An old Chinese proverb states, "Only when one
cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia-and that's most of us-can relate to this all too well.
In fact, surveys have shown that between 40 and
60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches
and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality
Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one
of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic
Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.
As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems-without
the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips
they would recommend for the sleepless in Seattle (or any city, for that matter):
regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before
bedtime. Any later, and your increased heart rate can interfere with your sleep.
your intake of caffeinated beverages such as coffee, colas and tea-try to avoid them altogether late in the day and near bedtime.
In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.
you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive
- Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body
works to digest the food you've eaten.
- Go to bed at the same time each night and get
up at the same time each morning. The routine will help your body know when it is time to rest.
your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you're ready for bed.
Useful mattress facts...
- A mattress should provide
uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're
not getting the full support that you need.
- If you do have back pain and your mattress
is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until
the pain goes away; such firmness is not good for "routine" sleeping.
- Every few
months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It's also good
to rotate the mattress frame every so often to reduce wear and tear.
- If you're waking
up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the
kind of usage it gets.
- Be aware that changes in your life can signal the need for a new
mattress. For example, if you've lost or gained a lot of weight, if a medical condition has changed the way you sleep,
or even if you have changed partners, it could mean that it's time to find a new mattress that will accommodate those
changes and help you sleep more soundly.
- If you're not in the market for a new mattress,
and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it - usually
available at mattress and bedding stores.
Chiropractic Care Can Help...
If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of
chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep.
They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.