Tag Archives: secondary conditions

How to Improve Your Sleep

We all know the frustration that comes with insomnia: watching the clock, counting the hours till morning, and flipping through late night channels. If you suffer from frequent insomnia, you’re not alone. Approximately 30% Americans are plagued with insomnia each year and even more struggle in one way or another with sleep, such as grogginess, poor concentration. But apart from these frustrating symptoms, poor sleep habits can result in long-term medical issues, including cardiovascular disease, anxiety, and depression. Luckily, with some small changes in your habits and sleep routine, you can take control of your sleep and boost your chances of getting better rest.

Limit Your Screen Time

Despite the urge to watch Netflix in bed, try leaving your computer, tablet, or television anywhere but the bedroom. Doing so can improve your sleep, even if you don’t suffer from full-fledged insomnia. Using electronic devices, including your phone, just before bed has been linked to irregular sleep patterns and poor sleep habits. So if you find yourself waking up exhausted or tossing and turning before falling asleep, switch out your laptop for a book.

Move Your Body

An aerobic workout may be enough to tire our your body and promote deep sleep. After all, regular exercise has been found to improve patterns of insomniacs. But even a single moderately paced exercise session may help you to fall asleep faster and stay asleep longer, at least for that night. Exercise may help with insomnia because it regulates your body temperature, reduces anxiety and depression, and helps to normalize your circadian rhythm.

Change Positions or Your Pillows

No matter how tired you are, you may find it difficult to get into a comfortable position and stay asleep. If neck pain or headaches are keeping you awake at night, you may want to re-consider your sleep position or even your pillows. After all, an individual’s reported pillow comfort is correlated with sleep quality. Aim for a position and pillow that prevents your neck from staying in neutral while you sleep. I recommend THIS PILLOW and even sell it in the office. I provided the Amazon link just in case you can save a few bucks by buying it from them. The goal is to improve your ability to get a good nights rest, not to sell you a pillow.

A good night of sleep is irreplacable

Address Pain

Aches and pain not only make it difficult to fall asleep but lead to frequent awakenings, painful mornings, and a restless night.

Unfortunately, pain and sleep may work in concert: pain can lead to poor sleep quality, and poor sleep quality can further exacerbate pain. To break free of this frustrating cycle, address the primary cause that is leading to a secondary condition of pain.

Get Checked For Sleep Apnea

If you are a snorer, wake up gasping for breath, or struggle to stay awake during the day, do yourself a favor and get checked for sleep apnea. It is a condition characterized by cessations in breathing during sleep and it is devastating to your health. Short periods of oxygen deprivation lead to numerous subsequent micro-awakenings, ones that you may not even remember. Although between three and seven percent of adults suffer from sleep apnea, very few get treatment for this potentially dangerous condition.

Consider Supplements

If all else fails, you may find yourself desperate for a good night’s rest. Hopefully you are not drawn to television advertisements for sleeping pills. Before you ask your doctor for a prescription, consider nutritional or herbal-based remedies that may help you get a better ZZZZZ’s. Look for foods that contain melatonin, including cherries. Some studies have found that melatonin supplementation reduces the time it takes to fall asleep and increases quality sleep time.

Replace That Old Mattress

If you are sleeping on a mattress that is more than 8 years old, stop! Take a deep breath, and imagine waking up in the morning without aches pains. I have tested, discarded, and been very disappointed MANY times over the years. There are two mattresses that I can recommend without hesitation. One is the Intellibed, a medical grade bed that is top notch. Unfortunately, like many mattresses, it is pricey. 

The second bed is one that I am extremely happy to share with you. It is the best memory foam mattress I have found. Yes, much better than the “brand name” that we always associate with memory foam and MUCH cheaper. Thankfully, it is cheap in price and TOP in quality. Save your money and brag to your friends that this bed is STRUCTURALLY APPROVED. Do yourself a favor and put this in your shopping cart now and get some much needed rest.

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Whiplash: Don’t Crack That Whip!

Whiplash: The Scary Truth.

Many people hear the term “Crack that whip” or “Whip It” and get a certain song in our heads along with the inevitable big smile. If you aren’t familiar with the song by DEVO that was released in the 1980’s, watch the video below. You can thank me later. Just for the record, they are not talking about whiplash.

neck

Whip It!

What many of us forget is the part that states “break your momma’s back”. That is the line that I will focus on in this blog. That line has a lot of significance right now due to our wet roads.

Whiplash… we all hear about it, but what the heck is it?

For simplicity, whiplash is an injury that can occur in your neck during any fast movement of the head. Most whiplashes are caused by car accidents, sports collisions, falls, and any time the head changes directions abruptly (including stopping abruptly). Watch this video to see how even a minor accident can result in major problems, Whiplash slow motion video.

Contrary to popular opinion, whiplash can occur in ANY DIRECTION. While most of the information out there focuses on rear end collisions (just do a google search on whiplash), in reality, any forceful change in direction can also result in LONG TERM neck damage from a whiplash.

Many cases of whiplash do not cause immediate severe pain. In fact, many report “feeling fine” immediately following a car accident. I often ask people that I know may be suffering from a whiplash type injury if they have ever had their structure evaluated. More often than not, I am sad to hear that they didn’t think about it because it “didn’t hurt”. Remember, pain is often the last of the secondary conditions that follow a whiplash. Some other secondary conditions to be aware of are headaches, foggy thoughts, trouble concentrating, loss of enjoyment in hobbies/ activities, depression, anxiety, headaches, irritability, “fussiness” and MANY MANY others. Any change in attitude, feeling of general well being, and/or mood can be a secondary condition of even a minor whiplash. It is NOT uncommon for a whiplash to actually cause residual or a secondary condition of low back pain!

My point in mentioning all of the symptoms above is to impart the importance of ruling OUT any Structural Shifts of the spine before you write of that “minor accident”, fender bender, fall or “bonk” (for the little ones).

Food for thought… in the United States alone there are an estimated 16,000,000 car accidents each year on our roads. How many do you think has one car traveling faster than the slow motion video above? I would venture to say most of them. You can decide for yourself when you realize that all of you can RUN, roll, or ride your bike faster than the speed in the video.

PLEASE, PLEASE, PLEASE be safe out there and don’t neglect your structure!

If you have been in a recent car accident, then a Complimentary Consultation is a no brainer.

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