It’s no wonder why when we’re stressed, overwhelmed, and overworked, we want nothing more than to crawl into bed, pull the covers over our eyes and rest. Yet somehow, the more difficult life becomes, the harder it is to do so. That’s just the way the hamster wheel spins.

But now, more than ever, as our entire world faces a virus pandemic head on (CoronaVirus, Covid-19, flu, etc.), self-care is no longer a luxury – it’s a priority. Not to worry, this level of self-care involves nothing more than ensuring you get good, quality rest - the kind that will help you feel refreshed and ready for whatever tomorrow brings.

 Dr. Gena Chiropractic, a favorite family chiropractor located just minutes west of Fort Lauderdale in Plantation, Florida, is a champion for your health on all levels. And if you’ve checked out our blog or attended one of our monthly wellness seminars, you’ll know that we’re a little obsessed about sleep. Ok, we’re VERY obsessed about sleep,  especially while you may still be feeling the effects of the time change from daylight savings. 

Many things in life can be equated to quality over quantity, but believe it or not, when it comes to sleep – both matter. Getting enough sleep just simply isn’t, well, enough. It needs to be good, quality sleep, the kind that takes you through each important sleep cycle to give your brain the reboot it needs to function optimally.

According to sleep.org,  “For adults, good quality sleep means that you typically fall asleep in 30 minutes or less, sleep soundly through the night with no more than one awakening, and drift back to sleep within 20 minutes if you do wake up. On the flip side, bad sleep quality is the kind that leaves you staring at the ceiling or counting sheep. It may be characterized by trouble falling asleep and staying asleep, restlessness, and early awakenings.”

Why is it so important? Isn’t lying down and giving your body a break enough, you’re likely wondering?

The National Heart, Lung, and Blood Institute reports that “Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.”

So how can you ensure that you’re getting enough of it, especially now when we’re glued to the news and doing all we can to stay sane during the efforts to contain the spread of Covid-19?

Watch what you eat and drink

Feeling stressed, anxious, or just plain bored can lead to mindless snacking and overeating. Overeating is a major sleep disruptor, as it throws off your body’s natural circadian rhythms – the ones responsible for a healthy sleep cycle. In addition to this, it’s best avoid caffeine late in the day, and processed, sugary foods in the evening hours.

Move

Nothing gets you ready for a great night’s sleep quite like moving your body. Get outside for walks, hop on a bike and enjoy the fresh air, or tune into a virtual workout. Physical activity increases time spent in the critical deep sleep phase, the most physically restorative sleep phase there is!

Shut down early

We’re glued to our handheld devices and tv screens on a normal day, and with this pandemic unfolding before our eyes, our screen time has likely doubled. Shut down early. Stop reading the news, watching the updates, and checking your phones two hours before bedtime. This will give your mind time to relax – and a relaxed mind falls asleep much more easily! You can also invest in a pair of blue-blocker glasses to help block the excitatory blue-light that is emitted from electronic devices. 

If you’re feeling too stressed to wind down, we recommend downloading a meditation app like Calm. Even just five minutes of guided mediation will help your body and mind prepare to wind down, and you’ll be glad you tried!

To continue your regular adjustments – another must for great sleep – make sure to contact us at Dr. Gena Chiropractic today!