Many patients complain of
poor sleep and poor sleep habits. In practice, many parents bring in their
children and babies to help with sleep disturbances.
The first question is the
person having issues getting to sleep, staying asleep or awakening during the
night.
Getting to sleep or staying
asleep issues usually means low serotonin, which is a precursor to melatonin
when the brain does not shut off, this would be a person who is restless and
overthinking as they try to get to sleep.
A 2-4 am wake up can mean a persons blood
sugar is low, eating a few seeds or nuts before bed with protein in it can help
reduce the drop in blood sugar.
If a person complains of
insomnia and can’t get to sleep can mean lower dopamine levels. Many of these
lower brain chemicals can be diet related.
Many patients can suffer from restless legs syndrome which may be due to
low iron levels. Sleep apnea, which many people experience is often associated with being overweight,
gluten intolerances, tethered oral tissue, some people clench jaws at night
which may mean they need proprioception or can be a result of parasites.
Ways you can enhance your
sleep patterns:
•
Get adjusted- specifically the
areas that affect the parasympathetic nervous system ~Rest and Digest your food
!this would be the sacrum and the cervical spine areas of the spine
• Enhance
vagal tone before bed and before
eating – gargling, blowing, deep
breathing
• Meditation before bed- start with 3 min each day HeartMath is a
wonderful tool for kids and adults
• No screen
time of any kind at least 60 minutes
before rest this means no computer, laptop, IPAD, Phone, TV this stimulates the brain and decreases
melatonin production
• No charging
technology in the bedroom as they
emit EMF. If you are using them as an alarm clock turn onto airplane mode
before bed.
• Journal- this helps to dump ideas and issues out of your mind
in a healthy way
• Warm baths – Epsom salt baths with Lavender essential oils.
However, some people cannot tolerate this if they have issues with sulfur based
foods and substances and can be detrimental to their sleep. Essential oils are
also sulfur based.
• Quiet- absolutely no noise in the room. Remove any loud
clocks, animals and other sounds that may cause sleep disturbances
• Darkness -No light in the room – remove or cover over the
light - no routers or other technology in the bedroom.
• Magnesium
Glycinate 400 mg before bed
• Magnesium
L-Threonate may also help
• Adrenal
support may be needed to assist with proper cortisol
rhythm with blood sugar issues
• Weighted
blanket or heavy covers
• Homeopathy: Nux vomica for a racing mind works very well, a
combination such as Pasconal or Quietude for younger children as well
• Deep joint
compression before bed which
increases proprioception
• Room
temperature : 20 degree Celsius room
temp
Dr. Joelle Johnson from
Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer is
available for appointments, call 403-347-3261 to book today.
