Get the Worm!

Transforming from a Night Owl to an Early Bird!

Brought to you by Northfield Chiropractic

ü      Routine.  Half the battle of getting up earlier is won by falling to sleep at a wise hour. Start an evening routine that gets you to relax, and start your routine at least 8 hours before your alarm is going to go off in the morning.  Create a ritual that will really get you to slow down and welcome an early bed time.

ü      Try yoga or meditation to clear your mind and help prepare your body for sleep. Like regular sleeping hours, a steady practice will yield the greatest benefits. This is a wonderful practice to add to your routine.

Dr. Kurt says:  Keep regular sleeping hours. Your body likes routine and will respond better to a consistent bedtime.

• Turn it off! Television and the internet are too stimulating right before bed. Don't watch TV in bed and stop surfing the internet long before your evening routine. 

Dr. Pete says: Don’t work on the computer or watch TV for at least one hour before going to bed. This will stimulate your mind when you should be preparing for bed. .

• Are you a fiend?  A caf- fiend that is… thirteen cups of coffee during the day is no way to transform into an early bird. Re-think your caffeine intake and learn how much is too much and what time of day is your cut off point.

Dr. Kurt says: Avoid caffeine after 12 noon. Caffeine is a stimulant found in coffee, tea, cola, and chocolate. If you clear caffeine you’re your body slowly avoid caffeine completely.

• Lighten Up! A heavy meal right before bed can disturb your sleep and make it harder for you to wake up in the morning. Stick light meals like soups, vegetarian stews, and hearty dinner salads.

Dr. Pete says: Avoid eating large, late evening meals. Do eat a light snack a couple hours before retiring to avoid low blood sugar levels in the middle of the night, which can wake you up.

• Snooze or Booze? Some people find that alcohol helps them relax at night. Although it may help induce sleep initially, alcohol disrupts your normal sleep patterns.

• Know your motivation. You need a reason to do something to be successful, not just a reason not to do something else. Think about what's motivating you to become an early bird and write down all the reasons. Keep them next to your alarm clock as a motivating reminder when you want to hit snooze.                                                                 (more information on back)

• Get Appointed. Schedule early morning meetings, workout at the gym with a friend, and dentist appointments. Make your duty to wake up earlier not just to yourself but to someone else. You'll hold yourself more accountable if you know someone is depending on you to show up.

ü      Give yourself a little. Do you respond to rewards for a job well done? Once you've done the hard work of getting your butt out of bed, give yourself a little reward.

Dr. Pete says: this tip is especially important: your reward can be a cup of coffee at your favorite haunt or 15 minutes of guilty pleasure on the internet (mine would be checking out the latest on Brett Favre) before you hop in the shower,

• Do it in the morning! Try to schedule your workouts in the morning, so you can benefit from that extra energy during the day, sleep better at night and get up earlier in the morning!

ü      Decrease light in your bedroom. A dark environment is necessary for the production of *melatonin, a hormone that encourages a healthy sleep cycle.

*What is melatonin?  Melatonin is a natural hormone produced by the pineal gland located in the center of the brain. Its secretion is inhibited by light and stimulated by darkness. Therefore melatonin production peaks a night.  Research shows that the body’s natural production of melatonin decreases with age.  Melatonin is known for its ability to promote natural sleep patterns. 

Northfield Chiropractic recommends Melatonin Nano-Plex to promote restful sleep and it is on sale this month as an incentive for you to experience its benefits.  Also on sale this month, in honor of a good night’s sleep is Total 5HTP which in addition to melatonin has an essential amino acid that aid serotonin which also promotes normal, healthy sleep. 

Melatonin Nano-Plex:           Reg. price- $ 39.96  Sale price- $ 31.96               Save $8.00

Total 5HTP:                            Reg. price- $ 21.95  Sale price- $ 17.55                Save $4.40