I Just Want My Hour Back!

We've all been stolen from, and no, I'm not talking about taxes! I tried calling the Police because it is something very precious to me too! But the Police couldn't do anything about it. 

The thing that was stolen from us was an hour of sleep! The problem was it was the Government in their infinite wisdom decided to implement daylight savings time.  

The week after daylight savings time starts is my least favorite week of the year, look I know some of you LOVE this time of year. I get it the "We get more sunlight in the evening" is somewhat valid. Blah, blah, blah, I call BS I'm not too fond of it, not the daylight in the evening but that is annoying also. Have you ever had to logic with a 7 or 8-year-old why they have to go to be when it's still light out? If you haven't and have kids, teach me your ways Jedi Master (and no the answer isn't let them stay up till the sun goes down). The real problem comes in a month or two here in Texas when it doesn't get dark until at least 9 PM! 

If that wasn't enough, then let's talk about mornings! Holy crap, they suck. Look I'll be the first to admit I am not a morning person, this is why I have structured my life the way that it is, I wake up most days without an alarm, have my coffee, read, cook breakfast then meander my way to the gym at 8:35 for the 8:30 class. Then make my way to the office to treat people. I enjoy it, especially when I don't have to rush through it like a person with my hair on fire. Now EVERYTHING starts an hour earlier!!!! For a non-morning person, this seriously makes us just grumpy.  

This week is just another proof to me how vital even 1 hour of sleep is to us all.  

Sleep is one of the most vital things we can do for our health. According to so many sources, Americans are chronically sleep-deprived. Unfortunately, that is even without getting that extra hour taken away from us!  

So what can we do to make our sleep better?

As usual, we are going to look at this from a Physical, Chemical, and Emotion process:

Nutritionally: 

There are so many thought processes when it comes to food and sleep. The basics boil down to don't eat food sensitivities (Wheat, Corn, Dairy, Soy, and Sugar) with dinner, try to eat a bit more fat and protein later in the evening to maintain your blood sugar throughout the night. You can consider supplementation if you need an extra bit of support. I will use some Melatonin, especially combined with B6 and Tryptophan.  

And occasionally, CBD oil, which may help with sleep for short periods, may be beneficial.

Emotionally: 

Meditation is my primary go-to for emotional balancing before bed. All I can say is do it; your life will never be the same! 

Physically:

Well, there is the obvious, get adjusted! The acupuncture meridians can cause an imbalance in the musculoskeletal system, which can cause you not to feel well and not sleep sufficiently.  

Short of that, you can make sure you get a workout in during the day to be sufficiently tired at night. One of the things that help me wind down is about 20 minutes of stretching before bed.  

Setting the stage:

The environment we sleep in fits with the physical side, but it deserves its own section. There is so much research out there that sleeping in a cool, utterly dark room helps you get better quality sleep. 

Your room should be around 68 degrees and have blackout curtains with ALL electronics/led lights covered. If you can't get it completely dark, then you should consider a sleeping mask. Also, there is some thought that it may be essential to sleep with your mouth closed by taping your lips shut with a small piece of tape.  

Alright, recapping:

1. Don't eat the five fingers of death
2. Eat a bit of fat and protein within an hour of bed
3. Take a melatonin or CBD supplement
4. Meditate before bed
5. Stretch before bed
6. No screen time 1 hour before bed
7. Possibly blue light blocking glasses after dark
8. Sleep in a dark room
9. Sleep in a cool room
10. Tape your mouth shut
11. Most importantly, get adjusted!

Don't forget to schedule your next appointment online at https://drjjgregor.as.me/ 

Until next time Make Your Health Easy!

Dr. JJ

Previous Posts about Sleep
https://www.drjjgregor.com/blog/sleep-aids-and-your-body

https://www.drjjgregor.com/blog/what-causes-sleep-apnea-and-what-you-can-do-to-fix-it