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Are you struggling to fall asleep or stay asleep each night

Are you struggling to fall asleep or stay asleep each night? Sleep deprivation can wreak havoc on your hormones, dampen your mood, and disrupt your mental and physical performance.

Sleep quality affects every aspect of your life, including your daily activities. Long-term sleep deprivation can lead to serious health problems, including heart disease, stroke, and diabetes.

If lack of restorative sleep affects your quality of life, you should know what affects sleep and why.

Here’s a look at 14 factors affecting sleep quality.

1. Room and Body Temperature

The temperature of the room matters when it comes to sleep. If it’s too warm, it may be harder for you to fall asleep.

The optimal temperature for sleep is approximately 65 degrees Fahrenheit. Your body temperature also affects your sleep quality. A lower body temperature may help you fall asleep faster and sleep more soundly.

To cool down before you sleep, shower, use a cooling mattress pad, or turn on the air conditioner or fan. Sleep in light, breathable fabrics that will keep you cooler overnight.

2. Caffeine Consumption

A caffeine boost may be just what you need to start your day. However, caffeine too late in the day can lead to sleep issues and a restless night.

The caffeine from coffee, tea, energy drinks, and chocolate raises your adrenaline and cortisol levels. This can elevate your blood pressure and keep you tossing and turning during the night.

Too much caffeine can lead to restlessness, abdominal cramps, frequent urination, and more. If you’re consuming caffeine in the afternoon or evening and have trouble sleeping, try avoiding it for six or more hours before bed.

3. Physical Pain

Pain drains the body and is exhausting to the mind. It can make it harder to fall asleep and stay asleep.

Common sleep disrupters include back pain, neck pain, aching joints, and headaches. The first thing to do is see a doctor or chiropractor to assess the root of your pain and identify possible solutions.

You may need a better mattress for your bed or a pillow that supports your neck. Proper spine alignment is essential for someone with back pain issues.

Some people find excellent pain relief in chiropractic care. Before you accept a prescription for pain medication, explore other solutions that may help you feel and sleep better.

4. Stress

Stress may be the culprit if you lose sleep because you worry about work, school, or family problems. Worrisome thoughts can keep you up at night.

Stress affects you mentally and physically, leading to an elevated heart rate, high blood pressure, and high glucose levels. Relaxing and getting a good night’s sleep is essential.

If stress keeps you awake, try establishing a relaxing bedtime routine. Taking a bath or shower, shutting down electronics, and reading or listening to music may help you relax.

5. Alcohol

Many people turn to alcohol to help them fall asleep more easily at night. It may help you fall asleep quickly but won’t help you sleep soundly.

Drinking alcohol before bed can disrupt your sleep cycle. You may wake up during the night and have trouble getting back to sleep.

For a better night’s sleep, avoid drinking alcoholic beverages a few hours before bed. You’ll sleep better and won’t regret it in the morning.

6. Snoring 

Snoring is a common problem that can prevent you from getting the sleep you need. It occurs when airflow vibrates against the tissues of the throat.

The causes of snoring range from being overweight, poor sleep positions, nasal problems, sleep deprivation, or alcohol consumption. Snoring may also be a sign of sleep apnea.

People with sleep apnea stop and start breathing as they sleep. If snoring wakes you up, talk to your doctor about sleep apnea.

Some tips to reduce snoring include:

  • Losing weight
  • Sleeping on your stomach or side
  • Treating nasal congestion
  • Avoiding alcohol before bed

7. Sleep Disorders 

Sleep disorders are medical conditions that affect your ability to sleep. They can affect both the quality and duration of sleep.

Some common sleep disorders include:

  • Insomnia
  • Restless Leg Syndrome
  • Sleep Apnea
  • REM Sleep Behavior Disorder
  • Narcolepsy

Sleep disorders are caused by physical, lifestyle, or neurological factors. Treatment and regulation of sleep disorders depend on the condition and cause.

Sleep apnea is a significant cause of disrupted sleep. Common symptoms of sleep apnea include:

  • Snoring
  • Trouble concentrating
  • Daytime fatigue
  • Memory problems
  • Headaches
  • Mood swings

If you’re dealing with these symptoms, ask your doctor about getting tested for sleep apnea.

8. Exercise

Sedentary behavior during the day can affect sleep quality at night. Moving your body throughout the day can lead to a better night’s sleep.

Exercise helps regulate your circadian rhythm, also known as your sleep-wake cycle. Staying active during the day can help you relax more quickly, sleep better, and wake up at the appropriate time.

Exercising two to three times a week will help you look, feel, and sleep better.

9. Your Pre-Bed Habits

Do you stay up late working, scrolling social media, or watching TV? If so, it could be affecting your quality of sleep.

Eating and drinking before bed can also lead to sleep issues. Doing things an hour or two before bedtime can significantly affect how well you sleep.

Changing your bedtime routine can help. Consider:

  • Avoiding screens 30 to 60 minutes before going to bed
  • Avoiding late-night meals or snacks
  • Trying relaxing breathing exercises, reading, or listening to soft music
  • Drinking soothing herbal tea instead of coffee or alcohol
  • Going to bed at the same time each night

Going to bed at different times throughout the week confuses the body’s circadian rhythm and disrupts sleep. Going to bed and waking up at similar times each day helps keep the body’s natural rhythm in sync.

10. Your Diet

A midnight snack may sound like a good idea, but you might regret it later. Eating late at night will not help you sleep.

Higher fat and caloric intake at night makes it harder to reach REM sleep. Eat regularly during the day and avoid any heavy meals or snacks in the hours leading up to your bedtime.

11. Anxiety and Depression

Many emotional factors affect sleep. Restorative sleep isn’t possible when your mind is racing with worried thoughts.

Anxiety and depression often result in disrupted sleep patterns. A chaotic mind makes it hard to reach REM sleep.

If you think you may be suffering from anxiety or depression, get help. There are excellent treatments available to help you feel and sleep better.

Talk to your doctor to learn about the options.

Blue Light Exposure 

Checking emails or watching videos on your phone before you sleep isn’t the best plan for a good night’s sleep. The blue light your phone emits can disrupt your sleep-wake cycle and interfere with the quality of your sleep.

Blue light lowers the body’s natural melatonin production, which prepares you for sleep. Avoid staring at your phone or TV, and keep your room dark to help prepare your body and mind for sleep.

13. Insomnia

If you struggle to fall asleep night after night, no matter what you do, you may have insomnia. People with insomnia have long-term difficulties falling and staying asleep.

They may toss and turn throughout the night. They may become agitated because they need sleep, but their body won’t cooperate. Physical problems like pain or emotional issues like stress or anxiety can cause insomnia.

A poor sleep environment, chronic pain, alcohol use, excessive napping, or emotional issues can worsen insomnia. If you struggle to fall asleep regularly, talk to your doctor about the options for treating insomnia.

14. Naps

A long nap in the afternoon may be a welcome relief. But if it is too long, it can affect one’s ability to fall asleep at night.

Keep your afternoon nap to no more than 20 minutes. This can help revive you and provide a burst of energy. For many people, waking up from a nap is difficult, especially if you’re not sleeping well at night.

Set an alarm, and don’t oversleep if you take an afternoon nap. Take a nap if your body needs it, but don’t overdo it.

Keep your naps short, try to go to bed, and wake up at approximately the same time each day. Once your sleep becomes more regulated, you may not need a nap.

Factors Affecting Sleep

Are you longing for a better night’s sleep? Quality sleep is essential for keeping you going throughout the day.

Sleep restores the body, soul, and mind, and it’s something you can’t live without. If you suffer from headaches, chronic neck and back pain, or other physical symptoms that keep you awake, we can help!

There are so many possible factors affecting sleep. Chiropractic care may be the answer you’re searching for.

Dr. Russ Horine provides excellent chiropractic care in the Visalia area. We would love to help you feel better and get a better night’s sleep.

Contact Dr. Horine today to schedule an appointment.

 

13 Reasons to Visit a Chiropractor for Shoulder Blade Pain

Are you tired of dealing with ongoing shoulder pain? Click here for 13 reasons you should visit a chiropractor for shoulder blade pain.

Studies show that between 18% and 26% of all adults will suffer from shoulder pain, which can limit some of their daily activities and result in a lower quality of life.

Some will choose to ride out the pain, hoping they slept wrong. But if you have shoulder blade pain that won’t go away, you need help. 

Some might opt for a medical doctor and get pain meds and even an invasive treatment. Yet, there are many good reasons to seek chiropractic care instead.

Read on to learn more about why you should consider visiting a chiropractor. 

1. Pain Relief

Shoulder problems can be pretty painful. From a pinch to a strained muscle, someone struggling with shoulder pain will feel it time they even attempt to move their body. 

Visiting a chiropractor can help address the shoulder pain you’re experiencing. Often the best part of having a chiropractor treat your pain is that you can do without an invasive treatment like surgery. You can also avoid the use of narcotic pain medication for treatment. 

The chiropractor can pinpoint what’s creating the pain in your shoulder blade and develop a treatment plan to address it. 

2. Rehabilitation of the Shoulder

The first thing a chiropractor will want to do is to pinpoint what’s causing the pain you’re experiencing. 

Once they’ve done that, they can begin a treatment protocol and rehabilitation of the shoulder. 

The chiropractor may work on muscles, tendons, and ligaments in and around the shoulders to strengthen them. As these get stronger, so does your shoulder joint. 

The stronger the joint, the less likely you’ll feel that same pain level. 

Some people even visit a chiropractor as part of their rehabilitative care following a surgical procedure or an accident in which the shoulder was injured. 

3. Alternative to Medication

You might already recognize that if you go for an appointment with your family doctor, you’ll leave with some form of pain medication. While it might relieve symptoms, it won’t address what’s causing your pain. 

Chiropractic care is an intelligent alternative to pain medication. The chiropractor will work to find the source of the pain you’re experiencing. You can avoid the need for pain medication by using chiropractic treatments instead. 

Whether you have a pinched nerve or a muscle issue in your shoulder, the chiropractor can use pinpointed treatment to eliminate the problem, strengthen the shoulder, and alleviate the pain.

4. Better Sleep

You probably already know how hard it can be to find a comfortable sleeping position when you have an injured or aching body part. When your shoulder blades hurt, you will feel it anytime you move your arms or rest on your shoulder. 

You can rest more comfortably with chiropractic care addressing the issues with your shoulder blade.

Whether the issue you have is related to your shoulder joint, nerves, or muscles in the area, the chiropractor can pinpoint the cause of the pain and create a treatment plan to help you sleep better when your head hits the pillow.

shoulder blade pain

5. Improve Posture

This might feel like a childhood flashback to an adult telling you to stand up straight. The chiropractor can help improve your posture by addressing the problems with your shoulder blades. 

You might be surprised to learn that poor posture is one of the most common causes of shoulder blade pain. 

When your Posture isn’t good, your shoulders roll forward, your head and neck roll forward, and your head hangs forward. This puts tremendous strain on the muscles across your back and around your shoulder blades. 

Strengthening the muscles across the back to work on Posture can significantly impact your Posture and shoulder blades. 

6. Better Understanding of the Causes of Your Shoulder Pain

You might have woken up one day to find this severe pain in your back around the shoulder blades. You may have had the pain ongoing for a while. Either way, in many cases, the patient can’t pinpoint why they’re suffering from the awful pain. 

The chiropractor better understands the anatomy of your shoulder blade area and can help you figure out what has created this discomfort. 

If you’re doing something that aggravates your shoulder blades, you can address it. Your chiropractor can help create a treatment plan to heal and strengthen it.

7. Prevention of Further Problems

An essential part of treatment with a chiropractor involves prevention. 

Once the chiropractor pinpoints the issue, they can work to prevent it from continuing to reoccur. 

Often, the muscles need treatment to get stronger and better handle the movements in your back, shoulders, and spine. 

Not only can chiropractors provide treatments, but they can also prescribe ways to better care for shoulder blades at home. 

8. Chronic Pain Issues

If you suffer from chronic pain in your shoulder blade area, you know how impactful and debilitating it can be in daily life. 

Chronic pain can be hard to manage, especially without pharmaceutical treatments. 

A chiropractor specializes in addressing the causes of this kind of pain and helping to alleviate it. Once the cause of the pain is identified, the chiropractor can work for relief and then strengthen and prevent future problems.

9. Reduce Inflammation

You might be surprised to learn that you can suffer from Inflammation in the shoulder blade area of your back. Inflammation in your body is a sign that something isn’t right. 

It can also be a source of pain and cause more limited mobility. 

The chiropractor can do manual treatments across the shoulder blade area to reduce The present inflammation and help prevent its return. 

10. Improved Range of Motion

Anyone suffering shoulder blade pain will understand how difficult it can feel to move their upper body because of it. 

With shoulder blade treatment, the chiropractor can work to strengthen all the muscles supporting the shoulder blades. As the area gets stronger from treatments, your range of motion also improves. 

Once your range of motion improves, so do all the interconnected parts of your body work better together. 

11. Noninvasive Treatments

There’s an adage that when you ask a surgeon whether you need surgery, they will likely tell you that you do. They are in the business of invasive treatments. 

While there are some situations where surgery can’t be avoided, a chiropractor is in the business of noninvasive treatments. 

A noninvasive approach means no risk of infection and additional healing time because of surgery. It can also mean avoiding narcotics for further pain. 

A noninvasive approach can speed up the healing of issues in your shoulder blades and help you avoid the other problems that come from surgery.

12. At-Home Care Options

One thing a chiropractor can do for you is help you take care of shoulder blade treatment at home, too. 

So, in addition to the hands-on care you get from the chiropractor, they can help with exercise and range-of-motion treatments that you can utilize at home to continue improving the health of your shoulder blades.

13. Improve Joint, Balance, and Mobility Health Overall

The reality is that your shoulder blades and all that connect to them don’t stand as separate entities in your body. They connect and impact your ability to move and support your head and neck. 

Your arms, shoulders, and spine are all impacted by the health of your shoulder blades. 

When you get treatment from a chiropractor to improve the health of your shoulder blades, you also enhance your other joints, balance, and overall mobility.

Choosing a Qualified Chiropractor

Of course, once you seek out chiropractic care, you want to find a provider you are confident and comfortable with. 

One of the best ways to find a chiropractor you will like is to ask friends and family if they already see someone. You can learn firsthand about their experiences and treatment. 

You can also read online reviews about your chiropractor. Remember to look at trends in the comments when reading online reviews. 

Another good way to get to know a potential chiropractic caregiver is by spending time on their website. You can usually get a good feel for their office and patient experience.

You can also learn more about their areas of expertise and how they approach treatments. Often, a chiropractor’s website will also have additional treatment information. 

Treat Your Shoulder Blade Pain

There’s no reason to continue to suffer unnecessary shoulder blade pain. A chiropractor can treat your pain and improve your overall quality of life. 

If you’re interested in learning more about treating your shoulder blade pain, we can help. Please schedule an appointment today so we can help you work towards being pain-free.