Sleep is much more important than we ever thought. This article in  Healthline says it all with this quote “Not getting enough sleep drains your mental abilities and puts your physical health at risk. Science has linked poor slumber with a number of health problems, from weight gain to a weakened immune system.” Many studies have shown that shift workers like nurses, police, firefighters, and others who have disturbed sleeping patterns suffer with a host of health challenges and have a shorter life span.  The consequences of poor sleep or insufficient sleep affect every system of the body. Sleep is when your body cleans up, repairs damage, recovers, and yes…rests.  Here are a few of the impacts of poor sleep:

• Psychological impact:
  • Anxiety
  • Depression
  • Impulsive behavior

• Immune System:
  • Infections
  • Illness
  • Diabetes
  • Heart Disease

• Respiratory System:
  • Colds and Flu
  • Chronic Lung Illness

• Digestive System:
  • Weight Gain
  • Diabetes

• Cardiovascular System
  • Heart Attack
  • Stroke

It’s pretty apparent that sleep is critical for health. Insomnia and poor sleep is an epidemic in this country. And, no you can’t make up for a lack of sleep during the week by sleeping in on the weekend. 

HOW TO IMPROVE YOUR SLEEP

Our nervous system responds very differently to the process of waking up and going to sleep. Melatonin is the sleep hormone that starts to rise before sleep and peaks during the night. When we awake our bodies produce cortisol and shut down melatonin.  You can help support sleep by adopting a regular sleep routine. What does that mean? Here are a few ways to support sleep with your routine:

• Go to bed and wake up at the same time each day. Your nervous system loves regularity. 
• Make sure to allow for 7 to 8 hours of sleep and account for the time it takes to fall asleep.
• Take electronics out of the bedroom.
• Sleep in a cooler room.
• Make your room as dark as possible. 

NERVOUS SYSTEM SUPPORT FOR SLEEP

There are two divisions of the Autonomic Nervous System. One can help you fall asleep and improve the quality of your sleep. The other if activated will interfere with your sleep. 

SYMPATHETIC NERVOUS SYSTEM

The Sympathetic Nervous System is often referred to as the “fight or flight” system. It can be thought of as the accelerator of the Autonomic Nervous System. If it is too activated it will interfere with quality and quantity of sleep. The goal is to turn down the Sympathetic activity. 

PARASYMPATHETIC NERVOUS SYSTEM – VAGUS NERVE

The Vagus Nerve is referred to as “rest and digest”. It is referred to as the brake of the autonomic nervous system. Most of us have decreased vagus nerve function as a consequence of the amount of stress in our lives. 

A VICIOUS CYCLE

Stress of any kind tends to activate the Sympathetic Nervous System. The more often it gets activated the easier it is to get activated. This is a prime reason poor sleep is an epidemic. This is also a big contributor to all kinds of health challenges.  The more activated the Sympathetic system is the less activated the Vagus Nerve is. And, this all contributes to higher cortisol at the wrong times and interferes with sleep. 

SLEEP BETTER

What can you do to improve the function of the Vagus Nerve?

1. Breathe through your nose. The nose is for breathing and the mouth is for eating, drinking and talking. You should breathe through your mouth about as often as you eat through your nose. 
2. Before bed breathe very lightly and slowly in and out through your nose. Try to slow it down enough that you feel a bit like you’re not getting enough oxygen. Do  this for at least 5 minutes before bed. You will feel your body relaxing. 
3. Chiropractic Care: corrective chiropractic like that offered at Life Chiropractic in Grass Valley can remove irritation that is interfering with the Vagus Nerve function. This is most often in the upper neck or pelvis. Adjustments to the mid and low back can turn down the sympathetic system. 
4. If you wake up with a dry mouth there is a great chance you are breathing through your mouth while you sleep and that will activate the sympathetic system. You can buy some mouth tape on Amazon and try that for a few weeks. 

About Dr. Berkowitz   Bringing more than 3 decades of practice experience, Dr. Bill Berkowitz focuses on balancing and corrective care, applying his expertise to provide patients with predictable, repeatable and measurable results. Dr. Bill consistently strives to enhance the well-being of his patients by addressing the root imbalances of their problems and promoting optimal balance, alignment, and function of the spine and nervous system.   Bill’s wealth of knowledge and experience has allowed him to develop a nuanced understanding of the human body and its intricate connections. With each adjustment, he supports the body in returning to a state of balance that goes beyond mere symptom relief, focusing instead on long-term correction for his patients’ well-being.  Schedule your first visit here: Schedule Here