Many of us have been there at some point in our lives: We lay awake in bed, counting sheep, feeling restless, and unable to fall asleep…
For some people it’s a once in a while occurrence, but for many, it’s a chronic problem. While the situation may seem hopeless for those who have suffered from insomnia long-term, studies are now showing that Chiropractic may actually have a helpful role to play. Of course, if chronic pain is part of what is causing your sleep deprivation, then chiropractic may help you sleep better because it can alleviate this pain. But even if this is not the case, Chiropractic treatment seem to be doing the trick. In fact, in a recent study of 221 chiropractic patients, one third of the subjects who completed the required interview reported immediate effects on their sleep after a chiropractic adjustment. From this group of responders, a whopping 98% recorded improved results with chiropractic versus those whose sleep patterns did not get better.
In conjunction with trying Chiropractic treatment, there are plenty of other tips you can try if you’re having insomnia. Here is a great comprehensive list from Functional Medicine guru, Dr. Andrew Weil, MD. In the article, a few specific ideas he suggests trying include:
- Establishing a consistent bedtime routine. Take a warm bath, go for a relaxing stroll, or practice meditation/relaxation exercises as part of your regular nighttime routine.
- Trying to go to bed at the same time every night, and getting up at the same time each morning. This includes weekends.
- Getting plenty of exercise during the day. Studies have shown people who are physically active sleep better than those who are sedentary. The more energy you expend during the day (preferable earlier in the day) the sleepier you will feel at bedtime.
One thing to also keep in mind is that your insomnia may be linked to a disruption in your natural circadian rhythms. A circadian rhythm, popularly referred to as body clock, is an endogenously driven (non-reliant on environmental cues), roughly 24-hour cycle in biochemical, physiological, or behavioural processes. If your circadian rhythms are off, one method thought to help reset them is to try waking up at the same time every day, getting out of bed, and doing approximately 3 minutes of vigorous exercise right away. Another interesting tidbit: Your circadian rhythms can be affected by surrounding levels of light or darkness. This is often why it’s so difficult for people to fall asleep during the day, even if they are really tired. Interestingly, there are actually special alarm clocks to deal with this phenomenon. These clocks have a dimmer light built into them. Instead of ringing, they slowly turn on the light to mimic the rising of the sun! I’d be curious to know if any of our blog readers have tried these clocks out, and if you feel like they’re working. Also, feel free to leave a comment on different tactics you’ve used to help fight insomnia.
– Dr. Bart
