Chiropractic is well known for helping manage pain in the back, neck, arms, and legs. But what many people do not realize is that pain and sleep are often closely connected.
Chronic sleep disorders affect an estimated 1.5 million Americans each year and account for billions of dollars in medical costs, not including the additional cost of lost productivity, poor concentration, and decreased quality of life.
Lack of sleep can interfere with work, driving, relationships, memory, mood, and even long-term health.
There are more than 80 recognized sleep disorders. Among the most common are:
- insomnia
- sleep apnea
- restless leg syndrome
- narcolepsy
According to the National Institutes of Health (NIH), sleep is a “neurobiologic need.” In many ways, sleep is like recharging the battery that powers your brain and nervous system.
The amount of sleep we need changes with age. Adults generally do best with seven to eight hours of sleep per night. School-age children often need nine to eleven hours, while teenagers typically need eight to ten hours.
Even missing one or two hours of sleep on a regular basis can interfere with concentration, mood, and physical recovery.
Interestingly, research has shown that people who regularly sleep less than seven hours often perform worse on complex mental tasks, even if they believe they are functioning normally.
Research has also found that both too little sleep and too much sleep may be associated with increased health risks.
As chiropractors, we often recommend several approaches that may help improve sleep quality, including:
- spinal manipulation
- exercise
- stretching
- relaxation techniques
- massage therapy
- acupuncture
- nutritional support
Lifestyle recommendations that may improve sleep include:
- Establishing a regular sleep schedule
- Reading or relaxing before bed
- Exercising regularly, but not within two hours of bedtime
- Avoiding alcohol, caffeine, and nicotine late in the day
Certain natural supplements may also be helpful. These may include:
- valerian root
- chamomile tea
- melatonin
- L-tryptophan
- calming herbal blends containing lavender, lemon balm, or skullcap
Other strategies such as music therapy, sound machines, yoga, tai chi, qigong, and cognitive behavioral therapy may also help improve sleep quality.
Even simple approaches such as nasal dilator strips have been shown to help some people with insomnia or sleep-disordered breathing.
If pain, stress, or poor sleep are affecting your life, chiropractic care may be one part of a more complete solution.
