Are you getting enough sleep, I mean proper sleep? The reality is for most adults the answer is no and this is a problem!
Hi, I’m Dr. Andrew Arnold, Founder: Cranbourne Family Chiropractic and Wellness Ctr and the Million Dollar Wellness Practice.
Poor sleep can lead to mental health problems, injuries at work and socially, low productivity, increased risk of hypertension, diabetes, obesity, depression, heart attack, stroke and even death.
Around a third of the population report less than 7 hrs per night most with wakefulness disorders, and more prevalent in females.
Chiropractors and other Health-care providers need to address this in their practices, possibly using sleep assessment tools, sleep posture advice, mattress and pillow recommendations and maybe referrals to sleep specialists.
https://www.ncbi.nlm.nih.gov/pubmed/19875979
It follows long term sleep deprivation can lead to sleep-disordered breathing, insomnia, narcolepsy, restless legs syndrome, parasomnias, sleep-related psychiatric disorders, sleep-related neurological disorders, sleep-related medical disorders, and circadian rhythm sleep disorders.
So, let’s look at why adults are struggling with their sleep patterns and some solutions:
- It’s no surprize over-using tech devices is a major factor. Not only are they incredibly distracting they also expose your eyes to too much electro-magnetic radiation, in particular the blue light spectrum and this can directly negatively impact the back lining of your eyes.
More specifically, blue light increases the risk of retinal damage and this can be permanent. Blue light also depletes the hormone, melatonin which is necessary for healthy circadian rhythms. These rhythms help your brain recognise night and day.
Try using Blue light filter glasses or screens. Software such as ‘flux’ or built in filters are also very useful.
- Exercising just before bed. This increases blood pressure, heart rate and adrenalin which are all non-conducive to sleep.
- Working late. Avoid checking emails or staying up too late to work. This potentially creates open-ended conversations and work which can’t be taken care of until the following day.
- Too much TV before bed. TV emits EMR not to mention the content of what you’re watching.
- Eating a large mean just before bed. Whilst eating encourages your para-sympathetic nervous system to engage which is also needed for sleep, a full stomach can be physically uncomfortable and digestion to some degree does require gravity.
- Erratic going to bed times. Try and go to be at the same time every night. This helps create healthy sleeping habits.
- Not enough wind down time. We’re all busy and usually don’t take the time to rest and relax before bed. Try meditating, a warm bath, hot drink, calm music etc. at least 1 hour prior to bed.
- Avoid stimulants such as coffee or chai after 4pm. Too much coffee tends to cause our adrenals to over-work leading to adrenal exhaustion and over-tiredness.
The table below outlines good sleep guidelines for all ages courtesy of the National Sleep Foundation.
About the Author:
Dr. Andrew Arnold is a Chiropractor and the Million Dollar Wellness Mentor.
Founder: The Practice Leverage Revolution, Cranbourne Family Chiropractic and Wellness Centre and the Million Dollar Wellness Practice.
Andrew is married to Dr. Linda Wilson, the Stress Specialist and has two children, Isaac and Bella. He lives in Melbourne, Australia.
| Age | Recommended | May be appropriate | Not recommended |
| New-borns 0-3 months
| 14 to 17 hours | 11 to 13 hours 18 to 19 hours | Less than 11 hours More than 19 hours |
| Infants 4-11 months
| 12 to 15 hours | 10 to 11 hours 16 to 18 hours | Less than 10 hours More than 18 hours |
| Toddlers 1-2 years
| 11 to 14 hours | 9 to 10 hours 15 to 16 hours | Less than 9 hours More than 16 hours |
| Pre-schoolers 3-5 years
| 10 to 13 hours | 8 to 9 hours 14 hours | Less than 8 hours More than 14 hours |
| School-aged Children 6-13 years
| 9 to 11 hours | 7 to 8 hours 12 hours | Less than 7 hours More than 12 hours |
| Teenagers 14-17 years
| 8 to 10 hours | 7 hours 11 hours | Less than 7 hours More than 11 hours |
| Young Adults 18-25 years
| 7 to 9 hours | 6 hours 10 to 11 hours | Less than 6 hours More than 11 hours |
| Adults 26-64 years
| 7 to 9 hours | 6 hours 10 hours | Less than 6 hours More than 10 hours |
| Older Adults ≥ 65 years
| 7 to 8 hours | 5 to 6 hours 9 hours | Less than 5 hours More than 9 hours |
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Category: Stress Management