4 Easy Tips For Better Sleep

Most everyone is having a hard time falling asleep these days. Chronic sleep deprivation is connected with many health issues such as depression, anxiety, prone to getting sick, weight gain, dementia, and higher risk for cancer. Poor sleep habits are also at the root of many cases of ADD and ADHD. There are a few problems that people are doing on a daily basis without realizing they are affecting a good night sleep.

One of the main problems many are having with today’s technology is that they cannot shut it off. When your phone is charging at your bedside table, it is the last thing we tend to look at before falling asleep. Activities of your phone ringing, dinging, work emails, social media, and applications cause an emotional roller coaster and does not cultivate a state of mind for sleep. The blue light of the screen can cause dysfunction of having a full sleep cycle. The best way to stop this activity at night is to charge your phone outside of your room. I understand it’s your alarm clock, but invest in buying an analog alarm clock and enjoy sleeping.

Technology is not the only thing that causes you to wake up at 1 a.m., 3 a.m., or 5 a.m. in a panic. There can be multiple causes from excessive stress to sleep apnea, but a common cause is excessive amounts of sugar and carbohydrates. The modern American diet today is built on mainly sugar, chemical ingredients, refined carbohydrates, and wine. We are running on a sugar high and our bodies crash at night which then triggers hunger in the middle of our sleep. Getting hungry when your sleeping can make you feel anxious, stressed, wired, and will cause %LINK1 %. Transition your lifestyle to a more real food based diet that includes non-processed meats, poultry, fish, fruit, veggies, and nuts.

Waking up in the middle of the night because your anxious and worried only leads to restlessness, which leads to 2-3 cups of coffee, tea, or your favorite energy drink per day. Caffeine is slowly metabolized in the body, so even if you drink your caffeine in the morning, for some sensitive bodies, caffeine may still be buzzing around in your system by bedtime. Gradually decrease your caffeine consumption over the course of 2-3 weeks and see how your body is doing without the anxiety and a good night's rest.  

If none of the above are options for you, you can try taking supplements such as magnesium and melatonin. Magnesium is great for relaxing your mind and muscles to help you fall asleep. Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. On the other hand, melatonin is naturally made from the body. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. Magnesium and melatonin can both be found in cream form for fast absorption into the body.  Other great options include taking an Epsom salt bath (contains magnesium), reading a book, listening to relaxing music, journaling, or even shutting down everything and just laying in best.

Are You Using Oregano Oil?

Oregano oil comes from the flowers and leaves of the oregano herb.  It is native to Europe; however you can grow it in many different parts of the world.  Oregano oil can be used for therapeutic remedies however you want to make sure you are getting oil that is made from a specific variety of oregano such as Thymus capitatus or Origanum vulgare.  Most oregano oils that are sold in grocery stores will not have the same therapeutic properties.  So why is oregano oil so therapeutic?  Because it has antibacterial, antifungal and antiviral properties that come from Thymol and Carvacrol.  Thymol is a natural fungicide that helps to boost your immune system, prevent tissue damage and shields against toxins.  Carvacrol can help to fight against bacterial infections such as salmonella, listeria, E. Coli and candida albicans. 

Oregano oil can also be used to help prevent and treat UTIs, yeast infections, respiratory infections, treats foot or nail fungus and alleviating sinus infections and colds.  Oregano oil can be ingested or used topically, however you do want to make sure you are diluting it in water or with carrier oil such as coconut oil or jojoba oil.  If you do use it full strength you can irradiate your skin or cause a stomach ache.  When mixing it with carrier oil you can then place directly on the skin and it can help relieve muscle and joint pain. 

Remember to do your research about using essential oils to ensure you are using them properly and safely.  If you do have continuous pain I would recommend talking to your local wellness provider like San Diego Chiropractor, Dr. Henry Wong.  Along with chiropractic care for pain relief using oregano oil for relief can be helpful.  Many  San Diego Chiropractors agree that using oils and more natural methods for pain relief and immune health is better than using over the counter medications. 

Foods To Avoid When Suffering From Inflammation

Inflammation is a natural defense in the body.  Inflammation is a process in which the body's white blood cells that are produced help protect us from infection from bacteria and viruses.  However sometimes when we are dealing with other health issues like arthritis or autoimmune diseases like multiple sclerosis the body can go into protective mode and triggers an inflammatory response.  This causes chronic inflammation in the body and can come with a lot of pain to whoever suffers from it.  You don’t have to have arthritis or an autoimmune disease to suffer from inflammation in the body.  Many of us eat foods which can trigger inflammation and cause symptoms such as headaches, foggy thinking and bloating.  


Processed sugars are a large trigger for inflammation in the body because the excess insulin adds to inflammation.  When your blood sugar levels rise the pancreas produces a rush of insulin which results in inflammation.  Staying away from cookies, pastries, sugary cereals or anything else which contains process sugars.  Studies have also shown that refined carbohydrates are also known to spike insulin in the body and cause inflammation.  Dairy products are also high on the list of foods you should stay away from to keep inflammation levels low. Dairy causes inflammation in the body because it is high in sugar.  


Omega-6 fatty acids are essential for normal growth development.  However the body needs a balance between omega-6’s and omega-3’s or else if there is excess consumption of omega-6’s it triggers the body to produce pro-inflammatory chemicals.  Omega-6’s can be found in oils such as; sunflower, soy oil, peanut oil and vegetable oil.  If you have questions regarding inflammation or nutrition talk to you local nutritionist like San Deigo Chiropractor, Dr. Henry Wong.  Like him, many San Diego Chiropractors have incorporated nutrition into their office to give their patients more options on how to keep their health strong using natural methods.  Not only can they help with dietary needs or questions but also getting adjusted on a regular basis can help to keep inflammation levels low.