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