Kansas City Chiropractor Shares Five Tips For a Better Post-Anesthesia Recovery

Chiropractor in Kansas City Uses Acupuncture to Turn Breech Babies in Pregnancy

Neck Pain Patients in Kansas City get Relief with Chiropractic & Acupuncture

Chiropractor in Kansas City Helps Patients with Stress, Anxiety, and Trouble Sleeping

Most of us have been there...Tired but can't relax.  Waking up in the middle of the night and having trouble falling back asleep.  Here are six tips to help get that rested, relaxed, just had a great nights sleep feeling back!

1.  Drink WATER!  I recommend one quart per 50 pounds of body weight to properly hydrate my patients.  If you are severely ill, you may need to add another quart of water to that total.  For example, if you weigh 175 lbs, you should drink 4 quarts/4 liters/1 gallon of water a day.  A clue that you are dehyrated is that you wake up in the middle of the night and you feel really thirsty.  Dehydration can rob you of a good nights sleep, adding to your stress and anxiety.

2. Eat to balance your blood sugar metabolism.  During a consultation I discuss eating patterns, and the most ideal way to keep your blood sugar balanced.  This includes eating every 2-3 hours a protein snack or meal which also includes vegetables, and possibly a small amount of fruit.  I recommend avoiding most bread and sugary items as these food items tend to bring on a blood sugar high followed quickly by a low, and a craving for more carbs or sugar!  If you do want to eat something with a small amount of carbohydrates, I recommend eating it with a decent sized meal including protein.  Low blood sugar or spikes in blood sugar can contribute to or worsen feelings of stress, anxiety, and insomnia.  Low blood sugar or hypoglycemia can also wake you from sleep.  For patients that have dinner around 6 or 7pm, I recommend a snack before bed consisting of protein, fat, and complex carbohydrates which will give your body the fuel it needs to run all night long without waking you up!

3. Chiropractic Adjustments to balance your nervous system.  After a patient's first visit, I always ask if their sleep was any better after their first adjustment.  I would estimate that nearly 90% of my patients report an improvement in their sleep pattern including sleeping all night, waking more rested, and falling asleep with more ease.  Chiropractic Adjustments help reduce interference in the communication pathways in your nervous system.  Since your nervous system coordinates EVERYTHING in your body including sleep, having increased irritation on this body system can have a profoundly negative impact on your sleep.  When your nervous system is irritated so are you!  I have personally experienced less anxiety and better sleep after my Chiropractic Adjustments as well, and I have been getting adjusted for almost 32 years!

4. Acupuncture to balance your energy meridian system.  Acupuncture is a well known treatment commonly used to help patients that feel stressed, anxious, or have difficulty sleeping.  Acupuncture is a system of treating blocks in energy, and balancing the energy in the body which results in an overall improved function.  There are many good Acupuncture points for stress, anxiety, and insomnia including points on the top of the head and inside of the elbow.  For my female patients, there are also hormonal points that can help with sleeping, stress, and anxiety as well.

5. Exercise - I cannot stress enough how helpful exercise can be for stress, anxiety and insomnia!  Even a 15 minute walk can stimulate feel good chemicals to be released in your body.  Movement helps release pent up energy, and I find that most patients feel more relaxed, peaceful, and sleep much better when they incorporate exercise into their daily routine.  If you aren't sure how to start, think of ways to add some walking into your routine.  Can you park further away at the store?  Fill up your water glass more often? Take the stairs?  Adding exercise into your routine doesn't require a gym at all!  I personally like to walk around my neighborhood because it gets me outside in the fresh air...and my dog likes it too!

6. Mineral Supplements.  When I know a patient deals with stress, anxiety, or sleep disruption, I always ask about their mineral intake.  Many patients that deal with chronic stress are depleted in minerals, and supplementing with Calcium, Magnesium, and/or Potassium can be very helpful.  I have seen patients with long term high blood pressure improve their blood pressure readings and be able to reduce, and in some cases completely eliminate, their blood pressure medication.  A note of caution:  If you are currently on a blood pressure medication, it is important to take a mineral supplement at least 4 hours away from your medication.  Each patient in my office gets customized recommendations for supplements and their proper dosages when indicated.  It is important to discuss adding supplements with a Doctor familiar with mineral supplementation to ensure that you are not taking anything that could interact with another supplement or medication. 

I hope that these six simple tips to help decrease stress and anxiety & improve your sleep are helpful for you or someone you care about. 

If you have any questions, please call me!

Better Health Is Only A Phone Call Away!

Dr. Kristine Baker

816-256-3603

Become a Fan on Facebook!