Sleepless Nights and Their Consequences
Picture this: You’ve had a long, taxing day, and as you crawl into bed, you expect a peaceful, restorative night of sleep. Yet, instead of drifting off, your mind races with thoughts of the day’s tasks, worries about the future, or just the overwhelming stress of life. The clock ticks away, and before you know it, hours have passed without a single moment of restful sleep.
Unfortunately, poor sleep hygiene is an all-too-common issue in today’s fast-paced world, and its repercussions extend far beyond just feeling groggy the next morning. Chronic sleep deprivation has been linked to numerous health problems, including poor cognitive function, emotional instability, weakened immunity, and even increased risk of cardiovascular disease (Walker, 2017).
Chiropractic neurology emphasizes the importance of restoring balance to the nervous system, not only to enhance physical function but also to support mental clarity and restorative sleep. The good news is that with a few simple lifestyle changes and natural remedies, you can improve your sleep quality and set yourself up for optimal neurological health.
Chiropractic Neurology Principles to Help You Sleep
As chiropractors specializing in neurology, we have seen how closely the nervous system and sleep patterns are interconnected. The nervous system regulates our circadian rhythm, which is a 24-hour internal clock that guides our sleep-wake cycle. Disruptions in this rhythm can lead to difficulty falling asleep, staying asleep, or experiencing deep, restorative sleep. In other words, getting quality sleep is not just about quantity but also about proper neural function and environmental support.
Improving Sleep Hygiene with Chiropractic Neurology
Incorporating effective sleep hygiene into your daily routine is essential for re-establishing a healthy sleep-wake cycle. Here are several practical strategies, rooted in chiropractic neurology and supported by scientific research, that you can implement right away to improve your sleep hygiene.
1. Blue Light & Screen Time: Protect Your Brain’s Natural Rhythm
In the digital age, we are constantly surrounded by devices emitting blue light, from smartphones and tablets to computers and TVs. Research shows that blue light exposure, especially during the evening, suppresses melatonin production, the hormone that signals to your brain that it is time to sleep (Harvard Medical School, 2020). This disruption to your body’s natural rhythm can make falling asleep more challenging and can reduce sleep quality.
Solution: Limit screen time at least one hour before bed to allow your body to naturally transition into sleep mode. You can also use blue light-blocking glasses, install apps like f.lux to reduce blue light emissions, or activate “Night Mode” on your devices to help mitigate blue light exposure. This simple change can help regulate your circadian rhythm and improve your ability to fall asleep and stay asleep.
2. Eating Time: Fueling Your Body for Better Sleep
What and when you eat can significantly impact your sleep quality. Eating a large meal late at night can elevate blood sugar levels and cause your digestive system to stay active when it should be resting. This can make it harder for your body to enter the deep stages of sleep that are critical for physical recovery and cognitive function (Van Cauter et al., 2007). Additionally, consuming caffeine or heavy, spicy meals close to bedtime can interfere with your body’s natural ability to relax.
Solution: Try to eat your last meal 2–3 hours before bedtime. Focus on a light, balanced meal that is rich in protein and fiber, with limited sugar. Avoid caffeine, alcohol, and large meals, as these can disrupt sleep cycles.
3. Physical Activity: Harnessing Movement to Enhance Sleep
Exercise is one of the best ways to improve sleep quality. It has been shown that physical activity helps regulate the circadian rhythm and promotes the release of endorphins, which can reduce anxiety and stress (Hoffman et al., 2011). However, exercise performed too late in the day can increase adrenaline and elevate heart rate, making it difficult to wind down and fall asleep.
Solution: Aim for moderate physical activity throughout the day, particularly in the morning or early afternoon. Engaging in activities like yoga, walking, or swimming can promote relaxation in the evening. Try to avoid vigorous exercise in the hours leading up to bedtime to ensure your body has time to unwind.
4. Mental Well-Being: Calming Your Mind for Better Sleep
The state of your mind plays a key role in your ability to sleep. If you are experiencing chronic stress, anxiety, or emotional tension, your nervous system remains in a heightened state of alertness, preventing you from reaching the restful states of sleep (Roth et al., 2011). Chiropractic care focuses on balancing the nervous system, which can support both mental and physical relaxation.
Solution: Incorporate mindfulness practices, deep breathing exercises, or meditation into your evening routine. Consider seeing a chiropractor for spinal adjustments, which can alleviate tension in the nervous system and promote overall relaxation. You can also try guided sleep meditations or soothing music to prepare your mind for rest.
5. Environmental Conditions: Create a Sleep Sanctuary
The environment in which you sleep is crucial to achieving high-quality rest. Noise, light, temperature, and even the quality of your mattress can affect your ability to fall asleep and maintain deep sleep stages. The American Sleep Association recommends a cool, quiet, and dark environment to foster optimal sleep conditions (American Sleep Association, 2020).
Solution: Keep your bedroom at a cool temperature (around 60–67°F or 15–20°C). Invest in blackout curtains to block out light and consider using a white noise machine or earplugs if noise is an issue. Also, make sure your mattress and pillows provide proper support for spinal alignment, as discomfort can disrupt your sleep throughout the night.
Natural Sleep Aids to Support Your Journey
While lifestyle changes are essential, sometimes we all need a little extra help to wind down. Fortunately, there are several natural sleep aids that can support your body’s ability to fall asleep and stay asleep, without relying on pharmaceutical solutions.
1. Magnesium Supplementation: A Relaxation Powerhouse
Magnesium is an essential mineral that plays a key role in muscle relaxation and nervous system regulation. Studies have shown that magnesium deficiency can contribute to sleep disturbances and increased feelings of stress and anxiety (Barbagallo & Dominguez, 2010). By supplementing with magnesium, you can help support the parasympathetic nervous system, which is responsible for the “rest and digest” functions of the body.
Solution: Magnesium glycinate is a highly absorbable form of magnesium that you can take before bed. A dose of 200-400 mg, taken about an hour before sleep, may help you relax and achieve deeper, more restorative sleep.
2. Chamomile: Nature’s Calming Herb
Chamomile has long been known for its calming properties. This herb contains apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, producing mild sedative effects that can promote sleep (Zick et al., 2011). Chamomile tea is a gentle, natural way to help you wind down before bed.
Solution: Drink a cup of chamomile tea 30 minutes before bed to help calm your nervous system and prepare your body for restful sleep.
3. CBD Oil: A Gentle Sleep Aid
CBD (cannabidiol) oil has become increasingly popular for its therapeutic effects on sleep. CBD interacts with the body’s endocannabinoid system, helping to regulate stress, anxiety, and sleep-wake cycles (Babson et al., 2017). Unlike THC, CBD does not produce psychoactive effects, making it a safe and non-habit-forming option for sleep support.
Solution: Consider using a high-quality CBD oil, taking a small dose (10-20mg) 30 minutes before bed to help ease anxiety and promote relaxation. Be sure to consult with a healthcare provider to determine the appropriate dosage.
4. Lavender Essential Oil Spray: Aromatherapy for Sleep
Lavender is one of the most well-known essential oils for promoting relaxation and sleep. Research has shown that inhaling lavender aroma can lower heart rate, reduce blood pressure, and promote a sense of calm (Hwang et al., 2016). Lavender essential oil can be used in a variety of ways, including in a diffuser or as a pillow spray.
Solution: Use a lavender essential oil spray on your pillow or in your room before bedtime. You can also add a few drops of lavender oil to a diffuser to fill the room with its calming fragrance.
5. Melatonin: The Sleep Hormone
Melatonin is the hormone that regulates your sleep-wake cycle. Supplementing with melatonin can be especially useful for people who struggle with irregular sleep schedules or jet lag. However, it should be used with caution to avoid disrupting your natural circadian rhythm.
Solution: For those who need help falling asleep, melatonin supplements (1-3 mg) can be effective when taken 30 minutes before bed. Be mindful not to rely on melatonin long-term, as your body’s natural melatonin production may become suppressed with extended use.
The Transformation: A Restful Night’s Sleep Awaits
By improving your sleep hygiene and incorporating natural sleep aids, you can reclaim restful, rejuvenating sleep. Chiropractic care can further support your nervous system by ensuring proper spinal alignment and reducing tension, allowing your body to relax and fully recover overnight.
Sleep is not a luxury—it is essential for maintaining a healthy nervous system, boosting cognitive function, and improving overall health. By making small changes to your daily routine, addressing environmental factors, and incorporating natural remedies, you can significantly enhance your sleep quality. The benefits of better sleep will not only improve your health, but they will also increase your energy levels, mood, and productivity.
Do not wait another night to make these changes. Start today, and wake up tomorrow feeling refreshed, balanced, and ready to take on the world.
If you or someone you love is suffering from sleep problems and you would like to learn how chiropractic neurology can help, contact the team at Georgia Chiropractic Neurology Center today. We look forward to hearing from you.
Written by Sophie Hose, DC, MS, DACNB, CCSP
Peer-Reviewed Sources:
- American Sleep Association. (2020). Sleep Environment. Retrieved from https://www.sleepassociation.org/
- Babson, K. A., et al. (2017). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal, 21, 15-16. doi:10.7812/TPP/16-058
- Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and Aging. Current Opinion in Clinical Nutrition and Metabolic Care, 13(1), 29-34.
- Harvard Medical School. (2020). Blue Light Has a Dark Side. Harvard Health Blog. Retrieved from https://www.health.harvard.edu/
- Hoffman, M. D., et al. (2011). Effects of Acute Exercise on Sleep in Individuals with Sleep Disturbances. Journal of Sports Science & Medicine, 10(3), 118-127.
- Hwang, E. H., et al. (2016). Effect of Lavender Oil on Sleep Quality: A Systematic Review and Meta-Analysis. Journal of Clinical Psychopharmacology, 36(2), 126-131.
- Roth, T., et al. (2011). Sleep Disorders and the Impact on Health. The American Journal of Medicine, 124(2), 137-144.
- Van Cauter, E., et al. (2007). Metabolic Consequences of Sleep and Sleep Loss. Sleep Medicine Reviews, 11(4), 219-225.
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.