7 Signs That You Need to See a Chiropractor for Your Neck Pain
Everyone gets a stiff neck once and awhile. It might happen first thing in the morning after a bad nights sleep, or it might be at the end of a long stressful workday. If you are battling to turn you..
Running Injuries Bad Training Or Bad Biomechanics? Top Running Problems Revealed and Resolved!
In the October issue of Channel Magazine Dr Cherye looks at the best way to stay injury free when running
Post Injury – When Is It Safe To Get A Massage?
Getting back to your injury-free state can be easy when you understand the healing process and learn what to do
Can Acupuncture Help Treat Your Running Injury?
The largest clinical study of acupuncture ever conducted was published in the December 2004 Annuals of Internal Medicine and found acupuncture to significantly reduce and improve function in patients .
5 Ways Acupuncture Can Fix Your Health Problems -
Mens Health Magazine Article How acupuncture works may be unclear, but the benefits stick out. Research shows that this ancient therapy can be an effective treatment for a wide variety of ailments, from back pain and sciatica to ...
Infertility in men may decrease with acupuncture
Male partners are the cause in approximately 40-50% of fertility problems. Research has shown that acupuncture improves sperm production and quality.
Boost your “flu-fighter” with Chiropractic care
Your body has the best “flu-fighter” ever - naturally built into it! The Chiropractors at Pure Healthcare in Albany NZ, are reaching out to our community to help in the fight against “the flu” an...
Top 5 tips to improve asthma
Many kiwis are affected by this chronic obstructive pulmonary disorder (COPD), also known as asthma. But there are things you can do to improve your asthma. Below are the top 5 tips on how to improve ..
Is your posture causing your headache / migraine?
Dr Cherye Roche – doctor of Chiroprctic and clinic director at pure healthcare in Albany, shares her insights from over 20 years of clinical and academic experience in the treatment headaches, and th..
6 steps to beating Acne
Most of us, except for the occasional lucky sods, suffer from hormonal acne at some point in our lives. Young males are the common victims during their teenage years due to the hormonal roller coaster...
Get Relief from a stiff neck
Constant stiffness and aches in the neck can make life challenging, whether it be affecting your work and hobbies, or quite simply the way you function on a day to day basis. Massage therapy has prove...
Getting moving after whiplash
The severity of the whiplash injury does not always correlate to the degree of injury, even a minor whiplash type injury can result in severe symptoms
Carpal Tunnel Syndrome
You probably think it’s strange for a chiropractor to be writing about carpal tunnel syndrome, as you think they “only deal with the spine”. In my extensive training to become a doctor of chiroprac..
Poor breathing habits and chronic neck pain
Breathing is the most basic and yet arguably the most vital act that our body needs to perform in order to stay alive. If done poorly, it may lead to neck pain, and ultimately a headache.
Reduce Menopausal Hot Flushes with Acupuncture
Are you or a loved one going through menopause and can’t take the heat? Studies show acupuncture may be effective in reducing the severity of symptoms such as hot flushes and night sweats during meno...
How a post-ride rubdown can improve your recovery as well as your circulation
After a long and hard training ride on the saddle, you can’t deny the fact that your muscles will feel tight, tense and taut. Before you know it, an achy lower back may lead to a tight hip, causing t..
A Sports Chiropractor’s take on Bike set-up Biomechanics
Dr. Jason Berry, a Sports Chiropractor at Pure Healthcare in Albany, wants to help you ride faster and stronger. Having the right bike set up is critical to be in efficient and injury free on your bi...
Are you at risk for Osteoporosis?
15% of women and 3% of men over the age of 50 suffer from osteoporosis. Bone degeneration and subsequent loss of height, due to osteoporosis was accepted as a normal part of ageing but that doesn't ha...
Increase your chance of conception
Seeing an acupuncturist as the first step in infertility treatments could save time, energy and cost
Looking for a Change? March 11th is “Change Day NZ”
From the Change Day NZ website: “Change Day is a time when we can all come together to help improve the healthcare experience for everyone. We’re inviting you to become a change-maker and make a di..
Pregnancy Fatigue
Top Tips to experience a Healthy Pregnancy with less fatigue, discomfort and distress. Chiropractic care throughout pregnancy removes interference to the mother's nervous system, enhancing baby dev...

You are here:Resources >> Useful articles

Search by Keyword

Browse by Topic

Useful Articles

8 Ways to Improve Your Sleep Habits by: Nirmala Raniga
Sleep is critical for good health and well-being. However, due to our busy lifestyles, millions of us do not get enough sleep—a problem that can lead to lack of attention, irritability, digestive issues, poor judgement, and drowsiness during the day.
Sleep deficiency has also been linked to more serious physical health issues, including diabetes, high blood pressure, immune deficiencies, increased risk of heart disease, depression, suicide, and risk-taking behaviours. Therefore, getting good, restful sleep can improve both physical and mental health, enhance our quality of life, help us learn more efficiently, and enable us to lead safe and responsible lives.
Our Doshas, or Mind-Body Constitutions

Ayurveda, the system of mind-body healing that originated in India some 5,000 years ago, is based, in part, on mind-body constitutions called doshas. Each dosha is composed of two of the five elements. Air and space are the underpinnings of the Vata dosha; earth and water comprise the Kapha dosha; and fire and water create the Pitta dosha. While each human is a combination of all three doshas, one or more of the doshas tends to be more predominant in each individual.

Take the Dosha Quiz to find out your predominant dosha

The Ayurvedic concept of doshas extends also to the circadian rhythms of life. For example, 10:00 a.m. to 2:00 p.m., when the sun is highest in the sky, is considered Pitta time—a time of high energy and metabolism. From 10:00 p.m. to 2:00 a.m. is also Pitta time, a time when the brain metabolizes thoughts, forms new neural pathways, and integrates information.

Consequently, sleep during 10:00 p.m. to 2:00 a.m. is especially vital to good mental health and cognitive function. During Pitta time, sleep also enables the body to heal, grow, and repair. Our hormones stay in balance, and our immune function improves.
How to Improve Your Sleep Habits

There are simple yet important steps you can take to improve your sleep habits.

1. Make time for sleep. Very often, sleep is the first thing busy people compromise, so simply making time to sleep will help protect our health and well-being. To achieve this, you can create and commit to a schedule. The best time to go to bed is before 10:00 p.m., so that you can allow your body to experience that critical rebuilding Pitta time. It is also ideal to go to bed and wake up at the same time each day, whether it is a weeknight or a weekend night. This can regulate your body’s clock, and help you fall asleep and stay asleep during the night.

2. Watch when and what you eat. What you eat and how late you eat can also affect how you sleep. According to Ayurveda, it is best to eat a light dinner and/or avoid a large meal within a couple of hours of bedtime. You should also limit your intake of fluid before bed in order to prevent waking up for trips to the bathroom.

3. Avoid substances such as nicotine, caffeine, or alcohol, which can interfere with sleep. Both nicotine and caffeine are stimulants; alcohol initially causes drowsiness, but ultimately can disrupt sleep, leaving you feeling tired the following day.

4. Take a walk after your evening meal or practice light, restorative yoga. Moving your body can promote better sleep, helping you fall asleep faster and enjoy deeper rest. However, it is best not to exercise too close to bedtime, otherwise you might feel too energized to fall asleep.

5. Establish a ritual that signals to the body that it is time to unwind. You can create a quiet time before bed—one that does not include television, computers, or social media—as some research suggests that the bright lights of television, smart phones, and tablets before bedtime can interfere with sleep. During this quiet time, performing a light oil self-massage, taking a relaxing shower or bath, reading an inspirational book, listening to soothing music, or drinking herbal tea can all help your body relax.

6. Create a comfortable sleeping environment. Keeping the bedroom attractive, quiet, and cool is conducive to relaxation and restful sleep.

7. Once in bed, perform a relaxing body scan, inviting each part of the body to release any tension you may be holding from the day. You can also practice a bedtime sleep-inducing meditation to quiet the mind. This meditation includes repeating the mantra, “Om Agasthi Shaheena,” (Ōm Ah-gah´-stee Shah-ee´-nah) until you fall asleep. This can be said out loud a few times and then repeated.

8. Avoid daytime naps. Although you may feel tired during the day when you have not had a good night’s rest the evening before, it’s important that you avoid daytime naps, particularly those in the afternoon. By adjusting your sleep habits, you will be able to sleep better throughout the night.

As you commit to better health, you also must allow yourself the rest you need. Excessive daily stress can create anxiety and be very disruptive to sleep. To help manage stress, stay committed to a daily meditation practice, get better organized, set priorities, share tasks, laugh, and have fun. By integrating these rituals into your life, you will not only rest better, but will also enjoy greater health and well-being in your daily life.

http://www.chopra.com/ccl/8-ways-to-improve-your-sleep-habits?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160426&utm_campaign=Newsletter2016426

Tags

Related

About the Author

Admin Team

Share