Poor sleep effects so many people! If you are not sleeping, you aren’t repairing and recovering the way you should from the stresses of life. Most adults need 7-9 hours per night, and not all hours are created equal. The most restorative sleep you can get is between 10 PM and Midnight, so make sure you are asleep by 10 PM to get the best sleep possible.
Another tip that helps is to kick the phone out of your bedroom. All those dings and beeps disrupt your sleep as well. The EMF (Electo Magnetic Frequency) emitted can also disturb good sleep.
Related to EMF is the suggestion to turn off your WIFI router at night. Just simply unplug it from the machine. You will not believe the difference this makes. When we first started doing this, we were amazed at how much better we slept. EMF from WIFI Routers has been linked to night terrors in children as well. The whole family should sleep better with this off.
It is also very important to make sure you are not watching violent or graphic TV shows or surfing social media that gets you all hyped up right before bed. Turning off the technology around 9 PM is a great idea. Things like reading, meditation and positive conversation are all great ways to wind down.
Taking deep breaths where you inhale for a count of 4, hold for 4, then exhale for a count of 4 has a very calming effect on the nervous system, so you can also try this to relax while trying to fall asleep. Chiropractic adjustments also work in this same way to help create a state of balance in the nervous system so you can sleep better. We often hear this in the office after someone has been under care on a regular basis. They not only report that their back or neck pain has subsided, but also ask tell us that they notice better, more restful sleep.
Let’s talk about Vitamins and Minerals for a minute. Proper mineral balance is important for proper sleep. An imbalance of things like calcium, magnesium and potassium can cause things like muscle cramping (not good for restful sleep) and things like restlessness or even the grinding of your teeth. While I am in the process of helping people determine the underlying cause of their mineral imbalances, I often use a mineral supplement that does wonder to help them get some sleep.
I hope this helps you get a good night sleep. I find that sleeping well is a huge piece of the puzzle when it comes to feeling your best.
Blessings!
Dr. Jeni
