Think you’re getting enough sleep?
The answer is… probably not. The Center for Disease Control (CDC) claims 1 in 3 Americans are sleep deprived, more than 35 percent of Americans get less than seven hours of sleep per night, and 1 in 20 has fallen asleep at the wheel in the past month. These are some unsettling trends, indeed. The results of sleep deprivation are reduced productivity and happiness, and an increased risk of multiple diseases.
In addition, more than 50 million Americans suffer from over 80 sleep disorders, including sleep apnea, chronic insomnia, and restless leg syndrome; and millions more are affected by intermittent sleep problems as well. Many sufferers also remain undiagnosed and untreated. The odds of being sleep deprived (less than 6 hours a night for adults) has increased significantly over the years, especially due to the blurred lines between work and home with the increased use of digital technology.
Drowsy driving may also be a contributor to at least 20% of severe motor vehicle crashes. Therefore, the impact of sleep deprivation on American life is significant. Economically speaking, sleep deprivation is estimated to cost over $100 billion annually in medical expenses, sick leave, and property damage.
Sleep is a vital component of every person’s overall health. It’s just as important as eating well and exercising, if not more so. Sleep enables the body to repair itself for a new day. But, it’s not just sleep… it’s the quality of sleep that matters. Signs of poor sleep quality include waking in the middle of the night and still not feeling rested after the recommended hours of sleep.
The following are some of the many benefits of getting a good night’s rest:
- Better productivity and concentration
- Lower weight gain risk
- Better calorie regulation
- Greater athletic performance
- Lower risk of heart disease
- Preventing depression
- Lower inflammation
- Stronger immune system
The amount of sleep needed varies from person to person. Typically, elderly people require less sleep to function properly. According to the CDC, the following is recommended per age:
- Newborns (0–3 months): 14–17 hours
- Infants (4–12 months): 12–16 hours
- Toddler (1–2 years): 11–14 hours
- Preschool (3–5 years): 10–13 hours
- School-age (6–12 years): 9–12 hours
- Teen (13–18 years): 8–10 hours
- Adult (18–60 years): 7-plus hours
- Adult (61–64 years): 7–9 hours
- Adult (65+ years): 7–8 hours
So, how do we go about improving our sleep quality and quantity?
Below are a few strategies to help you get a good night’s rest:
Create a sleep-inducing bedroom that is both comfortable and relaxing. For example, use a high-quality mattress and pillow This also ensures that your spine gets proper support to avoid aches and pains. Avoiding light disruption with black-out curtains since it can interfere with your rest and circadian rhythm. In addition, keep noise to a minimum and find an agreeable temperature.
Take control of your daily sleep schedule by setting a fixed wake-up time, avoiding naps throughout the day, and by making sure you’re getting the recommended amount of sleep each night.
Creating a pre-bed routine that involves winding down for at least 30 minutes beforehand, lowering the lights, and disconnecting from all devices.
Fostering pro-sleep habits throughout the day, like avoiding alcohol, exercising, and monitoring caffeine intake.
Can a chiropractor help you get more sleep?
Most people don’t know that chiropractic care can contribute to better sleep. In fact, according to the National Sleep Foundation, nearly one-third of people who have undergone a chiropractic adjustment say they experience an immediate improvement in sleep.
Other sleep benefits of regular chiropractic care include:
- Easing muscle tension that causes restlessness
- Reduces the occurrence of migraine headaches which can interfere with sleep
- Relieving pain and discomfort
- Stimulating circulation and blood flow
- Improving central nervous system function
A skilled chiropractor can also provide advice on a better sleeping position, postural exercises, supportive mattress, and ergonomic pillow to help you get better quality sleep.
Remember an insufficient amount of sleep can lead to serious repercussions. Always consult with your doctor if you have serious difficulty sleeping. If you find that your sleep problems are worsening and persisting, it could affect your long-term health and safety.
Schedule an Appointment with Our Chiropractor in Edison
A complete chiropractic plan of care helps patients become stronger, relieve stress, manage pain and enjoy the highest possible quality of life. Let our chiropractor in Edison help you achieve your health goals. Call Backsmart Wellness Center today at 732-661-1121.
