Improving Sleep with Chiropractic Care & Wellness Routines

In 2024, there are many apps and fitness monitors that are trending to give us a greater understanding of the importance of a good night’s rest.   Poor sleep quantity and quality are climbing concerns for many of us.  Without a proper night’s rest, not only do we feel run down the following day, but experts warn us of the detrimental effects on our long-term health.  From mood swings to blood sugar imbalances, weight gain, and reduced memory, those sleepless nights take their toll on the body.  Sleep is how the brain and body repairs and heals.  Everything from your blood vessels to the immune system.  Without proper rest, these processes will certainly be disturbed.

 

Getting to the root cause of sleep issues:

What causes sleep quality and quantity to decline? To truly understand interrupted sleep, we need to look to the root cause.  To do this, we look right to the nervous system because it is the major highway of communication from brain to all organs, cells and tissues in the body.  From infant to child, teen to adult, our body learns to grow and heal through rest and sleep.  How does the nervous system trigger our sleep cycle and rhythm to get ‘out of balance’? In chiropractic medicine, we identify 3 major triggers.

 

• TRAUMA
  The most well-understood trigger is trauma- a bad fall, a slip, or even the slouchy posture we develop while sitting in front of the computer day in and day out.
• TOXINS
  The second trigger is toxins.  Toxins can be from everyday medications, environmental toxins such as pesticides in the lawn, household cleaners, foods, beauty products or even heavy metal toxins.  Toxins are a growing concern for many people because they are on the rise and definitely taking their toll on ourselves and our loved ones.
• STRESS
  The last trigger is stress.  We experience 300 times more daily stress than our grandparents did nearly 60 years ago.  While the stress is not going to go down, our ability to adapt to it must increase.  Stress contributes to an HPA Axis Imbalance where the body’s hormones that control the stress response can run hay-wire.  Hormones imbalances can include DHEA, Pregnenolone, Cortisol, Estrogen, Progesterone, Estradiol, Testosterone, and Melatonin.

Other common causes of poor sleep that contribute to misalignment of the spine and reduce function of the nervous system includes nutritional deficiencies and caffeine abuse.

 

How Chiropractic Care Can Improve Sleep Quality:

• Spinal Adjustments
  A chiropractic examination detects and addresses misalignments of the spine, particularly in the first two vertebrae of the neck. A gentle TRT (Torque Release Technique) adjustment can help realign the spine and reduce the pressure on the nervous system, thereby promoting healthier sleep patterns.
• Reduced Pain and Discomfort During Sleep
  It is not uncommon for new patients to come in complaining of discomfort while sleeping.  This is probably in the top 3 symptoms we see at West Health Spa. Misaligned vertebrae can cause sign
• Increased Relaxation and Reduced Stress
  Alongside addressing and correcting spinal misalignments, chiropractic care is known to facilitate a calmness in the body and a sense of relaxation.  At West Health Spa, we know that relaxation reduces stress, just ask our guests! By promoting a sense of well-being, chiropractic care can help you sleep more soundly and help you to wake up feeling much more refreshed and ready to take on the day!

  Even if you’ve been to a chiropractor before, I believe that every person resonates with their chiropractor a little differently.  Finding the right chiropractor and best chiropractic technique for each person aids in their health journey.  At West Health Spa, I look for the root cause of your sleep disorder through a consultation and examination.  The first step in healing is to understand what has and hasn’t worked for you in the past.  We need a clear understanding of how your alignment may be affecting your nervous system.  With X-Ray analysis and Thermal Scans to gauge underlying inflammation, we can get a good picture of what has been going on.  I am known for the phrase ‘Structure predicts function’.  If we figure out where there is a structural imbalance, we can begin to heal the function of the body.

  Each treatment plan is tailored to the patient and their health concerns and goals.  This may include TRT chiropractic adjustments, structural and postural correction exercises, and typically nutritional recommendations for those who may need this.  As you progress through your treatment plan, I continually monitor progress to ensure you adapt to your treatment plan and get the long-term relief and benefits.Additionally, for many whom have asked, I have composed my Top 10 Sleep Hygiene Rituals that pair well with patients who are undergoing regular wellness chiropractic care.  For more information or to learn more about how chiropractic care can benefit you, feel free to reach out to us for a free consultation!

 

Dr. West’s Top 10 Sleep Hygiene Rituals to get better sleep & wake up feeling refreshed:

1. Stop eating food at least 3 hours before bed.

   Consuming large quantities of food before bed can trigger heart burn & GERD, weight gain, and lead to poor sleep quality.

2. Meditation

   I personally enjoy mediation apps that help me to clear my mind.  Listening to these guided meditations allows me to relax one body part at a time and release the stress that has been built up for the day.  This can also be used while laying down to help you fall asleep faster.

3. Night-time journal.

   I am a believer in gratitude journaling.  What I personally like to do is to journal about the struggles that I had for the day.  Many of us experience a stress throughout the day and we re-play that stress or story in our minds throughout the rest of the day.  Instead of stressing, I use those stories for the greater good.  So, once I have listed out my stressors, I go back and re-write the story by journaling why I am grateful for each and every obstacle, stressor, or concern.  What did I learn? What did I experience? What can I be grateful for in that particular scenario? Try it! I think you’ll be impressed with how much this can help you to release those stressors before bed.

4. Go screen-free for at least one hour before bed.

   Keep your phone away from your bed and in another area so you can focus on calming your mind and body.

5. Sleep wearable or app.

   New technology can help you get into the routine of going to bed and waking up at the same times every night.  As adults, we need between 7-9 hours of sleep every night.  Consistency is key for recovery.

6. Evening tea with adaptogenics.

   I am a fan of herbal teas- they’re warm, satisfying, and relax the mind and body.  There are teas that also include adaptogenics which are plants that can help the body to cope with stress and balance hormones.  These include holy basil, schisandra, and oat straw.  At West Health Spa, we incorporate many of these teas into our spa services to help guide the guest’s body into relaxation.  The key is that these teas are free of caffeine.  Caffeine has a 4 hour half-life.  Which means, if you have coffee at noon, it isn’t technically out of your system until 8pm.

7. Take a shower or enjoy a warm bath with a CBD balm or Arnica Oil.

8. Invest in an evening skincare routine.

   I am all about anti-aging and fighting free radical damage on my skin while I am sleeping! If you haven’t put together a holistic skincare regimen for yourself, you’re missing out! There are so many benefits to taking care of your skin from an anti-aging side, but there are also relaxation benefits when it comes to giving your face a little evening mini-facial before bed! To learn more about the benefits of a holistic skincare routine and your skin type, connect with our esthetician’s at West Health Spa.  We offer free mini-facials every quarter, so you start your skin health journey!

9. Supplement wisely. I am not a fan of melatonin.

   I believe that the moment you start taking it, the body will certainly stop making it.  And melatonin is a hormone! People tend to become reliant on that stuff, and that can’t be good for you.  Your body doesn’t not fall asleep because you didn’t take you dose of melatonin.  But there is a great supplement that I am a fan of, Magnesium Chelate.  This version of magnesium supports the musculoskeletal system and aids in healing of the nervous system, joints, and muscles.  And you’ll be far less likely to have muscle cramping throughout the night too- an added bonus! For more assistance in sleep supplementation, connect with our Functional Medicine Practitioner at West Health Spa.  Functional Medicine gets to the root cause of why your body may have a hard time falling or staying asleep.  It may also help feel recovered or refreshed while waking up in the morning!

10. Get your body adjusted regularly and stay aligned.

    Wellness care has more to do with getting the body to function and heal properly and less to do with making sure you don’t have pain.  If you’re in pain, you waited too long! And (usually) for no reason other than you were too busy.  Invest time into your spinal care and you’ll notice how easy it is for the nervous system to relax right into a restful night of sleep.  And, yes, your joints will be happy too!