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Sleep Problems and Natural Ways to Get a Good Night’s Sleep

Do you have difficulty getting a good night’s sleep? Are you constantly feeling tired during the day? You’re not alone. Millions of people around the world suffer from sleep problems. But don’t worry, good sleep IS possible! We’ll talk about different sleep disorders that people experience at different stages in life. We will also provide natural remedies like chiropractic treatment to help improve sleep quality.

If you are struggling with sleep, don’t despair! There are many things that you can do to get the rest that your body needs.


Infants

 

Normal Sleep for Infants

Newborns sleep around 16-18 hours per day, divided equally between night and day. Swaddling can help soothe a fussy baby and promote sleep. White noise or sounds of the womb can also help infants sleep better.


Sleep Issues for Infants

Babies can experience sleep problems for a variety of reasons. They may have trouble falling asleep, wake up often during the night, or resist going to bed. Some babies also suffer from colic, making it difficult for them to sleep. Infants may have circadian rhythm disorders where they have difficulty learning to differentiate between day and night. It can take time for babies to figure out a sleep-wake cycle.

 


Children

 

Normal Sleep for Children

School-age children need around nine to ten hours of sleep per night. Most children this age have a regular sleep schedule and go to bed and wake up simultaneously each day. They may still experience sleep problems, such as difficulty falling asleep or waking up in the middle of the night. If you’re looking for more tips on how to help your little one sleep, check out this blog post.


Sleep Issues for Children

Some common sleep disorders diagnosed in children include night terrors and sleep apnea. Sleep apnea occurs when the child’s airway becomes blocked during sleep, which makes it difficult to breathe. Night terrors occur during deep sleep and can often be very scary for children and cause them to scream or cry uncontrollably. It can be challenging for them to wake up (and it is usually recommended that you do not try to wake them), and some children don’t remember it happening.

Another common sleep problem in children is restless leg syndrome (RLS). This disorder causes involuntary movements of the legs and an uncomfortable sensation that interferes with sleep. Children with ADHD may also have problems sleeping and struggle to calm down and fall asleep at night.

 


Adolescents

 

Normal Sleep for Adolescents

Most adolescents need around eight to ten hours of sleep per night. However, many teens do not get the recommended amount of sleep. They often stay up late and sleep in on weekends. This irregular sleep schedule can lead to sleep problems. Adolescents and teenagers may have difficulty falling asleep or they may wake up frequently in the middle of the night.


Sleep Issues

One common sleep problem in adolescents is snoring. Snoring can be caused by various things, such as nasal congestion, allergies, or enlarged tonsils. Teens may also experience sleep apnea, restless leg syndrome (RLS), and insomnia.

 


Adults

 

Normal Sleep for Adults

Most adults need between seven to eight hours of sleep per night. Healthy adults generally have a consistent sleep schedule and have no trouble falling asleep or waking up in the middle of the night.

A consistent nighttime routine can help promote healthy sleep in both children and adults. Some factors of a healthy nighttime routine may include:
  • Try to stick to consistent sleep and wake times, even on weekends.
  • Start winding down about an hour before bedtime by turning off blue-light screens like cell phones and tablets.
  • Turn the thermostat down a few degrees for a cool sleeping environment.
  • Find a relaxing bedtime activity like reading or meditation.


Sleep Issues

In adults, sleep problems can be caused by sleep apnea, restless leg syndrome (RLS), stress, anxiety, and insomnia. Adults may also experience sleep paralysis when the body becomes paralyzed during sleep. This condition often occurs in conjunction with nightmares or sleep terrors, and can sometimes be a side effect of certain medications.


What are sleep disorders?

A sleeping disorder is a condition that affects sleep quality or quantity. These disorders can cause difficulty falling asleep, staying asleep, getting restful sleep, and waking up feeling refreshed. There are many different sleep disorders, and they can occur at any stage in life. A sleep specialist diagnoses most sleep disorders during a sleep study. To learn more about sleep disorders, check out the American Academy of Sleep Medicine.

 


Common Types of Sleep Disorders

 

Sleepwalking

Sleepwalking is a sleep disorder that causes people to walk or perform other activities while they are asleep. This disorder usually occurs in children, but it can also affect adults.


Narcolepsy

Narcolepsy is a disorder that causes excessive daytime sleepiness. People with narcolepsy often fall asleep suddenly and without warning. These are usually called sleep attacks. They may sleep for a few minutes or up to an hour, and they usually sleep in inappropriate places (such as at work) and experience sudden muscle weakness before falling asleep.


Nightmare Disorder

Nightmare disorder is a sleep disorder that causes people to have terrifying nightmares. These nightmares can cause extreme fear, anxiety, and other negative emotions.


Rapid Eye Movement Sleep Disorder

REM sleep disorder is a sleep disorder that causes people to act out their dreams. This sleep disorder can cause injury because the person may fall, kick, punch, or perform other potentially dangerous behaviors while they are sleeping.


Sleep Paralysis

Sleep paralysis is a disorder that causes people to feel paralyzed when they wake up or try to go to sleep. People with sleep paralysis are unable to move or speak for a few seconds or minutes until the sleep paralysis ends.


Sleep Terror Disorder

Sleep terror disorder is a disorder that causes people to have intense, scary dreams that often include feelings of fear or panic. People with sleep terror disorder may scream, cry, or wet the bed during these dreams.


Sleep Apnea

Sleep apnea is a disorder that causes people to stop breathing during sleep. This condition often leads to snoring and daytime sleepiness. Most sleep specialists recommend patients wear a CPAP machine overnight to help with this condition.


Restless Legs Syndrome

Restless leg syndrome (RLS) is a sleep disorder that causes tingling or creepy crawly sensations in the legs when lying down at night.

Sleep Hygiene Tips:

  • Keep a regular sleep schedule and try to go to bed at around the same time each night.
  • Get a comfortable mattress, pillow, and sheets on your bed.
  • Avoid caffeine before bedtime or after dinner.
  • Exercise regularly but not too close to bedtime (about four hours prior).
  • Keep a sleep diary and make notes of how you feel and how much sleep you got.
  • Consider visiting a chiropractor.
Check out Sleep Education for more tips on creating healthy sleep habits.

 


Chiropractic Care for Healthy Sleep

 

Chiropractic care is an alternate form of care that focuses on the alignment of the spine. Chiropractors educate patients that misalignments in the spine can cause health problems, including sleep disorders. There is evidence that chiropractors can help improve sleep quality by adjusting the spine. They may also recommend lifestyle changes, such as getting regular exercise, avoiding caffeine and alcohol before bedtime, and maintaining a regular schedule, as noted above.

At ADIO Chiropractic, we are here to help if you have trouble sleeping. Getting enough quality sleep is essential to functioning properly the next day. Sleep deprivation is nothing to joke about, and spinal manipulation can help. Our team can provide a physical exam to get you the right amount of chiropractic adjustments which can lead to healthy sleep. When the body is aligned through spinal manipulation, your nervous system can adequately speak to the rest of the body, leading to your body functioning at its best. When you function at your best, you can have a better quality of life and better mental health.
When you (or your family) are ready to improve your sleep patterns, reach out to our team and schedule an appointment. Give us a call today at (608) 824-0950 to get started.

We look forward to hearing from you!

Request an appointment online or contact us by phone at (608) 824-0950

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