it is best to try it first. As an example, try to lie-down on the mattress for about 3 to 5 minutes to determine the feeling is good. Sitting on the mattress isn’t a good idea because you cannot determine the comfortability.
Useful mattress facts…
A comfortable mattress must provide a regular support all throughout from head to toe. If there are some gaps on your mattress particularly on the waist, you are not getting the appropriate support that your body needs.
If your mattress is too soft and you have back pain, you can install a firm support by putting a board under your mattress. However, it is not ideal for routine sleeping, it is only ideal until the pain in the back goes away.
Every 3 to 6 months, revolve your mattress upside down or clockwise in order to reduce the body indentations. Rotating the mattress also lessens the chance of wear and tear.
If you‘re not comfortable with your bed mattress anymore, maybe its time for you to buy new one. As you know, there’s no normal life span for mattresses, it basically depends on the usage or kind of mattress.
Significant changes on your life may also an indication that you must purchase new one. As an example, perhaps you gained or loss lots of weight or you have a medical condition that may change your sleeping habits or even you changed partners are signs that you should change your mattress.
In the occasion that your mattress is too firm, you can also buy a certain padding that are available in a certain bedding and mattress stores. You can choose either 1 or 2 inch thick padding, depends on your preference.
Next, pillow talk…
After determining the appropriate mattress, the pillow is another important factor for us to get the sleep that we need. According to Dr. Peter Mckay, people must realize the important of the pillow, it means people should choose a pillow that can support the neck and the lumbar and thoracic sections of the spine.
It is very important to take your time on choosing the best pillow, whether if your are lying on your neck, head or side, it is very essential that it should be the same level as you mid and lower spine. It means your pillow should not be that thick because it can cause you some muscle strain especially on the neck.
The materials used for pillow are also one factor to be considered, it is best to choose the firmer foam as well as materials to support your head and back. It also means that you should be comfortable with the pillow you choose.
If you sleeping on your side and your other hand are sustained under your pillow, it is an indication that you can’t get the support you need from the pillow.
In addition, there’s no standard fit or size for pillows. It means find the one that can make you feel comfortable enough to get the quality sleep you needed.
Chiropractic Care Can Help…
In the event that you are experiencing severe pain and discomfort or find it hard to sleep every night, it is best to consult the nearest chiropractor in your area. As you know, chiropractors are trained and licensed to provide diagnostic and treatment for patients who cannot sleep well. More and more people are now opting to chiropractic medicine, for the reason that it promotes a more conventional type of treatment, wherein it doesn’t require drug or medication or surgery to treat a certain condition. Plus the fact that it is cost effective compare to other treatments.