Some Common Sleep Concerns and How to Manage Them
Along with stress (which of course can affect our sleep patterns tremendously), lack of proper sleep undoubtedly causes many health concerns and exacerbates others. Generally speaking, sleep concerns include those of us who snore, who can’t sleep, those who wake during the night and can’t fall back asleep, those with excessive movement during sleep, and those of us who sleep but don’t feel rested in the morning. Some examples of the more common sleep concerns are below, along with some ideas on how to manage them with natural health care.
1. Snoring. While snoring usually interferes with others' sleep, it can still be a sign of your own breathing issues and possibly even sleep apnea. Sleep apnea can be dangerous to your health and so should be checked at a sleep clinic if you think this is what you are suffering from. Otherwise, you can try and minimize your snoring by losing a little weight, cutting down on smoking and alcohol consumption, and trying to avoid sleeping on your back. Since the muscles in your neck and throat are often the cause of snoring, treatment with a chiropractor may also give you some relief from snoring.
2. Insomnia. This term really applies to both not being able to fall asleep and not being able to stay asleep. Insomnia tends to be more common with women, people with depression, and those over 60 years of age. Acute (short-term) insomnia often goes away on its own, whereas chronic (longer-term) insomnia obviously needs more attention. Some ways you can try to combat insomnia with natural health care include counselling, acupuncture, and naturopathic medicine.
3. Restless Limbs. Usually the legs (known as Restless Leg Syndrome), having involuntary movement of your limbs at night can not surprisingly be very disruptive to your sleep. The usual cause of restless limbs comes from certain vitamin or mineral deficiencies, pregnancy, or underlying medical conditions such as anemia, diabetes, thyroid disease or Parkinson’s disease. Treatment via natural health care is possible, and you can seek help for restless limbs with acupuncture, naturopathic medicine, and even physiotherapy or osteopathy.
4. Not Feeling Rested. Feeling sleepy during the day despite what should have been a restful night’s sleep can be very confusing and frustrating. Once you’ve ruled out concerns such as anemia, tackling your low energy is often best achieved with acupuncture and/or some naturopathic medicine.
Good Sleeping Tips:
- Try to go to bed at the same time every night, and wake up at the same time every morning
- Establish a routine for bedtime that might include relaxing activities such as a warm bath, meditating, or reading
- Stay away from caffeine, especially in the latter half of the day
- Avoid sugar and processed foods
- Keep alcohol consumption to a minimum
- Exercise in the first part of the day rather than the latter half
- Sleep in as dark a room as possible, with as much quiet as possible (even consider earplugs to help)
- If you can’t fall asleep in 20 minutes of going to bed, try doing something quiet like reading or watching television, then try again when you’re tired again
If you’d like some more information, would like to book a free consultation or would like to go ahead and schedule an appointment at Yellow Gazebo, please give us a call at 416-909-2334, email us at firstname.lastname@example.org, or use the online booking link below. We’ll be happy to help you get on your way to optimum health.