Can't Sleep? Try one of these sleep tips

Does your brain go into overdrive as soon as your head hits the pillow? Or do you fall asleep and then wake up two hours later? Maybe one of these unconventional tips will help you get to sleep and stay asleep so you can wake up rested and refreshed. 

NAP EVERY DAY

To make napping work, you must
stick to these 3 rules:
* Nap at the same time every day, which allows your body to regulate itself to fall asleep more quickly at that time.
* 10-20 minute power nap provides enough sleep to help you feel refreshed and more alert, yet it won’t interfere with falling asleep at night.
* The optimal time for napping is 20- 30 minutes after lunch, usually early afternoon. 

FORCE YOUR WORRIES 

If worrying kicks in just after you close your eyes, schedule a daily "worry time" well before you go to sleep. Choose a 15 minute period at the same time every day when you try to think of every possible worry, and then tell them to a trusted confidante or write in a journal.

GET OUT IN THE SUN

When you wake up, don't lounge around in bed. Don't even stay

inside. Get out in the morning sun soon after getting up. The bright sunlight (or any bright light) tells your body's natural biological clock that it's time to wake up, and that same clock will then be set to tell your body it's time to go to sleep about 14 to 16 hours later.

AVOID HOT BATHS
The body needs to lower its temperature in order to fall asleep, so a hot bath will actually keep you up. If you enjoy a soak in a hot bath, just be sure to finish your bath at least 2 hours before bedtime so that your body has enough time to cool down. To reduce any built-up stress or tension, enjoy a hot pack applied to your neck and shoulders before going to bed.

MAKE YOUR ROOM COLDER
Again, your body needs to cool down to sleep so do what you can to make your room cool. This will also allow you to nestle into your blankets and some people find that action very soothing. 

EXERCISE INTENSELY 

Don't just "exercise," but do so
intensely, to the point of feeling physical exhaustion. At the end of the day, intense exercise is probably the single best way to induce deep, restorative sleep. “Intense” should be relative to your capability. For some this may mean running 5 miles, for others it may mean a brisk 20 minute walk that elevates the heart rate. Physical tiredness is essential to getting a good night's sleep.

BLOCK OUT NOISE
White noise is restful, and even more importantly, it means that you won't be woken up with every little thump that the house makes. A fan is ideal because it does double duty of providing consistent soft background noise as well as keeping the room cool. Similarly, an air cleaner will serve to help keep your room free of dust and provide white noise.
You can also buy a white noise machine or download an app that will provide several white noise options like the sound of rain, wind, and more. Many people prefer pink noise, which includes more varied sounds such as a waterfall or babbling brook.

MANAGE YOUR HEALTH
For many of us, physical discomfort or pain can be the main problem when it comes to getting a restful night's sleep. Try a new sleeping position using pillows: Sleep on your back with a pillow supporting your knees. Then prop a pillow behind and to the side of your lower back. For some people this is much more restful than sleeping on your stomach.

CREATE A BEDTIME RITUAL
Warm milk? A cup of herbal tea? These drinks are commonly recommended to aid asleep, but some people don’t find them helpful. Find the routine that works for you, whatever it is. Get in the habit of sticking to the routine every night.
It could be the simple act of shutting the house down by turning off all the lights, picking up the clutter , reviewing the next day's schedule, and planning breakfast. Feeling organized about the house may help you feel less anxious. This simple routine tells your body that it's time to close down for the day. Find what helps you feel less anxious at the end of the day and own your nightly ritual.

REDUCE STRESS
At some points in our lives, we are
burdened by a great deal of stress. It may be chronic pain, a family or work situation, financial stress, or all of these combined. Many believe that they just need relaxation to reduce stress. However, the opposite of stress is not relaxation, it's empowerment.
So do what you can to empower yourself. Daily meditation may be the answer. It forces your mind to focus on something, thereby freeing up all the clutter to float to the surface, be recognized, and be gone. For others it is guided imagery, either with the help of a professional or with CDs, regular massage, yoga or tai chi, calming music, or a therapeutic run or bike ride to get powerful endorphins flowing. Some turn to self education to manage their source of stress with more knowledge. Ask your chiropractor for suggestions that may work for you.
We all have different preferences. Try one that sounds appealing, and if you find it difficult to stick with, then try a different one. 

Call our office today at 636-916-0660 to schedule your appointment.  Chiropractic adjustments are well known to help the nervous system function more properly, thus improving sleep quality.

Mario Awwad
ABChiropractic Family & Wellness, LLC
President

What to look for in a Chiropractor

Choosing a chiropractor is an important decision that can effect the long term benefits or outcome.  What I mean by that should be addressed in several aspects:
Number one, what is your goal?  Are you looking for only short term pain-relief or are you also looking for a long term solution?
Number two, chiropractors are trained differently depending on their interests or the chiropractic college they graduated from.  Therefore, each chiropractor has different methods or "techniques" they use to treat your particular complaint or problem.  Some you might find favorable and some just simply do not feel good or make your condition worse.
Number three, last but not least, affordability, is a major concern for most people.  Unfortunately insurance can get in the way of the chiropractor or any doctor for that matter, in providing the best treatments and recommendations for your health problem.  Insurance companies have become more restrictive, which in turn, limits the effectiveness of your treatments provided to you by the physician.

At ABChiropractic Family & Wellness, in St. Charles Missouri, we offer only the best treatments, options, and a variety of adjustments to help not only eliminate your pain, but in most cases, correct your problem.  We offer pain relief and correction of your problem, so your problem does not keep coming back in the future.  We offer all forms of adjustments, including manual adjustments.  For certain conditions, decompression therapy is a great option and solution.

We also offer massage therapy in our office.  Our licensed therapists offer deep tissue, swedish, sports massage, pre-natal massage, among others.

Affordability of our services is a priority at ABChiropractic Family & Wellness.  We accept all insurance companies, except medicare.  We also offer cost effective payment plans or monthly payments.  Family discounts are offered as well as military or student discounts.  Call Natalie or Karen at 636-916-0660 to schedule your appointment.

Can Chiropractic Help?

The first thing people think of when "Chiropractic" is mentioned is "cracking or popping of the bones of the spine".  This is off base, but did you know that the "popping or cracking" of the spine that occurs from a chiropractic adjustment is actually a release of gases from a build up of pressure in the joints?  The reason chiropractic adjustments are so effective is because it removes interference or pressure from the nervous system or "nerves" that would typically cause the health symptoms people deal with everyday.  These misalignments of the spine, as little as 2-3mm, is enough to create interference of the nervous system, which delays messages to the rest of the body.  An example is a slow computer, or rush-hour traffic.  The messages from the brain eventually get to where they are intended to go to, but the delay in messages is what creates the symptoms.

A great example is misalignments of the upper neck causing headaches or migraines.  The majority of headaches or migraines are caused from abnormal pressure of the nerves in the upper neck.  Therefore, by adjusting the vertebrae(s) involved in the upper neck, we can restore normal communication of the nervous system and therefore alleviate the headache.

We can apply this to any area of the spine as it relates to symptoms.  In conclusion, adjustment provided to vertebrae that are misaligned, can help alleviate many other health symptoms.  These symptoms can include back and neck pain, headaches or migraines, numbness and tingling, muscle spasms, shoulder and arm pain, hip and leg pain as well as a weakened immune system.  After all, the nervous system controls EVERYTHING!

If we can be of any help, call 636-916-0660 and speak to Karen or Natalie.  Ask about our New Patient Promotions.  Also, we now offer Massage Therapy.

Winter Snow Equals Back Pain?

In my practice, snow precipitation equates to increased incidence of back strains and car accidents.  This usually occurs from shoveling snow off driveways and slippery roads.  I urge my patients prior to shoveling snow, to stretch/warm up for 5-10 minutes as they would if they were going to start a workout session.  Strains commonly occur when the body is not prepared for strenuous activity.  A good piece of advice is to take frequent breaks when shoveling snow.  Breaks should occur every 10-15 minutes for 5-10 minutes or more depending on an individuals fitness level.  Very commonly people will utilize only one side when shoveling snow, but that can lead to a muscle strain in the back or hip.  Therefore, alternating sides can help to minimize back ailments.  Finally, after your grueling session with the snow, stretch appropriately to help minimize muscle spasms and discomfort.

In regards to driving on snow or ice covered roads, always keep your distance from other vehicles.  Occurrences of whiplash are much higher when roads are slick.  If you are one of the thousands of people who are in a car accident each year, see your chiropractor immediately.  Treatments that occur closest to injuries, tend to heal much faster.

Call Karen or Natalie at 636-916-0660 to schedule an appointment.

Kids and Chiropractic?

Did you know that statistics show that by the time a child is 2 years old, they have already fallen a minimum of 1500 times just learning how to walk?  Did you know that the first subluxation (misalignment in the spine) in a child's life occurs during the birthing process?  I didn't know any of these statistics till I went to chiropractic school.  The take away…..every child should get screened by a chiropractor to detect subluxations.  A thorough consultation and palpation exam is enough to locate subluxations on a child.  X-rays are usually not indicated unless injury/trauma has occurred.  If subluxation(s) are detected, a chiropractic adjustment can be provided.  Adjustments are extremely safe and effective for the correction of subluxations.  It is essential to correct subluxations early in the person's life to help minimize or avoid destructive changes that it can create to the spine and nervous system.  Call Karen or Natalie at 636-916-0660 to schedule an appointment for your child.

Whiplash and Your Health

The statistics show that every 10 years, the odds are we will get into a car accident.  Another fact is, that most car accident victims do not seek treatment or get a check up by a chiropractor in at least 90% of crashes.  Most common symptoms related to a car accident occur days following the accident, therefore people typically play down the symptoms.  What most people do not know, is that research shows that a fender bender of only 5mph can and do cause subluxations (misalignments in the spine) that go undetected for years.  Conclusion:  No matter how minor the car accident is, get checked my a chiropractor to prevent future spinal problems.  Chiropractic is very effective in treating whiplash injuries to the neck and back.  Call Natalie or Karen at 636-916-0660 to schedule your check up.  As a note, we will bill the insurance company responsible for your injuries, therefore no out of expense will apply.

God Bless,

Mario Awwad

Why Chiropractic?

What's so great about chiropractic?  Why the big deal?  Here's why.....It works!!  The results I have had in my practice are in some cases exciting and breathtaking.  As we remove pressure from the nerves in your body by adjusting the spine, your body is able to better communicate and heal.  That is what creates the wonderful results my patients experience everyday in my practice.  Conditions from migraines, back and neck pain, muscle spasms, disc herniations, and numbness/tingling can be improved dramatically when specific adjustments are provided.  Nothing can replace the benefits of chiropractic.  Exercise, massage, meditation, acupuncture all carry their healing benefits, but they differ from the adjustment.  The only way to remove pressure from the nerve is to move the vertebrae, which is accomplished only through a chiropractic adjustment.  So why is chiropractic so great?  It works!!