Keep Sleep on Your To-do List

Eat and Drink to Induce Sleep

With a lengthy to-do list, including shopping, entertaining, and a whirlwind of festivities, sleep sometimes gets shortchanged during this busy season. Here are a few ideas that might help ensure you get the sleep you need to stay refreshed and energized all season long!

If sleep is elusive during this busy season, a warm cup of chamomile tea before bed may help induce slumber. Likewise, eating tryptophan-rich turkey before bed might also help. Other natural sleep enhancers include warm milk, nuts, seeds, and bananas. These contain tryptophan and magnesium, which may also induce sleep.

Take a Natural Approach

While there are numerous over-the-counter sleep aids on the market, taking the natural approach is encouraged as supplements typically don’t have unwanted side effects. Magnesium, GABA and valerian root are often used to promote sleep.

Check Your Bedtime Rituals

Just as children are likely to have a bedtime routine; adults can also benefit from having a pre-bed routine. A warm bath about an hour to an hour and a half before bed is relaxing and may enhance sleep. Reading may also calm a busy brain and allow you to ease into a blissful state of sleepiness.

Avoiding all electronics, (TV watching, cell phone, computer or tablet use) is advisable as the stimulation from the artificial light can make it difficult to shut down.

Seek Chiropractic Care

We encourage you to visit us regularly during this festive season. Because chiropractic aims to reduce nerve interference, your body may function better, and your sleep may improve as a result.

When you experience regular, restorative sleep, you’ll have more energy to tackle the many to-dos of the season and enjoy the festivities in the process!

If You Must Do It, Do It Right!

Here are some valuable tips to help keep your back healthy the next time you tackle those outdoor to-dos:Whether we’re raking leaves, shovelling snow or planting flowers, these and other backbreaking chores can not only cause pain but injury as well.

  • Have a young family member or neighbor do the job for you. 
  • Keep the rake or shovel near your body to avoid injury. Extending it away from you and then pulling sharply inward could spell trouble for an older or vulnerable back. 
  • Try not to twist your torso. 
  • Bend using your knees, not your back. 
  • Take frequent breaks. Some people work nonstop for many hours and feel fine, yet wake up the next morning barely able to move. 
  • Schedule an appointment. We will reduce any interference to your nervous system allowing your body to function at its fullest potential. 

Remember, if your back starts to feel tired or stressed be sure to stop, rest and visit us for quality chiropractic care. Regardless of the activity, taking proactive steps to keep your back strong and healthy is the best way to get the job done.

Embrace a Healthier New Year

Adopt a Clean DietAre too many sweets, too few visits to the gym and too many sick days reminders that it might be time to stock your wellness arsenal for the New Year? Getting on the path to better health doesn’t have to be painful. It just starts with simple, yet smart, steps.

Is your diet dirty? The New Year is an ideal time to clean it up. How? 

  • Choose foods in vibrant hues: Your plate should be covered with richly colored fruits and vegetables, which often mean the antioxidant levels are high. From kale and spinach to blueberries and pomegranates, colorful fruits and vegetables not only taste great, but they may help boost your immune system. Whenever possible, buy organic or grow it yourself! 
  • Banish bad fats: Trade artery-clogging saturated fats found in butter, ice cream and whole milk for heart-healthy fats found in fish, nuts and healthy oils. Try to avoid trans fats as well as they are very unhealthy and could spell trouble for your heart. 
  • Pick powerful proteins: Healthy protein choices include wild salmon, poultry, beans and quinoa. Though it’s high in protein, red meat should be limited as it’s associated with various health risks. If you do opt for meat, choose lean, grass-fed beef. 
  • Say no to processed foods: Sure, they’re convenient, but processed foods are often filled with multisyllabic ingredients that can be detrimental to one’s health. Simple test: Can you pronounce the ingredients? If not, don’t buy it. 

Engage in Regular Exercise 

Whether you enjoy swimming, cycling, running, or simply walking, getting regular exercise not only fires up feel-good endorphins but can help you stay well and possibly live longer. To stick with exercise, choose an activity that you love. If it’s hard to stay motivated, consider working out with a friend, spouse or significant other. When you have accountability, you’re less likely to ditch your workout plans. 

Get Enough Sleep

If you find yourself longing for a caffeine IV drip because of insufficient sleep, it’s a good idea to evaluate why you may be lacking restorative rest. Keeping the temperature in your home at a relatively cool setting may help your sleep improve. Also, try to restrict caffeine consumption to the morning hours as drinking caffeinated beverages too late in the day can keep you wide awake. 

Avoid electronics time as the artificial light from these gadgets can make it hard for your mind to shut down for the night. Keeping a sleep routine such as getting to bed at the same time may help as well. 

Visit Us Regularly 

Remember, your greatest wealth is your health. Add regular chiropractic visits to your schedule for a natural way to boost your immune system so you can stay well and optimize your health.

“Take care of your body. It’s the only place you have to live.”
– Jim Rohn

What’s Really Causing Your Back Pain?

When back pain happens to you, it’s a far cry from enjoyable. And while no one likes to experience it, the pain itself is actually quite common. In fact, nearly every adult in the world has experienced back pain at some point during his or her life. But in many cases, back pain doesn’t actually begin in your back. 

So, where does it start? Take a look at a few options that could be responsible for your back pain.

Hip Misalignment

Do you ever feel like you’re taking uneven steps? Frequently carrying a heavy bag to one side, poor posture, and not wearing supportive shoes can all contribute to hip misalignment leading to low back pain. Misaligned hips often begin as a result of weak back, core or pelvis muscles and uneven shoe wear. 


In today’s world, it seems that we’re all guilty of spending at least some amount of time each day looking down at our smart phones or tablets. Unfortunately, too much of this downward tilt can cause pain in your neck from overstretching tissue and muscles, eventually leading to spinal misalignment. Back pain as a result of text-neck is a compensation reaction, with the real issue being the neck.

Teenagers and younger children face the highest risk for suffering from symptoms of text-neck. 

Prolonged Sitting 

If you spend most of your day behind a desk, you could find yourself sitting for hours on end without much movement. Prolonged sitting compresses the spine and increases stress on the back, legs, arms and even neck. To combat back pain caused by long periods of sitting, set an alarm to remind yourself to get up and move every hour. Choosing an ergonomic chair, keyboard, and mouse pad for your work space can also benefit your health. 

Regardless of where your back pain has started, chiropractic care can usually help. To learn more about how adjustments could help you, contact our practice to set up an appointment.

What Are Muscle Spasms?

The answer is – it didn’t. Reaching for the towel overextended a muscle that was already strained. This made the muscle stiffen and go into spasm to protect it from any further harm. Muscles can become strained due to repetitive movements or habits, such as poor posture, heavy lifting, swinging a baseball bat or sitting in front of a computer.You reach for a towel on the top shelf of the linen closet and your back wrenches in pain as a muscle goes into spasm. The pain is excruciating and you can barely move. How could something as simple as reaching for a towel produce such pain?

Often, when muscles have been strained for some time, all it takes is one sudden movement (i.e., one stretch for a towel) for an already strained muscle to go into spasm. When this happens, all the muscle fibers contract at the same time. Muscle contraction cuts off blood supply, which creates even more muscle pain, causing the muscle to contract even further. This is an all too common occurrence for some people who lie immobilized on the floor for hours because the muscle doesn’t relax with movement. 

Help for Your Muscle Spasms 

It can take several weeks for a muscle spasm to subside, so try the following to help the healing process.

  • Rest. 
  • Apply ice/heat to assist in pain relief. 
  • Since a lack of magnesium, calcium and water are thought to provoke muscle spasms, increasing your intake of all three may help as well. 
  • Seek Spine & Muscle care at Rapha Clinic. 

Our Spine and Muscle care helps to alleviate the cause of muscle spasm once it is present as well as helping to prevent it from occurring in the first place! Proper joint and nerve function is essential to proper muscle function, and spinal adjustments locate and correct areas of the spinal joints where there is nerve and joint dysfunction.