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Parents, this article is for you! It's nearing the end of winter, we are still not getting much vitamin D, we're locked up and have cabin fever, you and/or the kids may be scheduled to the max. I know the drill! I've got a couple busy toddlers of my own. 

How many of you have heard that in order to kick your symptoms of burnout (changes in GI habits, high BP, low immune function/resistance to illness, sleep disturbances, mood changes, etc.) "you need to eat right, exercise and get X hrs of sleep". Of course we need these things but sometimes when we get too stuck in that phase of fatigue or whatever it may be–it may be hard to take action and make these positive changes. I am going to give you three easy steps to help regulate your nervous system that don't require adding too much time or effort to your day. Your nervous system is the master controller and is so important to be living in a parasympathetic or calm/balanced/rested state. These steps may help your body get the kickstart it needs to start back up into better living again. 


Cut Out The Afternoon Pick-Me-Up
I know, I am sorry to be the person to say this. I know it tastes so good and we love the afternoon pick-me-up but you should avoid that cup of coffee in the afternoon. If you consume a cup of coffee within eight hours of sleep, it actually does affect your sleep. You may not notice a difficulty in falling asleep, therefore, not thinking it is affecting your sleep; however, your brain is not allowed to get into a deeper state of relaxation that is required to rest and recover. 

Let's consider the nervous system here. It is a balance of two scales. The parasympathetic or brakes, acts in relaxing and calming the body. This is what helps settle us down and get the restful sleep we need at night. The sympathetic or the gas pedal, is what we typically are running on. It is that feeling of "go, go, go" and constantly rushing, it is tightness in the body, and trying to get a million things done. 

That afternoon coffee only further changes the balance of the scales and adds weight to the sympathetic system or the gas, thus further making it difficult for our bodies to relax.


Stop Eating & Drinking Too Much Before Bed
The next thing you can do to help your body fight adrenal fatigue is by not eating or drinking alcohol too close to bedtime. By all means eat and drink, but try to limit it to two to three hours before bed. Similar to caffeine, it ups your metabolism and shifts the scales of your nervous system back into the sympathetic or gas pedal mode and gets your body running again. Your body should be winding down but instead is working and preventing your body from getting that restful sleep.


Turn Your Parasympathetic Nervous System Up
The more we can turn this side of the scale up and lessen the load on the sympathetic side, the better our body can rest, relax, digest, activate the immune system especially acutely, and fuel all other systems to help us sleep. This helps us avoid the hormonal adrenal burnout symptoms that some feel when the afternoon or evening rolls around and we feel like we can't make it.

Chiropractic adjustments are proven research-wise to take the parasympathetic side and jumpstart it immediately. If you do it consistently, it allows the body to naturally shift the scales to favor the parasympathetic side of the scale. 

More than just getting adjusted, though, is putting your phone down a few hours before you go to bed. Constantly consuming electronic blue light can affect your hormonal system that requires your body to get into a rested state at night. If you cannot do this, at least turn it into dark mode as most phones offer– or, consider blue light blocking glasses. Maybe read a book for 10-15 minutes. Stretch for 5-10 minutes and fill your body cavity up with some full, deep breaths. Little things like this are going to help your body calm down at night and get more restful sleep–allowing your body to be refueled for another crazy day. 



0508225001667918318.jpg

Dr. Melanie Schwitters earned advanced credentialing in pediatric care from Palmer College of Chiropractic. She is a member of the International Chiropractic Pediatrics Association and is certified in the Webster Technique which is specifically designed to care for pregnant mothers.


Parents, this article is for you! It's nearing the end of winter, we are still not getting much vitamin D, we're locked up and have cabin fever, you and/or the kids may be scheduled to the max. I know the drill! I've got a couple busy toddlers of my own. 

How many of you have heard that in order to kick your symptoms of burnout (changes in GI habits, high BP, low immune function/resistance to illness, sleep disturbances, mood changes, etc.) "you need to eat right, exercise and get X hrs of sleep". Of course we need these things but sometimes when we get too stuck in that phase of fatigue or whatever it may be–it may be hard to take action and make these positive changes. I am going to give you three easy steps to help regulate your nervous system that don't require adding too much time or effort to your day. Your nervous system is the master controller and is so important to be living in a parasympathetic or calm/balanced/rested state. These steps may help your body get the kickstart it needs to start back up into better living again. 


Cut Out The Afternoon Pick-Me-Up
I know, I am sorry to be the person to say this. I know it tastes so good and we love the afternoon pick-me-up but you should avoid that cup of coffee in the afternoon. If you consume a cup of coffee within eight hours of sleep, it actually does affect your sleep. You may not notice a difficulty in falling asleep, therefore, not thinking it is affecting your sleep; however, your brain is not allowed to get into a deeper state of relaxation that is required to rest and recover. 

Let's consider the nervous system here. It is a balance of two scales. The parasympathetic or brakes, acts in relaxing and calming the body. This is what helps settle us down and get the restful sleep we need at night. The sympathetic or the gas pedal, is what we typically are running on. It is that feeling of "go, go, go" and constantly rushing, it is tightness in the body, and trying to get a million things done. 

That afternoon coffee only further changes the balance of the scales and adds weight to the sympathetic system or the gas, thus further making it difficult for our bodies to relax.


Stop Eating & Drinking Too Much Before Bed
The next thing you can do to help your body fight adrenal fatigue is by not eating or drinking alcohol too close to bedtime. By all means eat and drink, but try to limit it to two to three hours before bed. Similar to caffeine, it ups your metabolism and shifts the scales of your nervous system back into the sympathetic or gas pedal mode and gets your body running again. Your body should be winding down but instead is working and preventing your body from getting that restful sleep.


Turn Your Parasympathetic Nervous System Up
The more we can turn this side of the scale up and lessen the load on the sympathetic side, the better our body can rest, relax, digest, activate the immune system especially acutely, and fuel all other systems to help us sleep. This helps us avoid the hormonal adrenal burnout symptoms that some feel when the afternoon or evening rolls around and we feel like we can't make it.

Chiropractic adjustments are proven research-wise to take the parasympathetic side and jumpstart it immediately. If you do it consistently, it allows the body to naturally shift the scales to favor the parasympathetic side of the scale. 

More than just getting adjusted, though, is putting your phone down a few hours before you go to bed. Constantly consuming electronic blue light can affect your hormonal system that requires your body to get into a rested state at night. If you cannot do this, at least turn it into dark mode as most phones offer– or, consider blue light blocking glasses. Maybe read a book for 10-15 minutes. Stretch for 5-10 minutes and fill your body cavity up with some full, deep breaths. Little things like this are going to help your body calm down at night and get more restful sleep–allowing your body to be refueled for another crazy day. 



0508225001667918318.jpg

Dr. Melanie Schwitters earned advanced credentialing in pediatric care from Palmer College of Chiropractic. She is a member of the International Chiropractic Pediatrics Association and is certified in the Webster Technique which is specifically designed to care for pregnant mothers.


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