Put Insomnia to Bed With the Chiropractic Lifestyle
Presented By Dr. Marc Davis
January - 2006
 

Restful sleep is the cornerstone of good health – a time when our minds and bodies rejuvenate and prepare for the day ahead. Yet, for many individuals, “catching some Z’s” is easier said than done.

Why do some people have trouble getting ample shut eye? Chiropractors, like Dr. Davis, believe that high-stress lifestyles and overloaded schedules are major factors in the current insomnia epidemic.

Doctors of chiropractic help their patients regain balance – not only in their spines, but also in their overall lives. And, a balanced life is the best defense against sleeplessness.

Catch Some Z’s With Chiropractic

Besides educating patients about lifestyle factors that support adequate sleep, Dr. Davis also checks the spines of patients who complain of sleep troubles. Why? Because exciting preliminary research links insomnia with subtle dysfunctions in the spine called vertebral subluxations. This common condition is corrected with gentle, specific maneuvers called chiropractic adjustments.

The study pooled data on 221 patients being cared for by 15 chiropractors. According to the findings, “one-third of the 154 patients who completed the semi-structured interview reported their sleep pattern was changed immediately after their chiropractic adjustment. All but one of these 52 patients reported improvement.” In the 20 patients with insomnia, improved sleep was noted in the six days following the chiropractic adjustment. However, no consistent trends were noted in the days and weeks following care, so additional research is necessary before a firm link may be established. (J Manipulative Physiol Ther 2005;28:179)

How might chiropractic adjustments aid sleep? Dr. Davis explains to patients that researchers speculate that vertebral subluxations may interfere with the transmission of nerves, which enter and exit the spinal cord between gaps in the spinal column. Scientists theorize that this interference may disrupt the body’s natural balance.

Banish Pain, Welcome the Sandman

Injury – including chronic neck or back problems – can wreak havoc on sleep quality, according to scientific studies. (Sleep Med Rev 2001;5:385-96).

If you’re tossing and turning in an attempt to quell pain, schedule a chiropractic checkup today. Chiropractic adjustments can alleviate your aches and prevent them from recurring.

Doze Without Dangerous Sleeping Pills

Both over-the-counter sleep aids like Nytol® and Sominex®, as well as prescription sleeping pills like Halcion®, Dalmane®, Valium®, Restoril® and Seconal®, may produce serious side effects – including chemical addiction, memory loss, mental confusion and stomach problems. Benzodiazepines, a group of drugs including Dalmane® and Valium®, are among the most widely prescribed sleep aids – and the most hazardous. Mental impairment is just one of many well documented side effects of this class of medication. In fact, people who take benzodiazepines double their risk of being involved in a motor vehicle accident. (Can Fam Physician 1998;44:799-808).

Although benzodiazepines are meant to aid sleep, they actually appear to disturb a crucial stage of sleep – REM (rapid eye movement). (Psych Clin Neurosci 1998;52:327-32) Quality REM sleep is vital to achieving peak daytime performance, learning and memory.

And, if you aren’t convinced yet that benzodiazepines can be harmful, here’s one more thing to consider. These drugs may actually damage your bones. Benzodiazepines are associated with increased risk of osteoporosis-related hip fracture. (N Engl J Med 1995;322:767-73)

Hit the Hay the Easy Way

What lifestyle changes can you make to conquer sleep problems? Here are several suggestions based on the most current scientific research:

Exercise every day – even a short walk will help balance your body chemistry, promoting normal sleeping patterns.

Maintain a healthful diet, such as the “Mediterranean diet,” which is rich in fruits, vegetables, whole grains and fish – and low in saturated fats and sugars.

Keep a consistent sleep schedule and don’t stray from it – even on the weekends.

Explore stress-reduction techniques – including meditation, breathing exercises, guided imagery, prayer, T’ai Chi, yoga and biofeedback. Indulging in a warm bath immediately prior to bedtime can be especially soothing.

Listen to relaxing music. Research shows that people who listen to relaxing music either during the day or before bedtime enjoy improved sleep quality.

Develop a stress-reduction plan. On a piece of paper, list the aspects of your life that produce the most anxiety and write down strategies for cutting stress.

Use the curry spice turmeric in cooking whenever possible. This wonder spice is a natural anti-depressant, which may promote restful sleep.

Don’t watch television, read, eat or work in bed.

Consider natural supplements. For example, natural products like turmeric, chamomile, passion flower, kava kava, hops, valerian, St. John’s Wort, calcium, magnesium, Vitamin B-complex and melatonin may provide relief for insomnia. (Remember; never begin any supplementation program without first checking with your doctor of chiropractic or other health-care provider.)

If you smoke, quit. Also avoid second-hand smoke.

Try eating a food high in starch within one hour of bedtime. Research indicates that foods like pasta and potatoes may initiate biochemical changes in your brain that aid sleep. To promote optimal health, choose whole-wheat pasta and baked potatoes (but not to the point of mushiness). Skip unhealthy condiments like ketchup, butter and sour cream.

Only take a nap if it is part of your regular routine. Schedule naps between 2 pm and 4 pm and limit them to less than two hours.

Eliminate intake of refined sugar and caffeine.

Limit alcohol intake to no more than one to two drinks per day, and don’t drink within three or four hours of bedtime.

Watch out for stimulants in over-the counter medications. Many drugs contain caffeine and other uppers. Also, avoid stimulants in herbal remedies, such as ginseng and licorice.

Maintain regular chiropractic care to help relieve stress and maintain optimal health.

Wake Up Rested With a Well-Balanced Lifestyle

Committing to a healthy, well-balanced lifestyle can ease most cases of insomnia. That means re-evaluating your lifestyle. (See above for specific suggestions.) This often involves making some major changes, which may be challenging. But your health is worth it!

Chiropractic: The First Step to a Balanced Life

This chiropractic office wants to show you how to get on the fast track to wellness with a balanced lifestyle that will help keep you sleeping like a baby. Start today by scheduling a chiropractic checkup.

Simply call and request Dr. Davis’ Balanced Lifestyle Evaluation and Stress Test. Come discover if your main stress is physical, emotional or environmental. Your Balanced Lifestyle Evaluation and Stress Test, which includes a computerized SEMG scan of your neck and back--regularly almost $300.00--is yours for only $25 (while appointments are available). The rest of your family may be checked for just $10 more. Call (360)823-2225 today!


Dr. Marc Davis adjusts patients at Davis Family Chiropractic, a thriving, wellness-oriented office located next to Fred Meyer in Fisher’s Landing.

Optimal Health University™ is a professional service of PreventiCare Publishing®. The information and recommendations are appropriate in most instances. They are not, however, a substitute for consultation with a health-care provider such as Dr. Davis. Copyright 2006.

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