Do you rely heavily on the SNOOZE button?  If so, you are probably not getting enough sleep.  Giving your body the proper amount of sleep is critical for healthy living.  Here are some of the reasons sleep matters:

• Your body repairs and heals while sleeping
• Sleep strengthens your immune system
• You will have an easier time losing weight and maintaining a normal body weight
• You will be able to think clearer during the day when you get the proper amount of sleep
• Sleep reduces stress, lowers blood pressure, and reduces stress-related chemicals in your body
• Sleep helps balance your mood
• Memory is improved by sleep

The average amount of sleep you need can be summed up as follows:

• Adults: 7-8 hours
• Teenagers 11-17 years old: 8-9 hours
• Children 5-10 years old: 10-11 hours
• Preschoolers 2-4 years old: 11-13 hours
• Babies and Toddlers: 12-18 hours

9 Tips for A Better Night’s Sleep

1. Go to bed close to the same time every day.
2. Avoid eating a great deal of food or liquids just before bedtime.
3. Avoid caffeine, alcohol, and nicotine in the evening time
4. Exercise regularly
5. Create a comfortable, quiet, and dark bed room
6. Avoid naps after 3:00 PM, and do most of your sleeping in the PM
7. Choose a comfortable and supportive pillow and mattress
8. Start a relaxing bedtime routine
9. Only go to bed when you’re tired and turn out the lights

Enjoy a peaceful and  restful night’s sleep!

Most people find sleep enjoyable – as it provides refreshing rest for the body and soul. But if you’re NOT like “most people” (perhaps you describe yourself as a rebel of sorts) and you could care less about the health benefits of a great night’s sleep… then read on.  By implementing only a handful of the following tips, you can achieve a truly horrible night’s sleep:

1. Stay in “work mode” right up to the last waking minute.  Keep your mind intently focused on work as much as possible. Even if your body has left work, your mind doesn’t have to!  Ignore any temptations to refresh yourself and “enjoy life”.
2. Get yourself “fired-up” at bed time.  Build off of your frustrations, anxieties, and worries.  Avoid any activities that may act to calm yourself, such as reading, prayer, deep breathing exercises, or any other relaxation techniques.  Especially avoid talking things out with a loved one.  Just keep holding on to anything and everything that’s bothering you.
3. Eat just before lying down to sleep. Don’t give your body a chance to digest your food.  That bloated feeling will contribute to a terrible night’s sleep.
4. Avoid exercising.  Exercise can contribute to the relief of your tension, which you just can’t afford to lose if you’re looking to toss and turn all night.
5. Indulge in caffeine and sweets.  Nothing thwarts relaxation more that a quick burst of “artificial” energy.  Avoid foods that provide “healthy” energy, such as whole grains, beans, nuts, seeds, fruits, and vegetables.  Filling your body with unhealthy foods is one of the keys to achieving a horrible night’ sleep.
6. Don’t forgive others.  Hold in all your anger, resentment, and bitterness.
7. Make sure your pillow and mattress provide no support.  Avoid “cervical” pillows and therapeutic beds, as they can only act to relax your spine and body.
8. Ignore your pain.  Avoid any temptation to call your chiropractor or massage therapist.  Chiropractic care and massage can relieve pain and relax your body and many patients report  that they sleep better while under care.  Relish your pain and stiffness, and don’t worry… it’ll be there in the morning.

Sleep has a huge impact on your health and wellness. Getting enough good sleep is essential for the refreshment of the body and mind. During sleep the body heals, boosts the immune system, rebuilds and recharges. Everyone is different, but most adults need around 7-8 hours of good sleep per night. To have superior health, you should strive to improve the quantity and quality of your sleep.

Your pillow is probably one of the most important parts of restful sleep. Your pillow should do a good job cradling your head and neck for many hours. When looking at your cervical spine (your neck) from the side, it should have a “c”-shaped curve (like a banana). Your pillow should support this natural curve of your neck. Your pillow is the least expensive and most immediate solution to a bad night’s sleep, and can help reduce headaches, tension and neck pain.

Quick tests to see if you need a new pillow:

• Does your pillow support your head and neck?
• Do you need to use more than one pillow or fold your pillow to get comfortable
• Are you in discomfort when trying to sleep?
• When you awake, are you in discomfort?

If you answered “yes” to any of the following questions, you could use a new pillow. We recommend a pillow called the Chiroflow. It is suitable for almost all of our clients.

This same pillow is also sold in the medical community and is called the “Mediflow”. It’s water-filled pillow that’s well-designed, durable and very affordable. It’s quick and easy to fill with water. Because you’re the one who fills the pillow with water, you determine the level of support.

Many of our patients report an immediate improvement of the quality of their sleep when switching to the Chiroflow pillow. I’ve found that it provides better support and a more restful sleep than even the top of the line memory foam pillows. I’ve seen memory foam pillows start packing down in just a few months and lose their supportive qualities. But unlike foam, the supportive nature of the Chiroflow doesn’t change because water doesn’t compress over time. I’ve been personally using and prescribing the Chiroflow water-filled pillow now for years and have been extremely satisfied.

Please call me or stop by for more information about the Chiroflow pillow and how you can improve the quality of your sleep.