Insomnia is a sleep disorder that affects as many as 35% of adults. It can lead to a lot of issues because sleep is when we heal and re-energize.  It can lead to weight gain, accidents and long term chronic problems. 

Common Causes of Insomnia:

• Stress
• Irregular sleep patterns
• Lights and devices in the bedroom
• Mental health disorders
• Sensitivity to noise
• Unhealthy sleeping position
• Mattress incompatibility
• Hormonal changes (menopause/manopause)

Insomnia seems to get more common as we get older.  If you have problems sleeping, try some of these methods:

1. Listen to relaxing music. White noise and nature sounds can be quite relaxing and serve as meditation before going to sleep. 

2. Avoid snacks right before bed especially grains and sugars. Raises in blood sugar can inhibit your sleep. Then when your sugar level drops, it may wake you up and give you difficulty in falling back asleep. 

3. Try to sleep in complete darkness if possible. Light can disrupt your pineal gland which produces melatonin and seratonin. 

4. If you wake up at night to go to the bathroom, make sure there is as little light as possible. It will keep melatonin levels at the right levels and get you back to sleep. Wearing eye covers helps too! 

5. If possible, take the television out of the bedroom and if you do have television, refrain from watching it an hour before bed. Television stimulates the brain and it will take longer to fall asleep. 

6. Since the feet have less circulation than the rest of the body, wear socks to bed. Studies have shown that if your feet are cold, it disturbs your sleep. 

7. Read a relaxing book before bed. No thrillers or high drama novels. 

8. Alarm clocks should be somewhat soothing but still wake you up. Having a loud sound wake you up is stressful to your body. There are alarms that help create a sunset effect and the light increases gradually waking you up smoothly. If that is not your style, then how about a CD or radio station that plays classical music, jazz or blues. These tend to be soothing yet stimulating enough to wake you up. 

9. Writing your ideas down on paper to get them out of your system. Writing down your thoughts allows you to relax and get back to sleep. 

10. Get to bed as early as possible. Did you know that our systems, particularly the adrenals, recharge and recover during the hours of 11 p.m. and 1 a.m? The gallbladder dumps toxins during this time as well. 

11. Check the EMFs (electro-magnetic fields) in your room. High levels caused by radios, cell phones and electronics can interrupt the pineal gland which has a direct effect on Melatonin and Seratonin. Turn off your phones, computers and keep them out of your room if possible.  There are gauss meters that check the levels. 

12. Don't have your heat on above 70 degrees. If you are too hot, it will wake you up and be difficult to fall asleep.

13. Eating a high protein treat before a few hours before bed raises melatonin and serotonin levels. 

14. Try to keep prescription medication at low levels. Many drugs have insomnia as a side effect. 

15. Avoid caffeine. 

16. Avoid alcohol. Alcohol prevents deep stages of sleep so it may cause you to wake up easily. 

17. Stay fit. Being overweight increases your chances for sleep apnea. 

18. Avoid foods that may cause you to become congested or cause gas. 

19. Avoid drinking beverages within 2 hours of bedtime. Drinking fluids right before bed will cause you to get up and go to the bathroom and disrupt your sleep. Also make sure to go to the bathroom right before bed. This decreases your chances of waking up in the middle of the night. 

20. Take a hot bath or sit in a sauna before going to bed. 

21. Keep the alarm clock away from your view. If it is pointing toward you and you are a light sleeper, you will look at it and disrupt your sleep. 

22. If you are menopausal or peri-menopausal, hormonal changes may cause problems. You may need to consult a nutritionalist to help you eat foods to regulate your hormones or seek out a endocrinologist who specializes in women's health. 

23. Stay consistent with your bedtime. It keeps your body in a rhythm and it becomes routine and easy. 

24. Exercising for 30 minutes regularly. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you are a morning person. 

25. If you have tried all of these tips but still have problems, you may want to get your adrenals checked. Adrenal stress causes insomnia because your body is always "on". 

Chiropractic can greatly increase sleep.  Stress causes your body to regulate improperly and the brain is stressed and working.  Allowing this stress to be alleviated allows your brain and body to go into parasympathetic mode which leads to sleep and better digestion.  Dr. Amie Gregory, DC, CCEP, ANF is an expert at full body health and can help and guide you to sleep better and feel better.  Contact us at our San Francisco, CA or San Carlos, CA office today!