Light sleepers have difficulty because every little noise or movement causes them to stir. This may be due to low levels of the brain chemicals serotonin and melatonin. In addition to sleep disturbance, there may also be anxiety, depression, or chronic pain.
Melatonin can be helpful in this type of insomnia. To mimic natural release take a small dose of melatonin (1-3mg) at the same time every evening (ie. 1 hour before bed) and sleep in complete darkness.
Restless sleepers struggle to get comfortable and tend to feel wound up and unable to relax. Muscle tension, restless legs, and jaw clenching may also occur.
This may be associated with low levels of GABA, a brain chemical that promotes calming and relaxation. Doses of GABA range between 100-500mg and can be combined with melatonin. Take a dose at suppertime to promote relaxation and again at bedtime to help with sleep.
Night owls tends to get an evening “second wind”. Perhaps they can get to sleep but after a couple hours (bing!) they are wide awake again.
This may be due to elevated cortisol. Cortisol gives us energy and alertness throughout the day. When cortisol is high at night it impairs our ability to fall or stay asleep. High cortisol levels are commonly found in chronically stressed individuals.
Phosphatidylserine is a nutrient that helps lower cortisol levels. It can be taken an hour before bed, at bedtime, and with waking during the night.
Your naturopathic doctor can help identify the pattern and underlying causes of your sleep disturbance and determine the most appropriate treatment. Book an appointment with Dr. Mazurin and put an end to your sleepless nights.
Dr. Mazurin’s personal website
Related articles:
Sleep A, B, and ZZZ’s
Sleep Hygiene
This Just In.. Sleep Is Really Important
Best Sleeping Position for Neck Pain
Ideal Sleeping Positions
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Research has shown that Massage Therapy may reduce stress hormones such as cortisol and increase good hormones like serotonin and dopamine.
Lets look at what these hormones actually do:
a) Cortisol, when constantly produced due to a persistent stress response, along with other stress hormones, can increase risk of anxiety, depression, digestive problems, heart disease, sleep problems, weight gain, memory loss and concentration impairment.
b) Serotonin is a neurotransmitter released by the brain that helps relay messages from one area of the brain to another. It can have a positive impact on relaxation, sleep, and mood stabilization.
c) Dopamine, also a neurotransmitter, plays a part in motivation and concentration.
Long-term exposure to cortisol and low levels of serotonin and dopamine can have negative impacts on the body. Trying to manage everyday stress is key in maintaining a happy and healthy life. Massage Therapy may help to get you back on the right track. RMTs may help to promote relaxation, decrease depression, improve sleep, and decrease muscle tension, stress and anxiety.
If you are suffering with any of the above, come in and treat yourself to a massage. Your body and brain will thank you!
Have a great day
Nicole LeBlanc
Vancouver Registered Massage Therapist
When exposed to stress, our “fight or flight” nervous system signals the adrenal glands to produce cortisol, one of the bodyʼs main stress hormones. If cortisol levels become too high for too long undesirable effects may begin to occur.
You know youʼve pushed your adrenals too much when you experience symptoms such as fluid retention, spiking blood sugar levels, weight gain, and decreased immune function. People who live the “fight or flight” zone may also be prone to anxiety, muscle tension, and sleep problems.
Think of your adrenals like your bank account. If you keep withdrawing from your account youʼll eventually be overdrawn. At that point every little financial need will seem like a big deal. If you constantly press your adrenals with stress eventually even little issues create big stress responses. When pushed to the absolute max, adrenal burnout can manifest as fibromyalgia, chronic fatigue, or autoimmune conditions.
You can reduce the stress on your adrenal glands by making simple lifestyle changes. Include protein with snacks and meals to keep your blood sugar and your adrenals balanced. Reduce coffee intake to just one cup in the morning. Aim to get to bed by 10pm at the latest.
In addition to lifestyle changes there are some key nutrients and therapies that can help support the adrenals. We can help you prevent and treat adrenal fatigue. Book an appointment with myself today to find out how.
Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath
This acupuncture point is found on the upper chest in a depression under the clavicle two inches from out from the little dip in the center of the throat.
The Kidney Qi is what grabs hold of the Lung Qi to help distribute the air (oxygen) into our bodies. When this process is dysfunctional, there can be onset of cough and or shortness of breath. It’s main function in acupuncture is to unbind the chest to alleviate cough and wheezing. It is also instrumental in harmonizing the stomach to reverse rebellious Qi (Reflux).
For self care between regular acupuncture appointments:
Try tapping with the ends of your fingers on this point (Emotional Freedom Technique Point). Tapping on each side will add more power.
Rubbing essential oils (such as lavender) on this acupuncture point helps calm the chest from coughing during the night and is a great way to get some much needed sleep when you have a cold.
For a congested nose, peppermint or eucalyptus essential oil applied to this acupuncture point will rise to the nasal passages to help open the chest and clear the nasal passages so you can breath in the much needed oxygen to help you get better sooner than later.
This is your acupuncture tip of the day!
Julianne Petersen
Vancouver Registered Acupuncturist
Spleen 6, found on the inside leg just above the tip of the inside ankle bone, (four finger tips up). It is called 3 Yin Crossing because it has three acupuncture channels running through it, the spleen, liver, and kidney channels.
These acupuncture channels influence our body’s ability to handle stress, provide good blood circulation, and help us to feel grounded and supported. It is also the first point used for gynecological issues such as PMS, infertility, and menstruation.
You can use it on your own as an acupressure point to assist you or someone else, to relax; reduce pain and/or go to sleep.
That’s your acupuncture tip for the day !
Julianne Petersen
Vancouver Registered Acupuncturist
Here are a few things to consider:
1. Mattresses should be replaced every 8-10 years.
2. Size- Deciding to go with a Queen or King sized mattress can mean the difference of a few hundred dollars so it is an important decision. If you are a tall individual, a King is a must as you need to ensure your legs don’t hang off the end of the bed! You don’t want to always have to resort to sleeping on the diagonal. 🙂 Do you share your bed with a loved one… including your furry friends? If so, the extra room may be necessary.
3. Firmness– For the majority of my chiropractic patients, I advocate a semi-firm mattress; it’s the half way point between medium and hard. Far too often mattress are purchased too soft because they initially feel more comfortable. Unfortunately, they often don’t have the coil count to support the weight necessary, especially if there is more than one of you in the bed.
4. Coil count– most semi firm mattress have a coil count between 800-1000.
5. Pillow Topper– PLEASE do not purchase a mattress with a pillow topper attached! This will SIGNIFICANTLY reduce the life span of the mattress as the material will break down over the years due to different pressure points of your body. Your hips and pelvis region are heavier than your legs and your head and shoulders are heavier than your chest so the pillow topper will start to form this shape. You end up with lumps, bumps, or rolls. If you purchase a mattress you feel is a bit too firm, consider buying a pillow topper as an add-on. The second point to consider is if you purchase a mattress with a pillow topper attached, you forfeit the ability to flip your mattress. Rotating and flipping your mattress periodically is essential for maintaining it’s life span.
6. Comfort- All things considered, you still need to make sure you receive a decent night’s sleep! If a mattress hits all the points listed above and felt super comfortable in the store but you are constantly tossing and turning (even after the appropriate break in time), you may need to choose a different mattress. Most stores realize you aren’t going to be able to determine whether the mattress is truly the right one for you by lying on it for 15 minutes in the store so most have a great exchange policy. However, be sure but to check with the store on their particular exchange/return policy prior to making this investment.
7. Pillows– choosing a pillow is equally as important as the mattress yourself. I’ve recommended the same pillow for 14 years as I feel it is the best on the market. Why you ask? It is the only pillow I have found that provides the perfect amount of support and it allows you to sleep both on your side and on your back.
I can’t stress enough how important a good mattress (along with maintenance chiropractic care 🙂 ) is to help maintain a healthy back!
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Related articles:
Sleeping Position
Sleeping Position for Neck Pain
A, B, and Zzzz’s of Sleep
Sleep Hygiene
To discuss neck stiffness and sleeping positions, or to discuss low back pain and the best sleeping positions to take stress of the spinal joints and musculature, call us for a consultation. The most optimal sleeping position is different for all body types and differs depending if you are currently in discomfort or if it is for preventative measures!
These 5 tips are taken from an article from Harvard Health Publications:
1. Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.
2. Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment.
3. Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
4. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
5. When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.
Read the full article here
Have a great day and sleep well,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART provider
Related Articles:
Care of Head, Neck, and Upper Back
Neck Pain
Stretches For Nursing Moms
Pillows
Sleeping Positions
A, B, and zzz’s of Sleep
Sleep Hygiene
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Here are 5 things you can do to support your body and enjoy and happy, healthy fall.
1. Sleep: be sure to get 7 to 9 hours a sleep each night and aim for a couple of hours before midnight. For every hour you sleep prior to midnight, it’s similar to receiving 2 hours after!
2. Get outside: as we see less and less of the sun we need more natural light exposure to stimulate happy hormone production. Read more
3. Exercise: 40 minutes of exercise 3 to 4 times a week will help stimulate and strengthen your immune system and elevate your mood.
4. Watch your sugar intake: 1 tbsp of sugar will suppress your immune system up to 80% of its function for 4 hours!
5. Water!!!! Drink it! 90% of us are dehydrated 70% of the time. Read more
Have a great week,
The Vitality Team
Causes of SAD
Doctors don’t know the causes of seasonal affective disorder, but heredity, age, and your body’s chemical makeup all seem to play a role. This is the genetic predisposition; however, there must also be an environmental trigger. The reduced availability of sunlight during winter months in what is implicated in triggering SAD
Reduced sunlight may disrupt circadian rhythms that regulate your body’s internal clock, which lets you know when it’s time to sleep and when it’s time to wake up. The disruption in circadian rhythm can cause mild to severe depression, fatigue and malaise. Melatonin, a sleep related hormone, has increased production during winter months. While its release is important during sleep, if melatonin is released during the day it can contribute to depression and fatigue.
The neurotransmitter serotonin (brain chemical) release is stimulated by sunlight. Low levels of serotonin are often found in people suffering from depression.
Signs and Symptoms
Seasonal affective disorder is a cyclic, seasonal condition, which means signs and symptoms are present only during a particular season and then go away. Most of the time, the signs and symptoms of SAD appear during the winter and recede during the spring and summer.
There are some exceptions to the rule, however. Some people have worsened signs and symptoms of depression in the spring. Other people— less than one in 10 — experience periods of mania or hypomania, a less intense form of mania, during the summer. This is sometimes referred to as reverse SAD. Characteristics of mania may include persistently elevated mood, increased social activity, hyperactivity, and unbridled enthusiasm out of proportion to the situation.
Typically, the symptoms of SAD are as follows:
1. Sleep problems: Usually desire to oversleep and difficulty staying awake but, in some cases, disturbed sleep and early morning wakening.
2. Lethargy: Feeling of fatigue and inability to carry out normal routine
3. Overeating: Craving for carbohydrates and sweet foods, usually resulting in weight gain.
4. Depression: Feelings of misery, guilt and loss of self-esteem, sometimes hopelessness and despair, sometimes apathy and loss of feelings
5. Social problems: Irritability and desire to avoid social contact
6. Anxiety: Tension and inability to tolerate stress
7. Loss of libido: Decreased interest in sex and physical contact
8. Mood changes: In some sufferers, extremes of mood and short periods of hypomania (overactivity) in spring and autumn.
Prevention
1. Establishing proper circadian rhythm: Regular sleep/wake patterns. Sleeping in complete darkness
2. Stress reduction and management. There is an intimate relationship between chronic stress and the onset of depression. Chronic stress stimulates chronic release of hormones (cortisol and epinephrine) that in turn affect the release of serotonin and other neurotransmitters important in maintaining a positive sense of well being.
3. Eating a well balanced diet high in nutritional value, avoiding refined sugar, trans and saturated fat, and processed food. Plenty of green leafy vegetables will provide important vitamins and minerals necessary to support neurotransmitter production resulting in improved sense of wellbeing. Omega 3 fatty acids (DHA, EPA), are essential in preventing depression. Foods rich in omega 3s include fish (salmon, sardines, and mackerel), walnuts and flax seeds.
4. Regular exercise releases endorphins which improve mood and establish a sense of wellbeing.
5. Avoid depressants such as alcohol and drugs.
Treatment
Although treatment can be very effective in reducing the symptoms of SAD, prevention is always the best defence.
1. Light therapy has been shown to help SAD in up to 85% of people. Regular strength light bulbs are not sufficient to stimulate the pineal gland in the brain responsible for releasing the hormones deficient in SAD. Light intensity on a bright summer day reaches up to 100 000 lux while ordinary light bulbs have an intensity of only 200 – 500 lux. Light treatment at a minimum dose of 2500 lux daily starting in early autumn throughout the winter is very effective in treating SAD. The light must be allowed to shine directly through the eyes(rather than through a window or glasses) from a light box two to three feet away for a minimum of one hour (up to four hours) a day. Activities such as reading, working and eating while in front of the light box are encouraged. Effects can be noticed within two or three days.
2. Serotonin inducers/enhancers (5 HTP, Griffonia, SSRIs): substances that promote serotonin production are often effective in increasing mood and combating depression. There are effective alternatives to anti depressants which block the clearance of serotonin from the nervous system but often have adverse side effects, such as dry mouth, weight gain, insomnia, migraines, and decreased libido. Supplementing with 5-HTP will directly increase the amount of circulating serotonin. Botanical medicines such as Griffonia will also enhance the production of serotonin without the adverse effects of anti depressants.
3. Psychotherapy: identifying and addressing depression is often helpful in the restoration of balance. Counselling and psychotherapy can often help identify and give advice as to how to manage depression associated with SAD.
The information provided is courtesy of- The Seasonal Affective Disorder Association and The Mayo Clinic: SAD Seasonal Affective Disorder.
Have a great day,
The Vitality Clinic Team
I was really excited to teach mom about infant massage and all of the incredible benefits for both baby and mamma! Daily infant massage is a very special way to bond with baby and has been proven in numerous studies to have strong physical and intellectual benefits for your baby!
Great for Preterm Infants– Even small doses of infant massage can have big benefits for a premature baby and their parent. Research has shown that infants receiving touch and massage therapy gain weight faster and are discharged from NICU earlier than other infants – in some studies, premature infants were released almost a week earlier than those not receiving any therapy. Touch is a powerful tool, and introducing it at such a pivotal and growth stage will help develop baby’s proprioception and awareness.
Increases Strength of Immune System– Research shows that infant massage can positively influence physiological processes and improve immune function. Light infant massage is especially beneficial for babies who are bottle-fed compared to those who are breast-fed. The natural defense that breast milk provides is important when your baby has to fight off a common infection. The light and specific massage increases the motility and production rate of the lymphatic system, which will strengthen baby’s’ ability to filter and fight off pathogens. A strong immune system is supported by a healthy diet, adequate rest, and movement; massage for your baby will increase his/her appetite, help them sleep better, manually encourage movement to all parts of his/her tiny body, and directly encourage a healthy immune system.
Helps Digestion and Motility Rate for Baby– Massage stimulates elimination of waste from the body. This is true for grown adults as much as it is for babies! Our digestive system needs a little help sometimes, and when baby has an upset stomach there are many easy techniques that can be used to help relieve his/her constipation. Massage stimulates a key nerve, called the vagus nerve, which connects the brain with important parts of the body, including the stomach. Stimulating this nerve can improve digestion and bowel movement, helping your baby to gain weight.
Increases Bond Between Baby and Parent– Research has found that parent’s felt more confident, less stressed, and more connected with their baby’s body after introducing daily massage into their routine. It’s a great opportunity to observe from head to toe what changes your baby is going through, and possibly being able to observe and early diagnosis of potential health issues. Massage also connects parent to baby’s cues, giving them the opportunity to recognize specific patterns in the baby’s body language.
Relieves Sinus and Chest Congestion – Massage helps promote adequate drainage of the sinuses and excess mucus in the chest.
Studies Have Shown Massage Helps with Post-Natal Depression for Moms- Mothers with postnatal depression often have problems interacting with their infants. Numerous studies have shown that massage can help such mothers relate better to their babies, reducing post-natal depression (according to the Edinburgh Postnatal Depression Scale). Massage measurably decreases cortisol (the stress hormone) levels in both children and their parents allowing blood pressure, heart rate, digestive functioning and hormonal levels to return to their normal, stress free state.
Decreases Colicky Crying – Various studies performed in the last two years done on infant massage have shown that there is a significant reduction in overall crying time with infants and toddlers who receive massage.
Massage Releases Oxytocin – which makes baby happy! – Massage increases dopamine levels, which are believed to play an important role in regulating fuss, aggression, temperature, mood and appetite. Massage time is a great opportunity to play with you baby and to enjoy the light and playful mood it can create.
Promotes Better Sleeping Patterns – Incorporating your babies massage into a specific time of his/her schedule is really important. The massage is calming and relaxing, so spending 10-30 minutes with your baby before a nap will help them into a deeper and longer sleep. Massage manually increases serotonin levels and regulates melatonin secretion rhythms, which helps regulate sleep patterns and gives your baby’s body a head start on falling asleep.
Enhances Motor Skills and Intellectual Development – Studies have shown infant massage improves left/right brain communication which has been suggested to improve intelligence.
If infant or toddler massage is something you’d like to incorporate into your routine with you baby, please consider coming in for a treatment. I will teach you all about the techniques and information you can use with your little one. And of course, BYOB (bring your own baby.) 🙂
Have a great day,
Cailtyn Fry, RMT
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I believe we can all agree that the way you feel during your waking hours hinges on how well you sleep at night. Previously, I spoke about WHY you need a good solid night’s sleep. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep promoting techniques, you can discover your personal prescription to a good night’s rest.
Experiment! What works for some might not work as well for others so it’s important to find the sleep strategies that work best for you. The key is once you have strategies to help you achieve the R’s of sleep, keep as much consistency in your routine as possible. Now we are going into delve into HOW to achieve this.
Sleep Tip 1: Routine
Imagine your typical work day, from waking up in the morning to returning home at night. You have a bit of a routine, right? It may vary a little from day to day, but for the most part, you have it down to a science. Your sleep patterns shouldn’t deviate too much from day to day either. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times.
Find a period of time when you are able to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally (no alarm clocks!) If you are waking up refreshed, then do your best to stick to this time, every day. I understand that there will be nights where the time will differ, but this should be the exception, not the norm.
How do you go about doing this?
• Set a regular time you want to retire for the night- a time where you naturally feel tired.
• Get up at the same time everyday- even on weekends! If you wake up tired, go to bed earlier the night before.
• Fight after dinner drowsiness
• Take a nap if you have the ability and inclination to do so. However, only nap to eliminate a sleep debt, not because you have nothing else to do! You don’t want to disrupt your natural sleep-wake cycle (circadian rhythm.)
Sleep Tip 2: Sync up your circadian rhythm
Once you have established your sleep and wake time, exploit it! Do whatever you can to ensure your body is fully aware of the time of day. Recall from my previous blog, our discussion about melatonin. It is secreted at night and aids in regulating the sleep wake cycle. Production is therefore, controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert.
• Take off your sunglasses
• Let in as much light into your workspace as possible
• Spend some time outdoors, even if it’s not a bright, sunny day.
• Avoid bright lights- use lower wattage bulbs in your room and bathroom. This is especially helpful if you wake up to use the bathroom in the middle of the night.
• Turn off the television or computer- not only does the light suppress melatonin production, but these devises can stimulate your brain.
• Avoid backlit devices such as an e-reader or ipad (unless it has a night read function). Use a bedside lamp if you want to read before sleeping.
• Keep your bedroom as dark as possible- use blackout blinds or a night mask if necessary.
Sleep Tip 3: Exercise
Sleep will come easier if you physically fatigue your body through exercise. You don’t have to be a professional athlete and train 5 hours per day to reap the benefits—as little as thirty minutes of daily activity will provide you with the necessary benefits. If you don’t belong to a gym, or see a personal trainer, try a brisk walk, a bicycle ride, or even gardening or housework.
Some people prefer to schedule exercise in the morning or early afternoon as exercising late in the day can stimulate the body. Even if you prefer not to exercise vigorously at night, don’t get in the habit of coming home and sitting on the couch until bedtime. Relaxing exercises such as yoga or stretching can also help promote sleep.
If you don’t have a workout routine, and would like to speak to someone about incorporating one into your life, please contact myself (Dr. Crysta Serné), or a personal trainer to your choice. We are more than happy to help out!!
Sleep Tip 4: Diet
Some foods can increase our nervous simulation and prevent us from obtaining the sleep we need. Drinking caffeinated beverages, such as coffee or non herbal teas (xanthine is the caffeine source in black or green teas) can stimulate the neurochemicals that are responsible for increasing brain activity. Alcohol, carbonated beverages, and cigarettes also have the same stimulating effect. Another factor responsible for disrupting our sleep is eating a heavy dinner before bedtime. It may result in snoring, heavy breathing, and reflux esophagitis.
There are however, certain foods which improve our sleep. These foods are rich in tryptophan. Tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic and lulls us into a restful sleep. Eating carbohydrates rich in tryptophan allows for an increased uptake of this amino acid to the brain.
List of Tryptophan containing foods:
• Milk
• Turkey
• Cheese
• Curd
• Potato
• Wheat
• Seafood
• Beans
• Sesame seeds
• Oatmeal
• Apricots
• Bananas
Although I don’t encourage eating close to bedtime, please use discretion if you require a light snack. Ensure you are choosing from the above list, and are not eating refined carbohydrates, as they will increase the production of insulin. This will not only prohibit a good night’s sleep but may also contribute to unnecessary weight gain.
Sleep tip 5: Reduce stress and anxiety
Worry, frustration, irritation, and stress accumulating from your day can make it very difficult to fall asleep. If thoughts are reeling through your mind, and it prevents you from achieving a calm state, write them down. This technique of purging can be an effective way to minimize the quantity of thoughts you have at any given time. By writing it down, you can review the information and address any outstanding issues the following day, and once again resume focusing on relaxing.
Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before retiring for the night is a wonderful way to wind down, calm the mind, and prepare for sleep.
Some simple relaxation techniques include:
• Calming music- you can buy music that plays ocean waves, white noise, even subliminal messages to promote sleep
• Deep breathing exercises
• Visualization- imagine yourself in a calm, peaceful place with little to know activity. An example is lying under a tree on a warm, sunny day watching the leaves blow.
• Muscle relaxation- complete head to toe relaxation. Start by tensing up every muscle in your body (this provides you body awareness) and then systematically relax every muscle starting at your toes, and working your way up to your head.
Sleep tip 6: Your bedroom
Your bedroom is your sanctuary. It should be the one room in your house that as soon as you walk in, you breathe a sigh of relief, and the room emits an instant calming response.
• Keep your room cool- Most people sleep best in a slightly cool room (around 18° C) with adequate ventilation, but avoid blowing a fan directly on you (this can cause other muscular and joint problems.) A bedroom that is too hot or too cold can interfere with quality sleep.
• Ensure you have a comfortable mattress
• Limit the activity in your bed to only sleep and sex
• Avoid “deep and heavy” discussions or arguments in your bedroom
• Keep pets out of the bedroom- especially off of the bed.
• Keep the room dark
• Shhhhh, quiet please! – earplugs, snoring aids, or white background noise may help decrease noises like snoring, barking, or honking.
Sleep tip 7: Recognize when to seek professional help
If you’ve tried the tips above, but are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit if, despite your best efforts, you are still troubled by any of the following symptoms.
• Restless sleep
• Difficulty falling asleep or staying asleep
• Persistent daytime fatigue
• Falling asleep at inappropriate times
• Physically acting out dreams during sleep
• Loud snoring followed by pauses in breathing
• Frequent headaches
• Crawling sensations in your legs or arms at night
Remember, a consistent bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.
Here’s to a great night’s sleep,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Though everyone’s individual sleep needs vary, most healthy adults need an average of eight hours of sleep each night. However, the quality of sleep is usually more important than the quantity of sleep. Sleeping without interruptions from your environmental or internal factors, is more advantageous to help maintain your body’s natural sleep pattern and result in a more restful and restorative sleep.
Let’s first start by discussing the stages of sleep.
Stage 1: non-REM sleep. This period of sleep occurs in the first moments after you have laid down and closed your eyes. The eyes move slowly and muscle movement ceases. In this stage, the sleeper can be easily awakened by noise or other disturbances as s/he drifts in and out of sleep.
Stage 2: non-REM sleep. In this stage of sleep, the individual is actually asleep and they are not aware of their surroundings. Body temperature drops, breathing and heart rate are regular, and eye movements decrease significantly (or are non-existent.) Brain waves slow down and become larger, although there may be a few bursts of sudden activity. One spends about half their sleep in this stage.
Stage 3: non-REM sleep. This is deep sleep, characterized by even slower brain waves and less sporadic bursts of brain wave activity. One’s breathing rate slows and muscles begin to relax. During this stage, sleepers are hard to awaken. Unfortunately, it is also during this stage that children sometimes wet the bed.
Stage 4: non-REM sleep. This is the deepest stage of sleep and is characterized by very large and slow brain waves and contains no sporadic bursts of brain wave activity. As with Stage 3 non-REM sleep, sleepers are hard to awaken. Scientists believe that tissue repair takes place during this stage of sleep. Also, hormones may be released to assist with growth development.
Stage 5: REM sleep. The REM stage is the sleep phase during which we dream. It is characterized by rapid eye movements, hence the title REM. Breathing is often rapid, irregular, and shallow and one’s heart rate and blood pressure increase. Muscles of the extremities experience a type of paralysis that keeps individuals from acting out their dreams.
Dreaming is not well understood, but the process does stimulate parts of the brain used for learning and memory. REM sleep is associated with a process known as memory consolidation. When the body is resting, the brain is full of activity. It processes the day’s activities, creates connections between various events that occurred during the day, processes sensory inputs, emotional feelings, and creates memories, both good and bad. This last cycle of the stages of sleep occurs about an hour to 90 minutes into the sleep session.
The “R’s” of Sleep
Rest. Waking up rested after a good night’s sleep is essential to productivity and increased alertness. Enhancement of memory and concentration in people who reduce their sleep debt also results in better decision making. A good night sleep leaves one feeling refreshed, alert and ready to tackle the day’s tasks. One has an extra pep in their step, more consistent moods (less likely to become irritated or snap), and are often more engaged in the conversations around them.
Reduce. When an individual is sleep deprived, the body enters into a state of stress. The body releases stress hormones and places the individual in a state of potential disease. Proper sleep helps reduce the release of stress hormones, reduce inflammation, and increase immune responses, thereby reducing the chance of illness and disease.
Repair, rebuild, and regenerate. The cell is the structural and functional unit of life. Human cells undergo a continuous process of cellular turnover, whereby old cells die and new cells are formed. During sleep, the body produces additional protein molecules. These enhance the speed of formation of new cells and increase the pace of cellular repair. Also, during sleep melatonin is released. As you age, melatonin levels decrease. Studies show that individuals that are sleep deprived, don’t release as much melatonin and show signs of premature age. Alas, I suspect it is a result of this information that one coined the phrase “I need my beauty sleep!”
Routine. Establishing a regular sleep schedule, and sticking to it, is essential when you’re trying to achieve better sleep. If your bedtime fluctuates significantly (e.g. 10:00 pm one night; 11:30 pm the next; 1:30 am on weekends), your health can suffer. Setting up a consistent sleep schedule helps your body and brain regulate its internal clock, or circadian rhythm. This type of conditioning is a vital part of achieving better quality sleep that will benefit your physical and emotional well-being.
Chiropractic and sleep
It is very common for patients to advise their Chiropractors they sleep much better after being adjusted for reasons other than sleep deprivation. As mentioned, sleep is one of the most important functions for the brain to operate properly. Healthy sleep is required for one’s nervous system to regulate responses to external stimuli. Conditions that may contribute the greatest amount of continual stimulation to the brain include physical pain, caffeine, certain diseasese, hormonal changes, unsuitable sleep environment, poor diet, and lack of exercise. A Chiropractor is an expert in the nervous system, and aids in eliminating the nervous interferences that may contribute to sleep disruptions. A physical examination and an in-depth sleep history may reveal how and why your sleep is being disturbed. This can be the first step on your plan to a healthier and improved you.
Here’s to a great night’s sleep,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
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TIP: Sleep on your side with a pillow between your knees. The pillow under your neck should be large and firm enough that when you lie on it, your neck is maintained at 90 degrees to your shoulder. 
You should not sleep on your side with a contoured pillow as it will create a tilt in your neck. Contoured pillows are only designed for sleeping on your back. *
Sleeping on your back is another alternative. It is best to sleep with a pillow tucked under your knees, and a contoured pillow behind your neck. If you find it difficult to “turn off” the brain when on your back, consider purchasing black out blinds to make the room as dark as possible, or wear an eye mask.
Have a great day and great sleep everyone!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
*if you would like more information regarding pillows, mattresses, or sleeping positions, please contact reception to book an appointment.
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