Sleep Issues Treatment in Central, Hong Kong

Sleep issues are common but not normal. Regular caffeine and/or alcohol intake, an irregular sleep schedule, and too warm of a temperature in the bedroom can all contribute to poor sleep. While lifestyle habits are essential to improving sleep hygiene, there are additional measures necessary for specific conditions. Chiropractic adjustments can help provide relief for those who suffer from sleep disorders such as insomnia and more.

An estimated 32.8 percent, one-third of adults, struggle to get enough “good sleep.”  “Good sleep” is generally characterized by falling asleep relatively quickly, experiencing uninterrupted sleep with minimal awakenings, and waking up feeling refreshed and energized. When we sleep, the ideal effect is that our bodies and brains undergo a restorative process. The body conserves energy, repairs tissues, and regulates hormones. The brain processes information, clears waste, and strengthens neural connections.  

Sleep is essential because it supports physical recovery, immune function, and reduces the risk of various diseases.  Sleep is critical for cognitive function, mood regulation, and emotional well-being. Most importantly, more sleep contributes to a higher quality of life. By reducing energy usage, the body can decrease its heart rate, breathing rate, and body temperature.  During tissue repair, the body can repair cells and allow them to regenerate. Hormones are also more readily available for release and regulation, such as melatonin, cortisol, and growth hormone. The brain uses this time to consolidate memories and things learned. The hypothalamic system, which is only active during sleep, regulates the metabolic rate in the brain. Nerve cells now have a chance to communicate and reorganize, supporting healthy brain function, and you have an opportunity to dream, which only occurs during REM sleep, characterized by rapid eye movements.  

Several bodily functions are affected if someone sleeps too little.  Firstly, the central nervous system has difficulty communicating, which affects concentration and coordination.  You are also more prone to mood changes and can be more impatient—this is particularly true when making decisions and exercising creativity. An event referred to as microsleep can comprise a few seconds of involuntary sleep that can prove dangerous depending on the person’s activities throughout the day. Too little sleep also interferes with your body’s immune system.  During sleep, your body produces antibodies and cytokines to help defend itself against bacteria and viruses. Without sufficient sleep, the body cannot make the proper number of cells to fight off what it needs to. (Respiratory and Inc risk of chronic  conditions)

Several factors can affect people’s ability to sleep.  Pain and discomfort are the obvious ones. Also significant is a lot as well. Chiropractic has been shown to help balance the nervous system, enabling individuals to transition from a “fight or flight” response to a “rest and digest” state. Chiropractic has also been shown to potentially aid in improving breathing mechanics.

Chiropractors work holistically to address underlying physical issues and promote overall well-being and relaxation. We help contribute to a more positive mindset and overall feeling of wellness, which may indirectly aid in improving sleep.

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How We Improve Sleep In Central, Hong Kong

Comprehensive Consultation and Exam  

A comprehensive consultation performed at our office helps us discover the root cause of your issue. We begin with a thorough medical examination to ensure we understand both you and the problem. We then perform a physical exam, which includes a posture evaluation, range of motion tests, neurological tests, and orthopedic tests to determine the location of the problem and identify any other factors that need to be addressed.  We then follow this up with three insight scans to gain objective measures and assess the body's current state and its response to care. The thermal scan shows nerve root inflammation. When inflammation occurs, it can be detected by a rise in body temperature. The surface electromyography scan shows muscle

activation. It provides a measurement of whether your muscles are working too hard or not hard enough to maintain your body's upright position.  The heart rate variability scan reveals the health of your nervous system. By creating a comprehensive picture of your health, we can address the root cause of your condition rather than just its symptoms.  

Digital X-Rays  

X-rays are essential when it comes to dealing with low back pain because they enable us to pinpoint the exact location of the problem.  X-rays also help us identify any other underlying medical issues that need to be addressed first. X-rays nowadays are not dangerous. You get more radiation flying in a plane than you do with an X-ray machine. X-rays help us determine how long you’ve had the problem, what the problem is, and how long a treatment plan should take.  

Specific Chiropractic Care in Central, Hong Kong

A subluxation is a complex of structural, functional, or pathological articular changes that compromise neural integrity and may influence organ system function and general health. By addressing this complex issue, chiropractors can help alleviate physical stressors and promote nervous system health. Chiropractic care is a holistic way to manage physical and emotional stressors with fewer side effects than sleeping medication may provide.  

Sleep Sanctuary  

Creating a proper sleep sanctuary is ideal for those who struggle with poor sleep. There are many things someone can do to help with this. A darkened room helps signal your brain to produce melatonin. Blackout curtains or a sleep mask would help with this. To help create a peaceful environment in terms of noise, earplugs or a white noise machine can help solve that problem. Maintaining a cool temperature between 15-19 degrees Celsius (60-67 degrees Fahrenheit) will help the body naturally produce melatonin. In terms of comfort, any pillow or mattress that provides support and comfort is appropriate. There are no specific brands or shapes. The best way to find the correct mattress and pillow is to try different types until you find the one that works best for you. In terms of creating a sleep routine, most people’s bodies respond favorably to a rhythm and routine. By doing the same things over and over, your body gets used to sleeping at the appropriate time. An example of this would be avoiding food 2 hours before sleep, cutting out blue light from electronics 30 minutes before sleep, and then going dark within 5-10 minutes before sleep.  

Supplements  

Prescription medications are neither a good nor a bad idea when it comes to sleep aids. What’s most important is ensuring that your sleeping issue is actually a medical issue by trying holistic methods first. Supplements for sleep are the same. They are neither good nor bad. Always make sure that if you are on prescription medication, you make sure that sleeping supplements do not interfere with it. Some ideal supplements for better sleep, for example, are magnesium and melatonin. Magnesium helps regulate sleep pathways and can aid in muscle relaxation and stress reduction. Melatonin can be used to help alleviate jet lag or to address issues with melatonin production.  

Optimal Sleeping Position  

Sleeping on your back with a pillow under your knees is a good way to maintain a neutral spine and evenly distribute body weight. This is a good way to reduce pressure in the spine. Sleeping on your side allows for a neutral spine alignment and may be beneficial for back pain. With a disc herniation, sometimes sleeping on your side in the fetal position may help create space to reduce nerve root compression. Sleeping on your stomach should be avoided as much as possible due to causing spinal misalignment.  

Custom Therapeutic Exercise Plan  

Exercises are essential for promoting better sleep, reducing tension in the body, and facilitating relaxation. Gentle stretches, such as cat-cow, spinal twist, and knee-to-chest, are a few stretches that help with body alignment.  Deep diaphragmatic breathing can help calm the nervous system and promote relaxation in the body. Mindful relaxation techniques can help facilitate sleep. An example of this is mental scanning, where you focus on relaxing each body part individually.

Common Causes of Poor Sleep in Central, Hong Kong

Sleep Apnea  

Sleep apnea is a sleep-related breathing disorder characterized by repetitive pauses in breathing, periods of shallow breathing, or collapse of the upper airway during sleep, resulting in poor sleep quality. You will know if you have it if your partner tells you that you snore loudly,  

awakening with a dry mouth, morning headache,  difficulty sleeping, excessive daytime sleepiness, and irritability. Obstructive sleep apnea occurs when the muscles in the back of the throat relax, resulting in the airway becoming blocked. When these muscles relax, your airway narrows as you breathe in.  The oxygen level in your blood drops, and so your brain tells you to wake up. The awakening is so brief that you don’t remember it. If left untreated, you could suffer from daytime fatigue, high blood pressure, type  2 diabetes, metabolic syndrome, and liver problems.  Chiropractic adjustments can help strengthen the nervous system’s connections to the muscles of the back of the throat, as well as regulate the nervous system, allowing for more regular breathing.  

Insomnia  

Insomnia is a condition where you experience disruptions in how you feel and function due to a lack of and decrease in the quality of sleep. 10% of the world’s population experiences insomnia, and approximately one-third of adults have insomnia symptoms. Common symptoms of insomnia include trouble sleeping, which can affect you during the daytime, causing feelings of tiredness, slow reaction times, difficulty concentrating, and mood disruptions. Several different conditions cause insomnia. It is not entirely understood why it happens. Several factors may contribute to insomnia, including genetics, differences in brain activity, medical and mental health conditions, lifestyle, and personal habits and routines. Chiropractic care can help regulate the nervous system to help people fall asleep easily, as well as decrease tension to help promote relaxation.  

Stress  

Three types of stress can affect sleep. Physical stress encompasses a combination of micro- and macro-stresses, ranging from sports injuries to ergonomic issues at work. Emotional stress can stem from various aspects of life, including family life, career, mental health issues, and finances. Chemical stress encompasses everything we take in, from our diet and hydration levels to air pollution around us. When the body is exposed to stress, it stimulates the sympathetic nervous system, which is our “fight or flight” mode. This increases your heart rate and blood pressure. This adversely affects sleep because we want to be in a parasympathetic state while falling asleep. We want to promote our “rest and digest” system. Adjustments can help us find balance between the sympathetic and parasympathetic nervous systems, allowing us to regulate our sleep more effectively.  

Back Pain  

Low back pain can cause pain and nerve irritation, making it difficult to fall asleep and stay asleep. Spinal misalignments can affect sleep by promoting pain and discomfort. By adjusting the lower back, we can reduce pain and muscle tension, which can lead to better sleep.  

Headaches and Migraines  

Headaches and migraines can affect sleep patterns by leading to insomnia, difficulty falling or staying asleep, and poor sleep quality. Many factors can cause headaches, including stress, poor work ergonomics, and poor posture. By adjusting the spine, we can release tension and help the body relax.

Restless Leg Syndrome

This condition is common but not well-understood as it does not have a definitive cause. The common thread among sufferers is the uncontrollable urge to move or touch the unsettled limb. While it can be distracting, irritating, and painful at any time of day, nighttime symptoms interrupt vital rest and recovery.

Frequently Asked Questions

Can chiropractic in Central, Hong Kong, help with sleep?  

Yes!!! By making specific adjustments to the spine, we can help regulate the nervous system to promote relaxation. Additionally, with specific adjustments, we can release stress and tension in the spine, making it more comfortable to lie in bed.  

Can being out of alignment cause insomnia?  

Being out of alignment can contribute to insomnia, but insomnia tends to be a multifaceted issue with multiple steps needed to find the correct solution.  

How do you sleep after a chiropractic adjustment?  

After a chiropractic adjustment, it is best to have a glass of water and take a 10-minute brisk walk afterwards. When it's time for sleep that night, creating a sleep sanctuary would be ideal, as well as staying on a proper rhythm and routine for sleep times.  

What is the best sleeping position?  

Lying on your back is ideal, with a pillow placed underneath your legs.

What’s the worst way to sleep?  

On your stomach, which can cause spinal misalignments

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At ATLAS, our holistic approach goes beyond symptom-focused care to optimize your entire body for healing. Using a synergistic combination of gentle chiropractic adjustments and implementation of healthy lifestyle habits, we create bespoke treatment plans for each client to effectively better health and sleep.

Schedule Your Sleep Improvement Consultation Today!

Begin your journey of optimal physical and mental wellness with ATLAS today. If you are ready to book your session with us, call +852 2110 3901 to get a better night’s sleep tonight!