September Sleep Challenge

Topic: Sleep 

Cliff notes from The Power of Sleep by Alice Park (Original article found here).

-Getting the recommended seven to eight hours each night can improve concentration, sharpen planning and memory skills and maintain the fat-burning systems that regulate our weight.

-Teens should get 9 hours of sleep a night.

-Sleep is the only time that your brain can catch its breath.  Brain cells are like overworked employees, eventually they will collapse. Recent studies have even shown that lack of sleep can lead to brain cell death essentially accelerating the aging of our brain.

-Expose yourself to as much natural light as possible during the day.

-Limit your exposure to artificial light at night especially from smart phones, computers, and television.

-You have to train your body to go to bed and wake up at a similar time every day.

-Creating a sleep ritual can make sleep something we look forward to rather than something we feel obligated to do; so we’re more likely to get our allotted time instead of skipping it. A favorite book, a warm bath or other ways to get drowsy might prompt us to actually look forward to unwinding at the end of the day.

My two cents: Patients who get a good night sleep, stay active, and eat a balanced diet always respond faster to treatment. If you are experiencing any pain, come in to be evaluated and take on the challenge below.


If you sleep more than 8 hours, congratulations…but this challenge isn’t for you. If you sleep less than 8 hours, then add 30 minutes on to your current average sleeping time.  Try this for the next 2 weeks and slowly add time until you are in the 7-8 hour range. It will be hard at first but your body will eventually figure it out.  I personally had great luck with reading a book and avoiding television, my computer, and my phone 30 minutes to an hour before bed. Evaluate your kids sleep habits as well since they should be getting 9 hours of sleep.

I would love to hear your success stories in the future. Going from 5 hrs a night to 7 hrs will make you feel like a completely different person. Post your stories to help motivate others at our Facebook page (Muscle and Joint Chiropractic Facebook).