From the Desk of Christopher B. Renne, DC

Hey there, Jacksonville! Let’s talk about sleep. Are you getting enough? Too many people are not!

And that’s a problem, because lack of sleep has been linked to everything from mood swings to pimple breakouts to weight gain to poor memory to a weakened immune system, and even to vision problems. The fact is, our bodies need sleep to function in a normal, healthful manner.

But sometimes you might have trouble sleeping. It could be due to stress, or chronic pain, or some other issue. Maybe you toss and turn but just can’t fall asleep. Maybe you wake up at 4 AM and find yourself just lying there until the alarm goes off. Maybe you sleep through the night but you’re still waking up exhausted.

Whatever the case may be, here are some tips to help you get those forty winks.

1. Give yourself a chance to wind down before bed

What are you doing right before you switch off the lights? Checking work emails? Watching TV? Playing video games?

These are all fine activities on their own, but they stimulate your brain rather than sedate it. If you are doing these kinds of things right before bedtime, experts strongly recommend that you take a break. Give yourself an hour before bed to start winding down - and you should probably make sure that hour is electronics free.

Many people find that establishing a relaxing bedtime ritual also promotes sleep. See what works for you. Bedtime is an excellent chance to spend time with a good book!

2. Don’t stay in bed if you aren’t sleeping

This one is as simple as it sounds: if you can’t sleep after lying there for 20-30 minutes, get out of bed.

Lying there worrying that you can’t get to sleep will probably not help you get to sleep! Get up and engage in some calm activity that won’t overstimulate you (don’t turn on that TV!). Have a cup of non-caffeinated tea or a glass of warm milk. Read some more of that book. When you feel gravity dragging your head toward your pillow it’s time to fall back into bed, hopefully this time to sleep.

3. Keep a regular sleep schedule

If you’re like many people, you stay very busy on weekdays and so on the weekends you sleep in as much as possible. Or perhaps you simply find yourself going to bed at different times every night. Both of these patterns can lead to poor sleep. Going to bed at roughly the same time every night and waking up at a normal hour, even on weekends, can help you get more consistent restful sleep.

That doesn’t mean you have to get up at 7 AM on Saturday. But sleeping half the day away can wreak havoc on your sleep schedule and leave you feeling tired and drained come Monday morning.

4. Exercise daily

If you’ve been sitting in an office all day, your body may still have pent-up energy to burn come bedtime. That could make getting to sleep difficult. A vigorous workout - not too close to bedtime - can exhaust your body and your mind and help you get those badly needed Z’s.

5. Consider your sleep environment

There may be simple changes you can make in your bedroom that will help you get a good night’s sleep. Here are some ideas to consider:

· Blackout curtains on the window can block out external light sources which keep you awake.

· A white noise machine helps lull some people to sleep.

· Make sure your bedroom is nice and cool. Too warm and you may have trouble staying asleep.

· Is your pet waking you up at 2 AM every night? Your little fluff ball may need to sleep somewhere other than your bedroom.

· Make sure your pillows are comfortable. Replace them regularly.

· Make sure your mattress is doing the job. Most mattresses need to be replaced once every ten years or so.

Believe it or not, Active Chiropractic and Medical has a number of ways to help people with pain sleep at night. Perhaps there is a special pillow or mattress that might make you more comfortable. Or maybe you just need help with pain. If aches and pains are keeping you awake, come in and see us!

Here is wishing you a good night’s sleep, Jacksonville!

Yours in health,

Christopher B. Renne, D.C.

4111 Atlantic Boulevard

Jacksonville, FL 32207

904-398-4860

www.activechirocenter.com

Hello, friends and patients,

Here is something to think about: When was the last time you were in a car accident?

Car industry studies show that on average a driver is in an auto collision once every 17.9 years. So if you've had a clean driving record for a couple of decades, watch out - you're overdue!

Almost everyone who gets behind the wheel of an automobile will, sooner or later, be in an accident. Even if you are a terrific driver! When it does happen, you may be shaken up and not sure what to do next. So it really pays to plan ahead! Here are a few steps to take after you've been in an accident:

1. Pull over and call 911

This is always a good idea and should really be the first thing you do. Sometimes the other driver in the accident may try to talk you out of calling the authorities. Don't let them! 911 can dispatch medical help if required. They will also send a police officer to the scene. That officer can assess the whether everyone is safe, what was damaged, and make a determination of who was at fault.

2. Exchange information

If you are able to, try to collect critical information from everyone that was involved in the accident. That means names, driver's licenses, insurance information, and license plates. Don't forget that if you carry a smart phone, like most people do these days, you can use the camera on it to snap pictures of license plates other documents.

3. Document the scene

Still have that smartphone handy? Great, because it's a good idea to snap some pictures of the scene itself. Then, when the police arrive, make sure to ask if they will be filing a report. After that, it is time to call your insurance company and let them know you have been in a fender bender. Your pictures, phone call, and the police report help establish what happened for your auto insurance and any personal injury claims. Without it, it is your word against the other driver.

4. Consult a medical professional

Obviously if you are hurt you need immediate transportation to the hospital. If the collision was severe, you may even want to wait to move until paramedics arrive and evaluate you for spinal injuries. But even if you walk away from the accident feeling fine, you should consult a medical professional as soon as possible. Some injuries can take days to show up. This is especially true of back and neck injuries resulting from auto collisions. Don't assume that you're fine! The sooner you get checked out, the better.

So many of the folks that come through my door have pain and injuries resulting from a car accident. If you have been in an accident, I highly recommend you don't wait or take any chances. Call and make an appointment to see us today!