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  • Writer's picturetrainyourwayfitnes

3 tips to better sleep


Chiropractic adjustments help to balance your autonomic nervous system, which consists of two parts; the sympathetic (fight or flight) and parasympathetic (rest & digest). Our modern lifestyle has left us exposed to so many stressors in our environment that tend to keep us in this sympathetic, fight or flight, state. When we are in this state, it disrupts our sleep because our body is on alert to the perceived dangers. Our autonomic nervous system is primal and cannot differentiate the difference between stressors like a predator versus our jerk boss at work that micromanages us! The autonomic nervous system will activate just the same between the two scenarios. As you can imagine, this sympathetic portion of our nervous system has always been crucial for human being's survival, but it's our lack of ability to get out of this state and recover back into a parasympathetic state that affects our sleep.


Many of us finish our busy days with our favorite TV show, scrolling through TikTok or Instagram on our phones, or getting back to emails on our computers. These devices all contain blue lights that affect our body's natural circadian rhythm, which affects our body's perception on what hormones to secrete during what times of the day. At night, our body should start to secrete melatonin to help us get tired an prepared for sleep. Our body is smart and knows to do this via light exposure. When we are exposing our body, specifically our eyes, to artificial light past the time our ancestors would have had exposure, we do not get this natural hormone secretion. Our body still perceives it to be daytime. We recommend getting off of all devices at least 1 hour before bed to help balance this circadian rhythm and allow your body to secrete melatonin for optimal sleep. At the very least, wear blue light blocking glasses in the evening.


Our modern day lives are FULL of stimulation, and we live in very go, go, go world. From driving in rush hour traffic, to email, text, and social media notifications, to driving kids to and from school and sports or activities, we always seem to be on the go. Because of this, it's so important to make sure that you have somewhere to go and unwind from the craziness, and your bedroom is the perfect spot. We recommend you keep your bedroom a relaxing space by eliminating any clutter, painting the walls a relaxing color, and avoiding any activities such as work or watching TV. These activities create more "noise" and wire your nervous system into associating that space as a place of work, stress, or stimulation. You ideally want your bedroom to be a safe haven and associated with rest and relaxation.


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