Connect with us

Latest News

6 Sleep Hygiene Tips

Published

on

6 Sleep Hygiene Tips

Sleep Hygiene Tips

Not having enough sleep can be absolutely debilitating, both emotionally and physically. So in this article we’re going to look at six sleep hygiene tips.

My first tip is to put down smartphones, put down the tablets, get off the laptop about two hours before going to sleep. Put all of that down because these devices emit a blue light and the blue light has an impact in terms of our melatonin production.

Melatonin is a sleep hormone and what actually happens is that it slowly starts to increase as it gets dark outside. As it gets later on in the night, our melatonin production increases. But if we’re using these devices, the artificial blue light suppresses melatonin production. So not only is it difficult to get to sleep, but it’s also difficult to stay asleep.

If you want to have a good night’s sleep, the first thing you can do is put down the devices.

Tip number two is expose yourself to natural light on a regular basis. Now natural light helps us to regulate that sleep-wake cycle and it also helps in the production of melatonin.

It might be time to take a walk in the park during your lunch break or after work, but you are really enjoying that natural light and taking it as much as possible.

What does a healthy sleep-wake cycle look like?

During the evening what will happen is our melatonin levels will increase while our body temperature will decrease. We’re then going to be less alert and we are more likely to welcome sleep.

In morning, our melatonin will decrease, our body temperature will increase and our cortisol level will increase and we are more likely to feel energized and welcome the day ahead.

Tip number three is establish a regular bedtime routine and also a relaxing nighttime routine. What we mean by that is going to bed at the same time every day, even if you’re not at work, so that’s weekends as well, and also getting up at the same time every morning, even if you don’t need to get up.

Also when it comes to night time, as per tip one, putting the devices down, but also establishing a relaxing routine. It might be having a soak in the bath, reading a relaxing book and it could be listening to a light piece of music or doing some gentle stretching exercises.

It’s not reading emails at 11 o’clock or 12 o’clock at night and and it’s not having a difficult conversation with your partner or your friend. Have a think about that night time routine and adopt a night time routine that works for you.

Tip number four is to avoid stimulants before bedtime. By stimulants I mean tea and coffee. Anything that contains caffeine and also alcohol and nicotine. Alcohol can help us get to sleep, but it’s not very good at helping us to stay asleep. It can be quite disruptive, we can have a disturbed sleep by drinking alcohol.

And also things such as caffeine can have that physiological effect on the body, just be quite stimulating, which is exactly what we don’t want before we go to bed. What we might do is replace that with a hot chocolate or a green tea or chamomile tea or beverage of your choice that is not alcoholic and it hasn’t got caffeine in it.

Tip number five is a simple one: use the bedroom for sleep and intimacy only. No work, laptops, etc, in the bedroom. Sleep and intimacy only. Sleep in a comfortable bed with silver-infused antibacterial sheets.

Tip number six is if you’ve tried all of the five tips that I’ve mentioned in this article and you’re still struggling with insomnia then what I would suggest is you go to see your doctor and check out whether there’s any organic reason for that.

If you’ve heard from your doctor and your doctor said that you’re fine then it may be that the insomnia is caused by stress, depression or overthinking and in which case I’d strongly advise that you see a therapist so that you can address the underlying causes of the insomnia.

Advertisement

Latest News

How does acupuncture work? All you need to know

Published

on

How does acupuncture work? All you need to know

Acupuncture work

Chinese traditional medicine is considered very effective. It consists of many unique methods of treating diseases. Many countries around the world are studying these theories and are beginning to apply them in practice in their clinics. One of these methods is acupuncture. It helps cope with a large list of diseases as well as improve the overall condition of the organism. You can undergo the procedure at a Cross-Up Chiropractic clinic, which employs qualified specialists.

Briefly on the term “acupuncture”

Acupuncture (acupuncture) is an ancient Chinese treatment method. During the procedure, the patient is injected with special needles into the biologically active points. According to Chinese theory, it is believed that the Qi energy is flowing in a person, and only this energy can ensure good health. If it starts to stagnate, various diseases occur. There are over 500 such active points on the human body. They are all connected to each other.

Acupuncture helps:

  • reduce pain;
  • improve the condition of the skin, hair and nails;
  • restore normal hormone synthesis;
  • increase overall immunity;
  • to flush out all the toxins;
  • remove muscle cramps;
  • improve blood circulation.

Acupuncture can really help with a problem with any system of the body.

How does acupuncture work?

A course of acupuncture can only be performed by a specialist who has appropriate training and a license. A person must know when and in what place to insert needles depending on the disease.

The session usually takes place in the comfort of a warm, quiet place on a soft couch. The right amount of needles is injected into a certain part of the body (depending on the problem). The patient usually feels nothing and there is no pain. The session lasts for 15-30 minutes. Then the acupuncturist takes the needles out.

Three to 15 sessions may be needed to improve your health. Everyone feels differently after the treatment. Some feel relaxed and sleepy, others feel a burst of energy.

What can and can’t be done after the procedure?

Immediately after the session, it is recommended that you just lie down for 10-15 minutes and drink water. But these are not all the rules that must be observed. For the duration of the treatment and for two weeks after it, you can’t:

  1. Take any alcoholic beverages. Keep coffee and tea to a minimum. It is better to ask your doctor how much you can drink per day.
  2. Heavy physical activity. Many people feel so energized after the first sessions that they are ready to do something and exercise around the clock. This is not the way to do it. It is better to let the body rest.
  3. Strong drugs like antidepressants, painkillers, and antibiotics are forbidden. Before starting therapy, it is better to ask a specialist about the compatibility of medications and acupuncture.

And the most important point is that for effective results, you need to take a full course of acupuncture. Some patients see an improvement after the second or third time and decide that they have had enough. This is categorically not the way to do it. Only a completed course can benefit the body.

Chinese traditional medicine is considered very effective. It consists of many unique methods of treating diseases. Many countries around the world are studying these theories and are beginning to apply them in practice in their clinics. One of these methods is acupuncture. It helps cope with a large list of diseases as well as improve the overall condition of the organism. You can undergo the procedure at Cross-Up Chiropractic clinic, which employs qualified specialists.

Briefly on the term “acupuncture”

Acupuncture (acupuncture) is an ancient Chinese treatment method. During the procedure, the patient is injected with special needles into the biologically active points. According to Chinese theory, it is believed that the Qi energy is flowing in a person, and only this energy can ensure good health. If it starts to stagnate, various diseases occur. There are over 500 such active points in the human body. They are all connected to each other.

Acupuncture helps:

  • reduce pain;
  • improve the condition of the skin, hair, and nails;
  • restore normal hormone synthesis;
  • increase overall immunity;
  • to flush out all the toxins;
  • remove muscle cramps;
  • improve blood circulation.

Acupuncture can really help with a problem with any system of the body.

How does acupuncture work?

A course of acupuncture can only be performed by a specialist who has appropriate training and a license. A person must know when and in what place to insert needles depending on the disease.

The session usually takes place in the comfort of a warm, quiet place on a soft couch. The right amount of needles is injected into a certain part of the body (depending on the problem). The patient usually feels nothing and there is no pain. The session lasts for 15-30 minutes. Then the acupuncturist takes the needles out.

Three to 15 sessions may be needed to improve your health. Everyone feels differently after the treatment. Some feel relaxed and sleepy, others feel a burst of energy.

What can and can’t be done after the procedure?

Immediately after the session, it is recommended that you just lie down for 10-15 minutes and drink water. But these are not all the rules that must be observed. For the duration of the treatment and for two weeks after it, you can’t:

  1. Take any alcoholic beverages. Keep coffee and tea to a minimum. It is better to ask your doctor how much you can drink per day.
  2. Heavy physical activity. Many people feel so energized after the first sessions that they are ready to do something and exercise around the clock. This is not the way to do it. It is better to let the body rest.
  3. Strong drugs like antidepressants, painkillers, antibiotics are forbidden. Before starting therapy, it is better to ask a specialist about the compatibility of medications and acupuncture.

And the most important point is that for effective results, you need to take a full course of acupuncture. Some patients see an improvement after the second or third time and decide that they have had enough. This is categorically not the way to do it. Only a completed course can benefit the body.

Continue Reading

Trending

error: Content is protected !!