- Daytime fatigue and/or sleepiness
- Gastrointestinal symptoms
- Low motivation and energy
- Poor concentration
- Inability to stay focused
- Lack of coordination can lead to errors and accidents
Combat InsomniaThe body needs adequate, restful healthy sleep to perform its best. Insomnia can cause mental fuzziness and interfere with how the body performs its regular activities. It also increases the risk of:
- Some light regular exercise before dinner time can help put the body in a restful state by bedtime. But do not exercise close to bedtime, as this can amp up the body creating restlessness.
- Get out into the sun as often as possible to stimulate melatonin release, which will help reset the circadian rhythm.
- Reduce stress through yoga, meditation, and Tai Chi, whichever works and are great ways to help teach the mind and body to relax.
- Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon onward.
- Keep alcohol consumption to a minimum.
- Have a small snack of protein with a complex carbohydrate just before bed, like some peanut butter on a whole-grain cracker. This will keep the blood sugar from dropping too low, causing the body to wake up.
- Maintain a regular sleeping and waking schedule.
- Turn off the television or any type of electronic device screen an hour before bed, as it stimulates the brain, causing sleep difficulties.
- Keep the bedroom dark, quiet, and cool.
- If lying awake for more than about 20 minutes, get up and sit in another dark/dimly lit room until sleepiness begins to come on.
Lack of Sleep Stops Muscle GrowthLack of sleep has a significant effect on catabolic hormones, and specifically, a hormone called cortisol. Cortisol is a hormone that is released as a stress response. It helps break down tissue including muscle tissue, which gives the body energy that it needs to deal with whatever stressful situation the body is dealing with. Research has shown that during restricted sleep and complete sleep deprivation, cortisol levels become elevated the following evening by up to 45%, potentially accelerating the development of metabolic and cognitive impairment. Cortisol has a muscle-reducing effect, and increased levels from a lack of sleep can threaten muscle development. The overall effect of not sleeping enough can seriously hamper efforts to gain muscle and increase Lean Body Mass.
Dr. Alex Jimenezâ€™s Blog Post DisclaimerThe scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
ReferencesBolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017. Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015. What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
The information herein on "Combat Insomnia with Chiropractic Care" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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