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Insomnia? Here’s some natural help 

 February 11, 2013

By  Dr. Tripp Stover, D.C.

Mechanicsville Virginia Chiropractor – I see many folks at Stover Chiropractic who have been diagnosed with, or could be diagnosed with, fibromyalgia.  A very common feature of the syndrome is problems sleeping.  That may mean too little sleep, trouble falling asleep, or non-restorative (waking up tired) sleep.

What follows is a list of action items for people who want non-phamacological help with sleeping.  These recommendations will certainly help if someone does not have fibromyalgia but are struggling to get better sleep.

First of all, try to aim for 8 to 9 hours of sleep.  Most studies end up recommending the average person needs this much sleep or we will be running on a deficit.  This will result in more pain, headaches, poor focus, and low energy to name a few.  So when you have backed-up 8 or 9 hours from your wake time you are ready to start planning.  Here are my recommendations.

ONE Hour before bedtime:

1. Dim the lights in the house (or at least the area of the house you will be in for this last hour)

2. Turn off and don’t allow for any screens, monitors, or TV’s to be powered on (yes this even means tablets and smart phones).

3. Quiet – Or at least relative quiet.

4. Establish a regular routine (shower, wash face, brush teeth, prep the bed, put on your PJ’s, etc.)  Do the same thing each night.

5. Relaxation – This may be journaling (which might uncover what and why it is that something keeps your mind overactive if that is a problem), meditating, or reading.  Do not read fiction or something that stimulates your mind.  Certainly not mysteries or horror!  If you are Christian, pray or read the Bible for example.  If not consider whatever scriptures or inspiring text you hold to be true, comforting, and edifying.

I heard a good piece of advice regarding what to focus on in times like this when you are trying to heal your life.  It went something like this, “What’s right with you is the starting point.  What’s wrong with you isn’t the point.”

Or take the apostle Paul’s advice from his letter to the Colossian church.  He said, “If then you have been raised with Christ, seek the things that are above, where Christ is seated at the Right hand of God.  Set your minds on things that are above, ot on things that are on earth.”

And he told his church in Philippi “…brothers (and sisters), whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”

This gives us some latitude to enjoy things outside scripture for our encouragement, exhortation, and prayers.  If you are not Christian it is still perfect advice.  The point is, is to learn the skill of focusing our attention outside of ourselves not inside at our turmoil (which may be very real but not productive at this time of day).  Move away from a victim mentality if that is a struggle for you.

If you want some advice on meditation but you are skeptical try to focus on breathing.  Don’t empty your mind, you will be in control.

Start by trying to breath 7 times a minute (in and out is 1 breath).  In through the nose, out through the mouth.  As you become more skilled at this try to do just 6 breaths.  If you are an overachiever, work toward 5 breaths a minute.  No need to go further!

I’ve heard, and it seems true to me, that every hour you sleep before midnight is like two hours after midnight (don’t use this a reason to actually shorting actual time asleep).

6. Lastly, try to darken the room you sleep in as much as possible.  Turn off or cover all the little electronic devices that have little LED lights.  Get black out shades if needed.

For many these will be tough.  Biorhythms are challenging to reset.  But it can be done.  Don’t be discouraged.  You will get it.  I hope this helps.

[If you are a current patient at Stover Chiropractic there are nutritional recommendations from Standard Process.  Consider adding Min-Tran and Cataplex G.  If more help is needed we can add Valerian Complex and California Poppy.]

We realize you have a choice in who you choose to provide your healthcare services. If you, a friend or family member requires care fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.Logo

Dr. Tripp Stover

Stover Chiropractic, P.C. –  Real. Simple. Healthcare.

www.drtrippstoverblog.com

Spine-Health.com

www.TrippStoverDC.com

 

Location:

We are located at 9097 Atlee Station Road in Mechanicsville, Virginia, 23111.  This is a Hanover county address, but we are minutes from Glenn Allen, Innsbrook, Sandston, and Varina.  We also serve many people from King William and New Kent Counties.  Our close proximity to I295 means we are very easy to reach from anywhere in the Richmond Metro area.  Contact us: 804-559-1100

These guidlines will be a challenge at first for many

 

Dr. Tripp Stover, D.C.


Dr. Stover grew up in Richmond. He has been married to his wife Andrea since 2000 and they make their home in Mechanicsville with their children, Avery and Garnett.

Dr. Tripp Stover, D.C.

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