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How Much Sleep Do You Really Need Each Night?

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Are you getting enough sleep each night? About 70% of American adults get insufficient sleep at least once a month. Another 11% say they fail to get enough sleep each night.

In fact, sleep-related problems affect as many as 70 million Americans of all ages.

How much sleep do you really need? What’s the importance of sleep anyway? Keep reading to find out!

After reading this guide, you can make sure you’re getting enough sleep each night. Otherwise, your overall health could suffer.

Discover how to sleep well and get enough shut-eye with this guide today.

How Much Sleep Do We Need?

First, let’s answer the question that likely brought you here: how much sleep do you really need each night?

How much sleep you need can vary based on your age.

For example, a newborn should get at least 14 to 17 hours of sleep. Infants need 12 to 16 hours, while toddlers need 11 to 14 hours.

Adults, on the other hand, need about seven to nine hours of sleep each night.

The quality of the sleep you’re getting matters, too. Signs of poor sleep quality can include:

  • Symptoms of sleep disorders (gasping for air, snoring, etc.)
  • Waking up repeatedly during the night
  • Not feeling rested even after sleeping
  • You’re less productive and focus
  • Appetite has increased
  • Your skin is affected
  • You’re more irritable and moody

If you’re still exhausted when you wake up, you’re likely not getting high-quality sleep.

How to Get More Sleep

Now that we’ve answered the question, “how much sleep do you really need,” let’s make sure you’re getting quality rest.

Want to learn how to sleep well each night? Start by improving your sleep environment.

First, make sure your bedroom is cool (between 60 and 75°F). Make sure the room is dark as well.

Consider getting a new mattress or pillow if you’re uncomfortable.

You can also use supplements like melatonin, magnesium, and theanine to rest and relax. Exercising, yoga, and meditation can help as well.

Why It Matters

What is the importance of sleep, exactly? Sleep deprivation can cause impulsive behavior, anxiety, and depression. It can also impact your decision-making processes.

Inadequate sleep can also contribute to a number of health problems, including:

  • Weight gain
  • Increased risk of diabetes and heart disease
  • High blood pressure
  • Mood changes
  • Memory issues
  • Trouble concentrating and thinking
  • Increased risk of accidents
  • Low sex drive
  • Poor balance

If you’re not getting enough sleep each night, consider consulting a doctor. They might determine you have an underlying health issue.

For example, you could have obstructive sleep apnea (OSA), which can impact sleep quality. Insomnia, narcolepsy, and restless leg syndrome are common problems, too.

Consider visiting a doctor who can improve womens health if you’re not getting enough sleep.

Counting Sheep: How Much Sleep Do You Really Need?

To recap, how much sleep do you really need? Adults need between seven to nine hours of sleep each night. If you’re not getting enough sleep, it could impact your overall health.

Make sure to visit a doctor to determine what’s impacting your ability to fall and stay asleep.

Searching for more tips? You’re in the right place.

Check out our latest guides today.

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Health

6 Tips on How to Stay Positive After a Global Pandemic

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Even the most upbeat people have difficulty maintaining their optimism when news is consistently negative, as it has been since the coronavirus pandemic. This infection should be treated carefully. It can bring about widespread sickness, premature death, and far-reaching adjustments to how we live and work in the future. The media makes it simple to keep your mind on those disasters; they dominate national and local coverage.

It would be harmful to think like that. You should be aware of some facts concerning the coronavirus pandemic to safeguard yourself and your loved ones, but you don’t have to become a COVID-19 expert, and you don’t have to hear about it from the crack of dawn till dozing off. Try to have a positive outlook instead to muster the strength and determination to see this through. Here are some suggestions for picking yourself up after a worldwide pandemic.

Limit Your Media Use

It is still necessary for people to make an official decision on what steps to take next, yet, it may be healthier for people’s mental health and spirits to soak up an abundance of pessimistic and discouraging conversation. There are many things to be concerned about, and it’s not hard to get drawn into them all. Fear will not improve the situation; on the contrary, it will diminish your ability to fight and defend yourself. Keep a safe distance from people, places, and things that might cause you to be overexposed to these frequencies. It includes as much physical distance as feasible.

If you want to ensure that your time on social media is well spent, using an app like Confidant Health is a good way to do it. It is the main center accessible through a smartphone, and it promises to make it much easier for individuals with addiction to obtain the care they need. It offers a suboxone clinic lake worth that can provide the therapy you need to get your life back on track. After a pandemic, this will unquestionably assist in getting your health back on track.

Make a Plan

If you want your day to have structure, make it a habit to begin each morning by writing down the things you want to be done that day on a to-do list. It will assist you in making the most efficient use of your time and provide you with a feeling of accomplishment when the day is through. 

During these unique times, setting goals for yourself to accomplish might help you feel more in control of the situation. If you still need to finish everything on your list, don’t beat yourself up over it; there’s always tomorrow. Instead, treat each item you cross off your to-do list as a small victory and celebrate it.

Make Connections with Optimistic Individuals

Keep in touch with loved ones through digital means; just because people are becoming more reclusive does not mean they have to cut off contact with those they care about. Virtual events such as parties and concerts, as well as video conversations and online chitchat, are now possible because of the widespread availability of advanced communication technologies throughout the industrialized world.

A positive outlook is closely connected with having strong social connections, which leads to happiness. Seek out the companionship of others who can lift your spirits and provide you with additional sources of positive energy. Limit the time you spend with people whose company drains your energy or makes you depressed.

Remind Yourself of Your Wonderful Fortune

It may be challenging right now to make changes to some conditions, which may be contributing to your sense of helplessness. However, other aspects of your life are positive and ought to elicit thankfulness from you. You can change your emphasis more positively by writing down a list of all the things in your life that you are grateful for, no matter how big or how small.

Savor the Little Things in Life that Mean a Lot

There is still a lot to be grateful for, like the sensation of a hot shower or birds chirping outside your window. Increasing your serotonin levels and improving your mood is as simple as pausing daily to think about the pleasant things in your life. Write down three things you are grateful for every day.

Maintain Your Relationships with Others

Taking a step back from society does not imply isolating oneself from all human contact. Maintain consistent contact with friends and family by using various digital communication forms, such as video calling, social networking, and messaging services. It would be beneficial for everyone if you make it a habit to check in on your closest and dearest friends and family members regularly. 

You can connect with many people over video calls and have a lot of fun if you become creative and conduct quizzes, do online bingo, or play charades. There are many different ways you may accomplish these things.

 

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How to Pick Chiropractic Care Centers: Everything You Need to Know

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How to Pick Chiropractic Care Centers

If you’re in need of therapeutic care that helps you manage pain, it doesn’t get better than chiropractic service.

The chiropractic industry is worth more than $20 billion today. This means that you’ll have options available to you when you need help with your back, neck, or other types of pain.

So, how can you find the professional help that you need? We’re happy to help.

Here’s how you can pick chiropractic care centers that will provide you with the healing that you need.

Pick Chiropractic Care Centers With Experience

Experience means a lot when you’re trying to choose chiropractic professionals. You turn to a chiropractor when you have spinal misalignments and potentially excruciating pain. It takes a chiropractor with experience to properly diagnose your issues and offer the treatment that’ll work for you.

When you do your research into chiropractors, find out how long they have offered professional care. You will be able to look up their license to see if they’ve ever had any infractions or reprimands.

Choosing a chiropractic clinic with experience lets you handle your neck pain, back pain, and any other issues that you’re dealing with.

Read Online Reviews

Do your due diligence and find some online reviews for the chiropractor that you’re thinking about hiring. The chiropractor’s online reviews will give you both an average score for the clinic, along with an idea of how their customers experience working with them.

Having access to these reviews will point you toward the right clinic and will let you weed out clinics that are subpar.

Understand Your Symptoms

The biggest thing you can do for yourself is to get familiar with your symptoms. Being able to describe your pain and discomfort will help you get an accurate diagnosis. This also gives you the chance to research your pain so that you go to your chiropractic visit with all of the right questions.

Some of the symptoms and ailments that chiropractors can help you with include:

  • Lower back pain
  • Poor posture issues
  • Chronic neck pain
  • Pain relief from a car accident or other trauma
  • Relief from joint and muscle pain

You can look into chiropractic care to get back neck pain headache relief that will help your quality of life. Many people get referrals from physicians when they are dealing with pain and discomfort. The chiropractic clinic that you’re searching for might also provide physical therapy and other types of pain management.

Do your due diligence to get help from a professional that can offer you the diagnosis that you need.

The clinic will also follow lower back pain guidelines as outlined by the American Chiropractor’s Association (ACA).

Visit the Chiropractic Care Clinic

You won’t know that you’ve found the right clinic until you visit with them in person. Check out the facilities to make sure they are well-kept and that they have plenty of square footage.

This way, you won’t feel like you’re too packed in with other patients. Any clinic that you do business with should also be clean and organized. Their equipment should be kept sanitary to limit the spread of viruses and bacteria.

Check the licensing on the wall and see if you can speak to the practice manager and the lead chiropractors.

Reach Out to Your Insurance Provider

Discuss the chiropractic care with your health insurance provider. While these are therapeutic treatments, many insurance providers are beginning to cover chiropractic services.

If your health insurance covers chiropractic care, look for a clinic that is in network so that you can lower the likelihood of paying a lot of money out of pocket. When your insurance policy covers your chiropractic care, you will typically be responsible for a small co-pay instead of paying the full price.

Study the Staff of the Chiropractic Clinic

When researching a chiropractic clinic, study the staff that they have in place. Any clinic that you do business with should have professionals with versatile backgrounds and specialties.

Find their information in your state’s database and look up everyone that is employed at the clinic. You’ll be able to learn where they finished their education, how long they have been practicing chiropractic care, and in what states they have been licensed. Schedule some time to speak with each professional to learn more about why they got into chiropractic care and what drives them.

You will have more peace of mind working with these pros when you focus on learning the staff in this much detail.

Make Sure You Can Easily Get to the Office

Location means a lot when you’re choosing a chiropractic clinic. In most cases, you will have to see the chiropractor once a week once you’re put on a regimen. Anything that makes it difficult for you to maintain these appointments can put your recovery in jeopardy.

When your chiropractic clinic is within a couple of miles from where you live or work, getting there is a no-brainer and you’ll know that you can stick to the schedule. If you need chiropractic services after you’re hurt in an accident and on disability leave, many chiropractic businesses can offer transportation to and from your appointments.

Consider whether the chiropractic clinic has multiple locations where you can book appointments as well.

Look Into the Additional Services They Offer

Today’s chiropractic pros also tend to offer additional services that you will be glad to take advantage of. These therapeutic treatments can assist you with back pain, neck pain, and several other issues that chiropractors treat.

Examples of some of the additional services that you might look for from a chiropractor include:

  • Acupuncture and accupressure
  • Massage therapy services
  • Cryotherapy
  • Weight training and physical therapy
  • Stretching and relaxation techniques
  • Pool therapy and water aerobics
  • Homeopathic remedies

Since chiropractic care is a form of holistic healing, you will find that these clinics provide a variety of treatments that can assist you with different parts of your health and wellness.

Ask for Total Care Tips

When you want to hire the help of a chiropractic clinic, make sure to ask them about tips that can improve your chiropractic care over the years.

Asking for these tips shows their expertise and how much help they can be to you outside of the clinic. A good chiropractor can give you advice on things like:

  • Non-medical ways of dealing with back and neck pain
  • Hot and cold treatments that assist with swelling and discomfort
  • Advice on how to sleep comfortably and without exacerbating pain problems
  • Examples of healing regimens they can put you on
  • Natural treatments to help with headaches and physical symptoms of stress

Getting advice on self-care will help you manage the condition of your back on your own in-between sessions. This will teach you all you need to know about your body and chiropractic conditions so that you’re always on top of your wellness.

Speak to People You Know 

Reach out to people that you know who have gotten chiropractic treatment. They should be able to give you some strong referrals for chiropractic clinics that you can turn to for service.

In starting with people that you know, you will feel comfortable working with a chiropractor that they recommend. Pay particularly close attention to people who have come back from injuries thanks to the help of a chiropractic professional.

Consider Telehealth and Other Practice Features 

Today, you need to do business with an eye toward the future. The clinic should be up-to-date with technology and should provide reminders and alerts about appointments via text or e-mail. Many clinics today are also beginning to provide appointments via telehealth.

They can assist you with chiropractic care remotely so that you have support with your regimen. Clinics today also use apps with discussion groups with other patients and reminders about nutrition, recovery, and rest, which can go a long way. Work with a clinic that can keep you on track with your healing, while consistently upgrading the way that the practice is run.

Pick Chiropractic Care Centers That Can Help You

These tips can help you when you’re looking to pick chiropractic care centers that can help you out. Now that you know more about finding these professionals, it’s time to begin reaching out for some consultations. You will be glad that you took the extra effort once you reap the rewards of licensed and insured chiropractic services.

Browse our other articles to learn more about health and wellness tips that matter.

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5 Exercises That Will Help You Maintain A Healthy Spine

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5 Exercises That Will Help You Maintain A Healthy Spine

Your spine is one of the most important structures in your body. It consists of approximately 33 vertebrae, all separated by rubber-like discs. This allows the spine to provide strength for your body and still remain flexible enough to allow you to move in almost any direction.

Your spine can be weakened by trauma or simply by poor lifestyle choices, such as spending most of your time sitting. It’s estimated over 20,000 Australians are living with spinal cord injuries. It should be noted that damage to your spinal cord can damage the nerves that run through it, causing an array of issues from numbness to paralysis.

If you are suffering from back pain then a visit to your spine surgeon will help identify any issues and allow you to treat them early, effectively reducing any deliberating effects. It’s also a good idea to do the following exercises to keep your spine healthy.

  1. The Flexion

Lie on your back and then slowly bring your knees to your chest. Once they are as close as possible move your head toward your knees. You should feel it starting to stretch, hold that position for 30 seconds, relax for 10 seconds and repeat at least four more times.

It stretches your lower back and your neck.

  1. Knee To Chest

Again, you’ll need to lie on your back. This time, make sure your feet are straight with heels touching the floor. Place both your hands behind one of your knees and slowly bring it toward your chest. Hold for several seconds before returning to the start position and repeating with your other leg.

  1. Ear Meets Shoulder

You can do this while sitting down, making it perfect for you at your desk. Simply move your neck to one side, you are aiming for your ear to reach your shoulder, which it won’t actually do. As soon as you feel the stretch stop and hold the position for a few seconds. Repeat with the other side.

  1. Chin To Chest

You can be sitting or standing for this. All you have to do is move your head downward until your chin literally touches your chest. You can do this anywhere and you’ll feel the stretch in your neck and spine. It’s perfect for anyone who spends a lot of time in front of a computer.

  1. Stretching Your Hips

You’ll need to be stood up for this one with your feet flat and shoulder-width apart. When you’re ready, move one foot half-a-step behind you. Bend the forward foot at the knee.

You can now move your weight to the other rear hip and, while keeping this leg straight, slide your hands down this leg as far as you can. You’ll feel a stretch in your spine and hip. It’s a great exercise for loosening everything up after a tough day.

These five simple exercises can be easily done throughout the day and will help to keep your spine healthy. Try it yourself!

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