Morning to evening routine suggestions to improve sleep quality
Improve your sleep quality with morning stretching and evening bathing! A chiropractor teaches you morning to evening routine habits to regulate your autonomic nervous system.
~A chiropractor teaches you daily habits to regulate your autonomic nervous system~
"I can't get rid of my fatigue even after sleeping" - what's the reason?
Have you ever had the experience of waking up feeling heavy even though you slept well, or waking up several times during the night?
In fact, it is said that about 40% of Japanese people are "not satisfied with their sleep." This is largely due to autonomic nervous system disorders and imbalances in lifestyle habits .
Normally, the sympathetic nervous system is dominant during the day, and the parasympathetic nervous system is active at night, allowing the body and mind to rest. However, if you continue to stay up late, look at your smartphone too much, or don't move your body during the day, this switching process doesn't work properly. As a result, you may find yourself feeling tired even after sleeping, or having shallow sleep.
So, this time, I'd like to introduce some "morning to night routine habits" from the perspective of a chiropractor. These are all things you can do today before going to a chiropractor, so please try incorporating them.
Set your daily rhythm with a morning wake-up routine
1. Switch on with a morning stretch
When you wake up, try stretching out in bed. Stretching your whole body slowly will get the blood flowing and naturally wake up your body.
2. Switch your autonomic nervous system with deep breathing
Immediately after waking up, try taking three deep breaths, inhaling through your nose and exhaling through your mouth. This will send oxygen throughout your body and activate your sympathetic nervous system, helping you wake up feeling refreshed.
3. Light stretching and walking
It is also recommended to do some light stretching to loosen up your neck, shoulders, and lower back. If you have time, walking outside in the sunlight for about five minutes will help reset your body clock.
How you spend your daytime activities also affects your sleep
In fact, the quality of your sleep at night is also influenced by how you spend your day.
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Exposure to sunlight : This stimulates the production of serotonin, which in turn stimulates the production of melatonin (a hormone that makes you sleepy) at night.
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Get some light exercise : Light activity like walking or taking the stairs is enough. Moving your muscles will help you get a good night's sleep.
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Naps should be no longer than 20 minutes : A short nap can be refreshing, but if it's too long it can make it hard to sleep at night.
Relaxing at night will boost your parasympathetic nervous system
1. Reset with a warm bath
The ideal time to soak is in water between 38 and 40°C for about 15 minutes. This will gradually lower your body temperature after it has risen, bringing about a natural feeling of sleepiness. This has a deep relaxing effect that cannot be achieved by just taking a shower.
2. Self-massage
Gently massaging your calves and neck before bed improves blood flow and makes the parasympathetic nervous system work more easily. This approach is often seen in chiropractic clinics, but it can also be easily practiced at home.
3. Digital detox
Try to avoid using your smartphone or PC as much as possible one hour before going to bed. Blue light wakes up the brain and interferes with sleep. Dimming the lights a little will help your body naturally switch to "sleep preparation mode."
Chiropractic approaches to improving sleep
One thing you should incorporate into your self-care routine is chiropractic, which can help relieve tension in the body and balance the autonomic nervous system.
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Adjusting the spine and pelvis smooths nerve transmission and makes it easier to breathe deeply.
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Improves sleep by releasing tension around the neck, shoulders, and head .
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By relaxing your diaphragm and abdominal area, you can breathe more deeply and enjoy better quality sleep.
This is why we often hear people say, "I sleep better after going to a chiropractor."
summary
Stretching and deep breathing in the morning, light exercise during the day, bathing and self-massage at night - these small habits can add up to a big change in the quality of your sleep. And by adjusting your body through chiropractic treatment, you can further smooth the rhythm of your autonomic nervous system, allowing you to get a deeper sleep.
If you've recently noticed that you can't get rid of fatigue even after sleeping, or that you wake up in the middle of the night, we recommend that you try chiropractic treatment. At Chiropractic Salon Re･Set, we provide treatments tailored to each individual's lifestyle and constitution to support your daily sleep.
Improving sleep quality / Morning routine, autonomic nervous system / Evening habits, sleep / Chiropractic, sleep improvement / Hashimoto Chiropractic, sleep
