Sleep Problems and Solutions

00:37-03:23The Benefits of Sleep
03:24-15:26Cortisol, Sleep Apnea, Fibromyalgia on Sleep
15:43-22:12Chiropractic and Sleep
22:15-36:44Sleep Hygiene Tips and Tricks

Dr. Clayton Roach: [00:00:06] Topic tonight, benefits will sleep. We’re doing this has been actually we had a record recommendation for this topic way back and I just checked out. I forgot about that. But anyway, we finally got to it and we talked about that this was important because a lot of people come in with the effects of sleep deprivation. To start us off Ben, start us off.

The Benefits of Sleep

Dr. Ben Boudreau: [00:00:36] Absolutely. So tonight, benefits of sleep. Sleep plays a vital role in good health and well-being throughout your life. Definitely. If you’re not getting enough sleep, you can feel it the next day. You’re tired and fatigue lets you get a good night’s sleep. You’re energized and ready to take on the stressors of the day. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and your safety. Right.

You feel like you’re in much more control of your day to day when you have a good night’s sleep, which is why the old saying goes if you get a good night’s sleep the night before an exam or the night before a test, that’s when you’re going to function at your best. It’s definitely on a physiological level, there’s a benefit of having a good night’s sleep.

Dr. Clayton Roach: [00:01:25] Yes, so your body uses this circadian rhythm where your body goes into a lowered heart rate so that it can spend time doing the janitorial work inside your body and, you know, slow down metabolism, everything slows down in order for processes to take place, physiological processes, neurological processes during the night so that you can wake up the next day without having what I call negative equity. And basically, what that means, you’re starting off the day should be at zero, where you’ve hit the reset button and you’re starting off to be fresh. But many of you, if you’re having problems with your sleep, you’re starting a day minus five and minus 10.

Here comes the next day with its whole host of problems and challenges and stressors. You end up the day at minus one hundred. And if that becomes chronic, then we have an issue raised so we can all make it through, you know, a white knight, so to speak, where we don’t sleep at all. That’s fine because you can probably make it up down the road and they can make up sleep, but we can all go through one night. But many people are spending night after night not getting the proper seat that they need. And that’s what becomes an issue, right?

Dr. Ben Boudreau: [00:02:41] Absolutely. And then they continue to do those things. And as you say, the negative equity begins to set in and it’s an accumulation of stressors over time. The body’s supposed to use the sleep, the time that you spend sleep, which, by the way, should be somewhere between seven to nine hours, averaging out at about 8:00 every single night and using that time to send out proper hormones, relaxing hormones that are there that can help your body rest and digestion. So the body’s able to heal. It’s able to get itself back to its equilibrium and reduce the amount of stress hormone that is going through the body at that particular time.

Now, if you do have sleep deficiency now, what happens when you have a lack of sleep and what are the risk associated with lack of sleep? Because the benefits of it are great, but everyone has such a hard time getting that good night’s sleep. So what happens when you actually are deprived of sleep is the real, real question. Why is this so important in understanding its impacts on day to day pain, stress and how a chiropractor can help? So sleep deficiency can occur in an instant, sleep deficiency can occur in an instant, like a car crash, or it can harm you over time, right. So it can be an accumulation like Dr Roach the same sort of starting the day with the negative equity.

Cortisol, Sleep Apnea, Fibromyalgia on Sleep

Dr. Ben Boudreau: Then you finish the day with negative equity and then are going the rest of the week negative equity, hoping that the Saturday sun will be enough to make up for the lack of sleep. That’s when, in fact, it’s just not that way. And so it can harm you over time. So, for example, ongoing sleep deficiency can raise your risk for chronic health problems like increased blood pressure. Right. It can also affect how you think, react, work and learn. Because if you’re not functioning at your best and you’re not getting that rest, your brain’s not getting the proper time to actually heal from the day to day stressors that it’s overcome.

Dr. Clayton Roach: [00:04:47] You know, what comes to mind is people that do shift work like nurses. And, you know, the body was not meant to work during night and sleep during the day. And that’s why there’s a lot of studies that have been done on people that do shift work their entire life and the increased risk of certain cancers, one of them being breast cancer. So sleep is something you definitely don’t want to mess with. And I will say the older you get, the less sleep you do need. But definitely and you mentioned that stress hormone cortisol actually gets reduced during the night. And the reason we wake up is because cortisol starts to spike in the morning.

So imagine where you’re a nurse and you’re working all night. Then your cortisol is actually. Up all night and then do you really get a really good sleep during the day? Well, you know, I kind of question that, you know, unless, you know, there’s light coming into your room and there’s noise and there’s always these reasons why you’re probably not going to sleep as good during the day as you are during the night during a normal circadian rhythm. And somebody who doesn’t do shift work great.

Dr. Ben Boudreau: [00:05:59] Definitely and although there are certain environmental stressors that will impact the way that you sleep, there are similarly certain conditions that can develop out of the lack of sleep. And so if you have or are in a position where you have ship work, it does put you at risk for developing increased pain in the neck back and low back as well, because it will decrease that pain pressure threshold, making you more sensitive to pain. And so cortisol is constantly being flushed through the blood. It’ll increase your sensitivity to pain.

For instance, a condition known as fibromyalgia is a condition where the pain pressure threshold is very, very low. What they found in individuals with fibromyalgia is that they have a really hard time maintaining non rapid eye movement. Some non-rapid movement is the next phase of sleep that you go into after wakefulness. This is when a lot of your healing factors, a lot of your relaxing hormones are being released as during that particular stage of sleep. However, those with fibromyalgia just can’t stay and non, non rapidly losing sleep. A lot of times these individuals are sleep deprived, which increases their perception of pain and lack of focus.

Dr. Clayton Roach: [00:07:28] Yeah, and I think that’s why and correct me if I’m wrong, but fibromyalgia often gets linked with and grouped with what’s called chronic fatigue syndrome, right? So it’s very often you get one and you get the other diagnosis because one feeds into the other. Because you’re chronically fatigued, your fibromyalgia symptoms just get out of whack as well. There’s muscle soreness and sensitivity, which doesn’t allow you to sleep very well. And then you’re in that feedback loop that you can’t get yourself out of.

Dr. Ben Boudreau: [00:08:00] Yes, exactly. That’s what was I wrote down in a point below, not exactly that, but sleep deprivation can cause the symptoms of fibromyalgia. You may not actually have fibromyalgia, simply a lack of good quality sleep. A lot of people will get labeled with a diagnosis of fibro when in fact they are sleep deprived. And so what happens is people will come in and they’ll see a chiropractor or they’ll see a sleep specialist and they’ll have their sleep schedule restored and sleep functionality restored only to see their fibromyalgia go away. So it’s one of those things where it needs to be considered as a whole approach.

Dr. Clayton Roach: [00:08:48] Yep, totally agree. So fibromyalgia. And we talked about the reduced part, like when you’re we’ve got to realize that there’s two different nervous system, there’s the parasympathetic nervous system and there’s. Well, first of all, there’s the autonomic nervous system and then there’s the motor nervous system and sensory nervous system. In the autonomic nervous system, there’s parasympathetic and sympathetic. So the sympathetic is the one where you need to run faster because there’s a tiger chasing you and you need to dilate your pupils because it’s now dark and you’re afraid and you’re hearing noises near you.

Now the parasympathetic is just the feed and breed. So when you’re sleeping in, the parasympathetic is just kicking in. But if you’re not having a great night’s sleep and you’re in and out of bed and you’re watching TV and you’re watching CSI Dartmouth, all these shows, and that’s revving up your sympathetic nervous system, which is kicking in your cortisol, then you’re not activating the nervous system that you need into you need in order to get that momentum going so you can actually fall asleep. So those two nervous systems play a huge role. And therefore, if the nervous system plays a role in your sleep, then chiropractic can also play a role in your sleep.

Dr. Ben Boudreau: [00:10:16] Absolutely. Absolutely. The next point that I have is sleep apnea and airway resistance. A lot of individuals with sleep apnea have poor quality sleep. Sleep apnea is where the individual actually stops breathing for 20 to 30 seconds throughout the night. These individuals, when they stop breathing, when there’s a lack of oxygen to the brain, the sympathetic system, the fight or flight, the one that makes your airways expand so you can breathe will kick in and this will wake that individual up.

They’ll wake up. In a panic, breathing really loudly, breathing hard, heart is beating, and then they have to try and fall asleep. And so for individuals with sleep apnea or with breathing difficulties, the benefits of chiropractic care by adjusting the spine to help the chest expand throughout the evening is just one another benefit that can help these individuals not only overcome their issues with the back, but also their issues with sleeping at night. So I just wanted to mention that that sleep apnea point there.

Dr. Clayton Roach: [00:11:25] Yeah, I want to touch base on that a little bit. Well, just with sleep apnea, what sleep apnea? What matters a lot is the position. Right. So sometimes just recommending a different pillow, a different position and. Having chiropractic care so that you can feel better and be able to sleep in a position you couldn’t get into before could actually help you have less symptoms of sleep apnea, because a lot of times people with sleep apnea can’t sleep into a certain position because their airway gets clogged up and closed down and also because they have pain, they can go on in the position that’s more optimal for sleep apnea.

So by getting chiropractic care, we’re allowing them to feel better, function better so that they can sleep in a position that’s optimal for sleep apnea. So those machines that they use to keep that machine, constant pressure, airway, something machine, let’s see if that stands for. They’re not very comfortable. Right. So a lot of people to have sleep apnea are kind of stuck between a rock and a hard place because they get diagnosed because they you know, they can’t breathe a certain amount of times an hour. But then when they have that machine, they just can’t find a way to get comfortable either. So it’s something that if it can be helped in another way, by virtue of getting in a different position, feeling better, working on the nervous system, then, gosh, you know, that’s going to help that individual immensely.

Dr. Ben Boudreau: [00:12:53] Absolutely. Absolutely. Again, just to sort of hit home on this point that sleep deprivation and sleep apnea, there is a link between sleep depression and depression, sleep deprivation, sleep apnea, cardiovascular disease, high blood pressure and stroke. If these individuals are not sleeping properly and the sympathetic nervous system is constantly being used every 20 to 30 seconds throughout the night, the individual’s blood pressure doesn’t have a chance to calm down using the restroom, digestive system, or parasympathetic system. As you can imagine, if an individual isn’t sleeping every night after night after night, the blood pressure and blood pressure is slowly creeping up. That has an impact on the individual’s ability to function throughout the day, as well as calm themselves down to reach normal blood pressure that’s within a safe zone. Hypertension is also at that point as well.

Dr. Clayton Roach: [00:13:53] That’s really how it’s just reading the fact that sleep deprivation is more serious for women. So they’re more likely to get they have a higher risk of than men. With sleep deprivation for cardiovascular and diabetes compared to men, so women for whatever reason and also lack of sleep, increased risk of Alzheimer’s.

Dr. Ben Boudreau: [00:14:17] And yeah, I can definitely see the same thing happening for individuals who have, you know, depressive symptoms, as well as just the lack of sleep they may want to sleep. Yeah, definitely keeps people up in anxiety. The same thing.

Dr. Clayton Roach: [00:14:35] Yeah, and lastly, to the last commission we can talk about was restless leg syndrome, right? So definitely a common symptom that we see in our practice. One of the deficiencies with restless leg syndrome is actually iron deficiency, which is a form of anemia, right? Definitely iron deficiency can cause it. We see some people in our clinic where magnesium can help them get rid of some of that restless leg syndrome. And it’s basically laying Ben just feel like your leg is being electrocuted. Just can’t stop moving. So that’s definitely something that will take you out of that momentum where you can actually fall asleep and definitely common. I’ve seen that many, many times and either with chiropractic and a combination of supplements that can definitely be helped.

Dr. Ben Boudreau: [00:15:26] Absolutely. And so if you guys are enjoying this conversation so far, please go do it. Please give us a like and a share. We definitely enjoy that. The benefits of sleep with Dr. Clayton Roach and Dr. Ben Roach Chiropractic Centre in Bedford, Nova Scotia, Canada. Chiropractic and Sleep.

Chiropractic and Sleep

Dr. Clayton Roach: [00:15:48] Right on.

Dr. Ben Boudreau: [00:15:50] So how does chiropractic help with sleep and I’m just going to do a summary, there are many ways that chiropractic can help with sleep, whether it be directly on the nervous system or by impacting the pain that people are in. Right. So we as chiropractors are assessing the spine and looking for any sort of neural interferences that may be found in cervical thoracic and lumbar spine using the palpation techniques that we have in schools with our manual therapy skills. And so what will notice is that a lot of people who have sleep deprivation also are the same types of people will come in with headaches, neck pain, low back pain, mid back pain.

So for us, by looking at the spine and adjusting the cause, by adjusting the segments involved, where they’re taking away some of the pain that they’re experiencing, by adjusting their spine, therefore giving them a better quality sleep at night. Would you agree, I would say that’s one of the big things that I’ve noticed is by adjusting the cervical spine, for instance, for headaches, I’ve been able to lower that sympathetic drives.

Dr. Clayton Roach: [00:17:00] And there’s actually research that shows that an adjustment to see one can help lower systolic blood pressure by 15 or 20 points. So and the reason behind that is because of the effect on dampening the sympathetic tone or increasing the parasympathetic output. So for those of you who don’t know, the sympathetic nervous system basically runs in more of the thoracic spine. Right. So the thoracic spine, when you give an adjustment, that’s why a lot of times people say, oh, I feel energized. Right. Well, that would not necessarily be an adjustment you’d want to give before going to bed. But the parasympathetic more cranial and sacral.

Basically, that’s what we call the cranial-sacral pump. And that’s basically where the cerebral spinal fluid will basically go back and forth based on the cranial and the skull pump, which is basically some flow of that cranial sacral fluid, the cerebral spinal fluid. So the cranium and the sacrum are both areas where the parasympathetic nervous system can be excited to the point where the sympathetic tone starts to lower. There’s actually a technique called Logan basic technique that I use a lot on kids where you put your pinky depending on how old they are, you can use a thumb.

And what you do is you put it right underneath the butt cheek, the bump where the secret tuberous ligament is. So the bone that you sit on and the tailbone, there’s a ligament that crosses there. And by putting constant pressure on that ligament, you can actually create a very, very strong parasympathetic response where a lot of kids that have bowel issues, problems sleeping, get to be able to have better bowel movements and sleep better. That’s because of the activation of the parasympathetic nervous system.

Dr. Ben Boudreau: [00:18:55] Hmm, that was really interesting. I didn’t I don’t know a lot about Logan basic technique. And so that’s the way to to to hear that as well. And so that’s one of the ways. Again, there are many, many different facets in many different ways to approach a sleeping issue. But that’s one of the ways, again, that you can approach it. So chiropractic can also have an impact on some of the symptoms leading to your lack of sleep, like headaches, neck pain, migraines or back pain. Sleeping issues are simply the result of the deeper issues of the lack of sleep is keeping somebody up a while. We have to be able to look at it from a multifaceted approach as well.

As chiropractors, there are many things that we can do to help a patient get a better quality sleep, like improving their sleeping position. Right. Postural exercises to help reduce the amount of tone on the muscles so you can sleep better. Supportive mattresses and pillows, ergonomic pillows and different sleeping positions. Right. Because some of the positions that we put ourselves into as we’re beginning to sleep are the incorrect positions for the spine. So placing increased pressure and actually promoting some of those neural interferences and some of those subluxation and some of those joint restrictions and tight muscles that we’re treating every day, we don’t want to put you in a position that supports it. We want your body to work for you, not against you.

Dr. Clayton Roach: [00:20:18] And not only that, like if you’ve got an issue with your lower back and you’re in a position in bed that an hour later is going to create pain, what’s going to happen? You’re going to be woken up. Right. Now you’re going to fall asleep again, but you’re now aware of that pain. To fall asleep again, once you’ve been awakened by pain, it’s tough, right, to fall asleep again. In general, when we take a look at chiropractic care, all we’re doing is allowing your body to adapt better. Because we’re making it healthier, your body is now able to adapt better. So now you can see a little more sound. You can get into your favorite position.

You can now adapt better to stress. Your sympathetic drive is not as high during the day because you’re just adapting better. So you go to bed. Your parasympathetic tone is in better condition. So in general, we’re allowing people to effectively adapt better. To the stress, whether it be physical, emotional or whatever, the impact that it has on your nervous system and your body, right?

Dr. Ben Boudreau: [00:21:23] Absolutely. And so decreasing the body stress hormone and we mentioned earlier the stress hormone cortisol. And so allowing cortisol to be released at the proper time of the day rather than throughout the evening is really the main goal, reducing that cortisol. Because when we have restrictions and joints that aren’t moving properly, there is a lot of cortisol that’s being flushed through the blood. And so by adjusting the spine of reducing the amount, sympathetic tone and cortisol flowing through the blood at that point.

Dr. Clayton Roach: [00:21:58] So go ahead.

Dr. Ben Boudreau: [00:21:59] You’re not sleeping well again. You’re more prone to disease and sickness. And so you have to be able to sleep properly. And that’s part of the healing process. We have to look at it from a multifaceted approach.

Dr. Clayton Roach: [00:22:12] So let’s talk about that.

Sleep Hygiene Tips and Tricks

Dr. Ben Boudreau: [00:22:16] So sleep hygiene, so sleep hygiene, these are some tips and tricks that you can do to have a better night’s sleep. So, for example, the photo here I was talking to a patient earlier this week said my sleeping has gotten so much better since my son came home. He brought his dog and I’m sleeping with the dog and the dog was taking up the entire bed. So she said, I have to wake up throughout the night and put a treat on the floor just so the dog can get out of bed so I can sleep. Right. And so sleep hygiene if this isn’t any.

This is not going to anybody who sleeps with their with their furry friends, their their furry fur babies. But it may stop you from getting that optimal night’s sleep. So sleep hygiene is all about improving the quality of sleep by doing little things.

Dr. Clayton Roach: [00:23:11] I also question just regular hygiene, right? So mattress, yes, talk about mattress on another Humpday conversation. As a matter of fact, if you’re on YouTube right now, you can actually check that episode. It is the most viewed episode that we have done, by the way. So the mattress, we always on that episode, we talk about going medium to firm, picking a mattress that doesn’t have a big topper, right? I always say, what’s the use of having a good mattress firm when you’ve got a topper that’s like six inches thick that you’re going to sink into? I don’t like toppers. I’m not a big fan of the marketing behind memory foam either. Right.

I’m not saying memory foam is not going to be good for you, but a lot of people fall into that marketing, say, oh, I’m going to get a memory foam like they think it’s going to be better for them. But again, you know, a memory foam is not for everybody. They’re generally warm. And one of the things that we’re going to tell you with sleep hygiene is that you don’t want to be warm, you want to be cool at night. You want to be very, very dark. Right. So, again, with the mattress, that memory foam might not be good for you, so

Dr. Ben Boudreau: [00:24:33] On that point, when you think about what we’re doing in the chiropractic office and trying to put the body into a more favorable position, if you have a memory foam topper, very thick memory foam topper and you’re new to chiropractic care, your body is going to try and go back into that chronic pattern and position that it’s been there for years. And so the memory foam does not give the spine enough support to actually promote a healthy position during that during that sleep. And so we would recommend a medium to firm mattress to help support the spine during your sleep.

Dr. Clayton Roach: [00:25:06] And you know, what’s funny is when people lay down on our tables in the office, which are hard as a rock, a lot of times people say, oh, man, I’m so comfortable. Right. So, you know, I don’t know if it’s because their face down, they can they can actually lay face down because their head is in the cradle. But there’s something to be said about having a firmer mattress and not sinking in. Because one thing will happen is if you’re on your side, then your body sags where it’s the heaviest, which is going to be at the hips. So what happens? Your lumbar spine is being stretched in that area. If you’re on your back again, your hips are going to dip in. So we definitely want to go medium to firm. Next up, your pillow.

Dr. Ben Boudreau: [00:25:48] Yeah. So choose a choose a good pillow. Right. And so this is a very subjective point, but normally we wouldn’t recommend flat, very flat pillows. It has to have some give to it. Again, a firmer pillow usually is a little bit better because it’ll help support that cervical neck that we’re looking for. And again, a pillow, a cooling pillow oftentimes is better most of the results and they would recommend against the court and even a down pillow. You want something that’s a little bit more firm. We talked about these little blue balls that are normally in the Tempur-Pedic pillows. And so those you can find actually, we did a great Humpday conversation where we said dos and don’ts in which pillows it is that we would recommend.

We would still recommend those pillows. So again, if you go to the mattress episode, the pillow episode, you’ll be able to look and see which pillows it is that we recommend. We do recommend some of the cervical orthodontic pillows because they do help support the curve of the cervical spine. But again, if you are not doing chiropractic care, I wouldn’t suggest going ahead and getting a cervical lordotic pillow that’s got a really deep cervical curve

Dr. Clayton Roach: [00:27:06] Its too much.

Dr. Ben Boudreau: [00:27:08] Too much curve too soon.

Dr. Clayton Roach: [00:27:10] One of the things that we mentioned that episode was that your spine and your neck, cervical spine, lower back, cervical, throat should be horizontal and parallel horizontal to the floor. If your head is too high, too low, the pillow is not good or the mattress is too firm, making your pillow appear too thick. You’ve got to figure that out. You’re welcome to bring your your pillows into the practice. We can actually get you to lay on your side and do that all the time. I can tell you within a heartbeat if your pillow is good enough for you or not. The only differentiator, though, is that your mattress is probably going to be a little softer than what our tables are in the clinic. So it’s not an apples to apples comparison, but we can be pretty close.

Those of you who like that episode with the mattress in the pillow that we were talking about gives a thumbs up because I think it was well, well viewed when we did it. Next up, don’t sleep on your stomach. We say that all the time. Sleeping on your stomach is like wearing four-inch heels for your back, right? For all you women out there. Sleeping on your stomach is like the heels for chiropractors, we don’t like him or for the guy, the wallet in the back pocket, like the one inch wall in the back pocket. Yeah, sleeping on it

Dr. Ben Boudreau: [00:28:27] Do no do it, sleeping on your stomach is like sleeping on a board. It’s like sleeping on a hard wood board playing. Right. What they recommend for stomach sleepers is actually a really firm mattress and a thin-skinned, thin pillow. I don’t know anybody who wants to sleep on a really, really firm mattress or really thin pillow. And so it’s best to adapt and actually learn to sleep either on your side or on your back and find positions that are better for your spine. Because if you’re in that constantly extended position, right, like cervical speaking about the cervical spine and the low back, you just increase in the pressure that is on the joints in your lower back.

Dr. Clayton Roach: [00:29:08] Because guess where the mattress is going to sag when you’re on your stomach? It’s going to sag right at the belly pelvis. So now you’re like it’s like you’re doing a cobra right in yoga for eight hours. That’s a long yoga session.

Dr. Ben Boudreau: [00:29:22] Absolutely. And so don’t sleep on your stomach. You can pick one position either pick on your back, on your side. Most people like sleeping on their side.

Dr Clayton Roach: [00:29:32] Yeah. Yeah. So what happens if you have back pain Ben what’s the best position for that buddy.

Dr. Ben Boudreau: [00:29:37] So if you have back pain, the best position, what I’m Ben recommending to a lot of patients is if you’re a back sleeper and you have back pain, you need to find pillow that you can fit underneath the lumbar lordosis so we can support that curve, find a pillow that can fit underneath the cervical lordosis and underneath the top of the shoulder joints here as well. You can put two pillows on either side to hold your arms up nice and straight. And that way you’re not moving around too much. If you’re a side sleeper, what I would recommend is putting a pillow in between your legs and finding a pillow for your neck that can fit in the cervical curve while you’re lying on your side. It has to be thick enough.

The reason why you would put a pillow between your legs is that for the same reason that Dr Roach is talking about when your low back will sink into your mattress, it’s you’re putting the pillow in between the legs to support your lumbar spine as well as your side joints. This side joint connects the sacrum to your pelvis. You want those to be properly aligned at your knees of the night.

Dr. Clayton Roach: [00:30:47] Yeah, because sometimes what’ll happen is obviously when you don’t have a pillow between your knees, the knees come together and the pelvis starts to torque. It’s almost like your spine was a rag and you’re talking at both ends. Usually that’s not good, right? And if you don’t have a pillow, you can use your dog in between your legs. You can put a dog in there,

Dr. Ben Boudreau: [00:31:10] Like if your back pain and you sleep on your stomach, you’re not doing your spine. You’re not doing any justice to your spine. You’re not really giving yourself a chance to feel that’s not a position where you can get proper blood flow to a lot of your joints to heal throughout the evening. And so if you are sleeping on your stomach and your stomach sleeper, the first thing we would suggest is avoid that as much as possible, especially if you’re undergoing chiropractic care.

Dr. Clayton Roach: [00:31:36] Yeah, get into bed on time. So you should go to bed within an hour. Every time. So if you’re used to going to bed at 10, you shouldn’t go beyond 11, you shouldn’t go before 9:00, waking up the same thing. If you’re used to waking up at 7:00, don’t sleep in later than 8:00. Don’t get up earlier than 6:00. So keep your routine the same. For some people, that is a wonderful recommendation that ends up working very, very well. They don’t realize that when the weekend comes in that they’re going to bed at one o’clock in the morning, they’re sleeping in, and then they’re getting ready to go to work on Monday, which is, by the way, the day that most heart attacks happen and cortisol is up and sympathetic is high.

Their routine is all off because of the weekend. By the time the week starts, they’re all out of sorts. It takes them by Wednesday, Thursday, Friday, to start falling asleep again at the right time. And they’re not comfortable, but they playing with negative equity the whole week. Then the weekend comes again. They’re screwed up again. So make sure you keep your routine the same. Go to bed within an hour every single night. And I think you will find definitely some benefits with that.

Dr. Ben Boudreau: [00:32:55] Absolutely. Bedtime rituals are super important, making sure that you’re staying off of your technology 30 minutes before bed. Give your body enough time to calm down again, letting any sort of stress hormone cortisol leaves the blood and allowing the brain to properly calm down. Don’t watch an episode of CSI Glaspie before you go to bed for some time there to relax. Yes. Of course, if you’re used to watching those things before bed and you say I get a proper good night’s sleep, your body has become accustomed to that. Just imagine how much better you sleep if you don’t watch those things and don’t have that blue light constantly messing with your sleep hormone melatonin. You want to make sure that properly that the room is properly dimly lit and that you’re ready to to go to bed that night.

Dr. Clayton Roach: [00:33:50] Yeah, and I think. Everybody relaxes to different things, right? So. Meditation might work for somebody where it will work for somebody else. Maybe meditation, stress them all, they’re trying to do meditation that doesn’t work very well. They get frustrated and they’re trying to go to bed wondering why meditation didn’t work. Right. So but meditation could be something that works for somebody watching TV could actually work. And you just wind down if you’re watching just mindless TV, which is probably a good part of what’s on television now. It could be just calling somebody, you know, that’s going to have just a nice, uplifting conversation.

But you got to try to avoid doing stuff that’s going to keep you. Revved up and thinking about I know I used to play soccer league and we play at 10:30 at night and here I was laying in bed at one o’clock in the morning, still wondering about the many plays that I messed up and the goal that I missed or whatever in your heart rate is still up, right? So finding a routine for yourself that works for you is the key, because what works for another person might not work for you.

Dr. Ben Boudreau: [00:35:03] Absolutely. And definitely because most of the people watching your partners and so making sure that the routines that you have works for the both of you, because a lot of times one party would try to go to bed and the other one’s staying up reading. So you have to make sure that you’re considering the other person, especially when it comes to bed time. The last point that I have is make sure that you have a nicely lit room when you wake up in the morning. That way you can be energized because you want to be able to start releasing some of these sympathetic hormones, right? You want to start releasing that cortisol.

What this will do is it will help your circadian rhythm. They’ve actually released is a light that slowly begins to actually light up your room. You can set the timer for four-thirty a.m. and then slowly, by the time that it’s six 30 in time for you to wake up, the light has already lit up your room. Slowly throughout the morning, you can start to release those wakeful hormones as the light in your room begins to increase, which I thought was really cool.

Dr. Clayton Roach: [00:36:09] That’s actually really cool. Really cool. And in terms of the room, the room should be very, very dark. A lot of people have too much light in the room and the temperature should be below 20 degrees. You can always put another blanket, but when it’s warm and there’s actually a neurological effect to warmth and not allowing you to go into that REM sleep, the one we would definitely want to get into, you want to get at least three to four hours of REM sleep. So definitely keeping the room cool is an important thing. What else?

Dr. Ben Boudreau: [00:36:47] Those are all of our sleep hygiene tips. If I could give one that would be the most beneficial to anybody, it would be establish a routine. That way you’re getting into proper sleep, wake cycle. The circadian rhythm and the hormones in your body will begin to equalize and know that they have to be released at certain points and then you’ll have more energy throughout the day.

Dr. Clayton Roach: [00:37:12] Yeah, no, I agree. And also, I just want to finish with supplementation, magnesium and our Cerenity products at the office are phenomenal for allowing you to sleep when you need external help. Right. Many, so many people. Actually, I read an article that the number one drug that’s up in younger people is sleep aids. You imagine like you got like 13, 14 year olds taking sleep because they can go to bed. I don’t know if that has anything to do with how much time you’re spending playing games and the rhythm is off.

But like you said, the biggest thing is your rhythm and making sure that your routine is there because the routine is what your body gets used to it. It knows at 10 o’clock it’s going to bed. So keep it that way. And I think if you’re pretty stern with that routine, you Will Ferrell, better than somebody who doesn’t have that routine. So, guys, if you like this episode, make sure you give us a little thumbs up. If you’re on YouTube, make sure you subscribe. If you’re on Facebook somewhere, make sure you like. Follow us on Facebook. We are here to stay on the conversation.

We love to do that. And like I said in the beginning of what you said, Ben is we did this to connect people around the globe, hopefully, but especially in our community at a time where we were being disconnected from everybody. And now that we’ve done that, we’re in a routine speaking about routine. Every Wednesday night, we’re on time given information that could help you live a better life. Any closing thoughts, Ben, on our talk tonight on sleep?

Dr. Ben Boudreau: [00:38:48] So establish a healthy routine, find a good mattress, find a good pillow, talk to your chiropractor about the things that you can do in your life to help promote a better sleep as well. Get adjusted and stay off your phones at least 30 minutes before you go to bed. That’s not giving you any favors. Just set it as an alarm and that’s that. So I hope you guys enjoyed this episode. We look forward to seeing you guys again next week on Humpday conversation number thirty six. This was Sleep Humpday conversation. Thirty-five. That’s Dr. Clayton Roach. And I’m Dr Boudreau. OK, everyone has an amazing night.

Dr. Clayton Roach: [00:39:25] You guys have a great night. We look forward to seeing you in the clinic and especially next week on Humpday conversation next Wednesday. Take care, guys. What’s up? Listen, if you like this episode, you’ll probably like the other ones. The chances are pretty good. So here’s what you need to do. You need to like us and follow us on Facebook. Following means, you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know. You might help them because they need this information as well. And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again. Guys, we love you and appreciate you. Take care.