Forty Winks

Woman waking up and stretching in bed.

When we think of healthful lifestyle choices we generally consider requirements for a healthy diet and regular vigorous exercise. We want to be sure we're eating a wide variety of foods from the primary food groups and that we’re careful to watch our daily calorie intake. In the realm of exercise, we want to do a minimum of 30 minutes of vigorous exercise five days a week. These lifestyle recommendations apply to young and older adults, older children, and teenagers, that is, the entire extended family. But many people neglect to take into account the third pillar of healthy lifestyle enhancement, that of getting sufficient rest. Obtaining sufficient restorative, refreshing sleep may be the most underrated and under-discussed lifestyle choice.1,2

The amount of sleep necessary to maintain good health varies among individuals, but the minimum requirement is most often reported as seven hours. For most of us, getting less than seven hours of sleep a night on a regular basis will likely be insufficient to support physiological functioning. For example, the great philosopher Immanuel Kant famously got up at 5 am every day. But Kant went to bed at 10 pm, thus obtaining seven hours of restful sleep per night.

Sufficient rest enables our bodies to recover from daily stresses and strains and repair damaged cells and tissues. Getting less sleep than we need, over time, results in muscle and joint stiffness and tension, otherwise unexplained aches and pains, impaired digestion with a wide range of symptoms, emotional irritability, and disordered cognitive function.3 Without sufficient sleep, people become more easily confused and forgetful. Decision-making becomes flawed. It becomes much more difficult to analyze and comprehend the big picture, whatever the undertaking. If these symptoms sound all too familiar, the source of the problem may frequently be identified as failing to get the amount of sleep you really need.

Thus, contrary to the six, five, or four hours of sleep a night that business "gurus" and "consultants" claim they thrive on, seven hours of nightly sleep is a basic requirement for the vast majority of people. Eight hours of sleep is great when you can get it. The question becomes, how in our very busy lives is it possible to get this amount of sleep? The solution lies in following, approximately, the lifestyle chosen by Kant (1724–1804), the giant of the Enlightenment who needed optimum good health in order to support a lifetime of tremendously fruitful activity. Personal discipline comes into play. For example, arising at 5:30 or 6 am might work better for us, but we would need to make sure we go to bed at 10:30 or 11 pm.

Many may find, once they've become aware of the significance of this lifestyle upgrade, that seven-and-a-half or eight hours of sleep per night works best for them. The key is to get the rest that's right for you. Over time, you and all your family members will notice the difference, as each one begins to fulfill this necessary component of healthy living. The long-term result is good health, happiness, and enjoyment in life.

How Regular Chiropractic Care can Improve the Quality of Sleep

We are not in charge during our sleep periods, that is, what happens when we sleep is not under the control of our conscious selves. All our physiological mechanisms, known as vegetative functions, proceed on their own. Just as when we're awake, our heart, lungs, and digestive organs operate independently of our conscious instructions. But if we're not controlling these life-sustaining systems, what is? The nerve system is in control, both when we're asleep and awake. As our body's master system, the nerve system makes sure that all the physiological systems are online, all the time.

But the nerve system itself requires maintenance and upkeep. That's where regular chiropractic care comes in. Regular chiropractic care detects and corrects sources of nerve interference that would degrade the performance of our body's master system. By helping to optimize spinal alignment and reducing the effects of nerve interference, regular chiropractic care helps us function efficiently and effectively. The result is good health in the present and assistance with ongoing health and well-being in the future.

  1. Dulloo AG, et al: Nutrition, movement and sleep behaviours: their interactions in pathways to obesity and cardiometabolic diseases. Obesity Rev 18(Suppl S1):3-6, 2017
  2. Saunders TJ: Combinations of physical activity, sedentary behaviour and sleep: relationships with health indicators in school-aged children and youth. Appl Physiol Nutr Metab 41(6 Suppl 3):S283-S293, 2016
  3. Chambers AM: The role of sleep in cognitive processing: focusing on memory consolidation. Wiley Interdiscip Rev Cogn Sci 2017 Jan 3. doi: 10.1002/wcs.1433. [Epub ahead of print]

Multicare Health Clinic

3930 STADIUM DR
SIOUX CITY, IA 51106
Phone Number: (712) 276-4325

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Monday:

8:30 am-6:30 pm

Tuesday:

8:30 am-6:30 pm

Wednesday:

8:30 am-6:30 pm

Thursday:

8:30 am-6:30 pm

Friday:

8:30 am-2:00 pm

Saturday:

Closed

Sunday:

Closed

Testimonials

  • "My company encouraged all of us employees to get screened at Multicare. I didn't know what to expect. It was easy and I learned so much. The orthotics they prescribed really help me to feel more stable and confident at work."
    Jim J.
  • "I wasn't able to use my hand the way I should. After working with Dr. Sneller and the physical therapy team, I can use my hand again."
    Henry H.
  • "After an accident at work I didn't think I'd ever get relief from my aching shoulder. But, the doctors at Multicare gave me adjustments and physical therapy and now I feel normal again."
    Cliff C.
  • "I now can go a full week without pain and headaches."
    Luke W.
  • "Being able to present my back pain to three different professions in one place and knowing that they are working together to make me better is very comforting."
    Charlie P.
  • "I wasn't able to use my hand the way I should. After working with Dr. Sneller and the physical therapy team, I can use my hand again."
    Ivy I.
  • "I'm now a believer now! I didn't think chiropractic could help my foot problems. But after meeting with Dr. Pistello and Dr. Dave for a few weeks, I'm feeling so much better!"
    Gino G.
  • "After my consultatin with the doctors at Multicare Health Clinic, I understand how to address my balance issues."
    Anna A.
  • "I leave here feeling confident that I have the resources to manage my pain and live normally, and that's priceless."
    Alycen V.
  • "After my knee surgery I was asked where I wanted to do my physical therapy, I chose Multicare Health Clinic and I'm so glad I did! Dr. Steve and the therapy assistants (Sara and Megan) are fabulous! They know what they're doing and they all really seemed to care about my recovery. I'm feeling fantastic! I'll definitely go back again whenever I need therapy or adjustments."
    Sheri J.
  • "I'm so glad my sister referred me to Multicare! My elbow hasn't felt this good in a long time. Thanks to the great physical therapy team there."
    Ellen E.
  • "At night my right hand would go painfully numb at least 2-3 times where I could not sleep. Now, I don't have that pain and can get a full night sleep."
    Janet D.
  • "I'm a runner. When I wasn't able to run due to leg problems, I was devastated. But a consultation at Multicare Health Clinic identified the problem and after some adjustments, stimulation treatments and therapy, I'm running again!"
    Lisa L.
  • "My shoulder and neck feel so much better. I now have the knowledge, motivation, desire and tools to keep up the exercises."
    Barb B.
  • "Dr. Sneller helped. I haven't been feeling dizzy anymore."
    Belinda B
  • "Not only is my pain level down to zero, but what I'm really thrilled with, is that I have normal feeling in my hands."
    Jill L.
  • "There couldn't be a better physical therapy team in Siouxland! Not only did my knee feel so much better after six weeks, but I feel like I made new friends."
    Karla K.