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November 18, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Sleep Hygiene, Traumatic Brain Injuries (TBI) anxiety, back, back pain, body, brain, brain health, brain-body connections, brain-head connection, chiropractic care, cognitive impairment, collaborative care, disorientation, Dr. Alexander Jimenez El Paso, dralexjimenez, emotional volatility, fatigue, head injuries, head pain, health, insomnia, integrative rehabilitation, mood swings, neck, neck pain, neurological, neurological health, nonsurgical, nonsurgical treatment, pain, recovery, sleep, sleep disruptions, sleep disturbances, sleep recovery, somatovisceral, stress, TBI, traumatic brain injury, treatment, visceralsomatic, wellness

Sleep Importance for Brain Health & TBI Recovery

Discover sleep strategies to improve TBI recovery and promote better health outcomes after a traumatic brain injury.

The Critical Role of Sleep in Traumatic Brain Injury Recovery: A Comprehensive Guide to Natural Healing

The path to recovery after a brain injury—whether from a severe fall, a sports accident, or an automobile accident—can seem drawn out and unpredictable. After a traumatic brain injury (TBI), sleep is one of the most important resources for brain repair and general health restoration. However, TBI often causes annoying sleep disturbances, which makes rehabilitation much more difficult. Individuals recuperating from traumatic brain injury may have headaches, physical discomfort, insomnia, persistent exhaustion, and memory loss. It’s not just the injury—environmental elements like noise, temperature, and light may make sleep even more difficult. These issues affect the brain, nerves, muscles, and even our emotional states; they don’t affect only one area of the body.

Thankfully, research indicates that getting more sleep might promote faster physical and mental recovery. Acupuncture, physical therapy, massage, chiropractic adjustments, and integrative wellness methods are just a few of the natural, non-surgical therapies that may promote healing and help reestablish regular sleep patterns. People with TBI may discover hope and practical solutions for regaining peaceful nights and stronger days by learning about the critical relationship between sleep and brain health, as well as how our surroundings and various treatments affect rehabilitation. The science behind sleep and TBI will be covered in this article, along with the reasons why sleep is crucial for the body and brain to heal, common symptoms and risk profiles following a brain injury, and safe, research-backed strategies to enhance sleep and aid in recovery so you can continue on your path to improved health.

Understanding Traumatic Brain Injury and Sleep Disruption

Traumatic brain injury affects millions of people each year, creating a cascade of physical, cognitive, and emotional challenges. The relationship between TBI and sleep is particularly profound, as sleep-wake disturbances are among the most common and debilitating consequences of injury (Sandsmark et al., 2017). Research indicates that approximately 30-85% of individuals who experience a TBI report sleep disturbances, with these problems often persisting for years after the initial injury (Aoun et al., 2019). The brain injury itself triggers multiple mechanisms that disrupt normal sleep architecture. When trauma occurs, the brain undergoes diffuse axonal injury, in which nerve fibers throughout the brain are damaged or torn. This damage particularly affects the arousal and sleep-regulation systems, creating fundamental problems in how the brain controls sleep and wakefulness (Sandsmark et al., 2017). The injury disrupts key brain structures, including the hypothalamus, brainstem, and reticular activating system—all essential components of maintaining healthy sleep-wake cycles.

Beyond the direct structural damage, TBI causes profound hormonal disruptions that further compromise sleep quality. Studies have shown that 95% of patients with acute TBI have low cerebrospinal fluid hypocretin levels, a wake-promoting neurotransmitter (Aoun et al., 2019). When hypocretin levels drop, excessive daytime sleepiness often results. Additionally, traumatic brain injury reduces levels of histamine, another wake-promoting substance, and melatonin, the hormone that regulates sleep-wake cycles. These hormonal imbalances create a perfect storm for sleep dysfunction that can manifest as insomnia, hypersomnia, or disrupted circadian rhythms.

The Glymphatic System: Sleep’s Critical Waste Removal Function

One of the most important discoveries in recent years has been understanding the glymphatic system and its relationship to sleep and brain health. The glymphatic system serves as the brain’s waste-clearance pathway, removing toxic metabolites and proteins that accumulate during waking hours. This system operates primarily during sleep, when it becomes 80-90% more active compared to the waking state (Aoun et al., 2019). During deep sleep, particularly slow-wave sleep, the brain undergoes critical housekeeping functions. Cerebrospinal fluid flows through the brain tissue, washing away cellular debris, proteins such as beta-amyloid and tau, and other potentially harmful substances that accumulate during daily activities (Piantino et al., 2022). When sleep is disrupted after TBI, this waste-clearance process is impaired. The accumulation of these neurotoxic substances can then potentiate cognitive dysfunction, slow recovery, and potentially increase the risk of long-term neurodegenerative conditions.

The bidirectional relationship between sleep disturbances and TBI symptoms creates a vicious cycle. The brain injury disrupts sleep, impairing glymphatic clearance. This impairment leads to increased accumulation of waste products, worsening cognitive symptoms and brain inflammation, and further disrupting sleep (Piantino et al., 2022). Breaking this cycle through targeted sleep interventions becomes essential for optimal recovery.

Common Sleep Disorders Following Traumatic Brain Injury

Understanding the specific types of sleep disorders that develop after TBI helps guide appropriate treatment strategies. The most common sleep disturbances include insomnia, post-traumatic hypersomnia, sleep-disordered breathing, circadian rhythm disorders, and parasomnias (Viola-Saltzman & Watson, 2012).

Insomnia represents the most frequently reported sleep complaint after TBI, affecting 25-29% of patients compared to only 6-10% of the general population (Aoun et al., 2019). People with insomnia following brain injury typically experience difficulty falling asleep, staying asleep throughout the night, or waking too early in the morning. The insomnia often stems from multiple factors, including heightened anxiety about sleep, pain, increased sensitivity to noise and light, and dysfunction in the brain regions that control sleep initiation and maintenance.
Post-traumatic hypersomnia affects approximately 20-25% of individuals after brain injury, manifesting as excessive daytime sleepiness, longer sleep durations, or an increased need for daytime naps (Aoun et al., 2019). This condition can significantly impair daily functioning, making it difficult to maintain work responsibilities, social activities, or rehabilitation programs. The excessive sleepiness often relates to reduced hypocretin levels and disruption of wake-promoting neurochemical systems.
Sleep-disordered breathing, including obstructive sleep apnea, occurs in approximately 23% of TBI patients (Aoun et al., 2019). Brain injury can affect the upper airway muscles, contribute to weight gain due to reduced activity, or damage brainstem regions that control breathing during sleep. When breathing becomes repeatedly interrupted throughout the night, oxygen levels drop, sleep quality plummets, and the brain’s recovery process becomes compromised.
Circadian rhythm disorders develop when the brain’s internal clock becomes disrupted. The suprachiasmatic nucleus in the hypothalamus serves as the master circadian pacemaker, but brain injury can damage this region or the pathways connecting it to other brain areas (Aoun et al., 2019). When circadian rhythms shift, people may find themselves unable to fall asleep until very late at night, waking up at inappropriate times, or experiencing irregular sleep-wake patterns that make maintaining a consistent schedule nearly impossible.

How Environmental Factors Affect Brain Activity and Sleep

The environment plays a powerful role in either supporting or sabotaging sleep quality, particularly for individuals recovering from traumatic brain injury. People with TBI often develop heightened sensitivities to environmental stimuli, making the sleep environment especially critical for recovery.

Light exposure represents one of the most potent environmental influences on sleep and circadian rhythms. Light suppresses melatonin production, the hormone that signals the brain that it’s time to sleep. Artificial light from streetlights, electronic devices, and indoor lighting can delay sleep onset and disrupt circadian phase (Environmental Determinants, 2018). For TBI patients who may already have reduced melatonin production, exposure to light at night can compound sleep difficulties. Even small amounts of light pollution have been shown to significantly affect sleep architecture, reducing sleep efficiency and increasing wakefulness after sleep onset.
Environmental noise creates another major barrier to quality sleep. Traffic sounds, aircraft noise, and urban noise pollution fragment sleep by causing brief arousals throughout the night. Studies have shown that exposure to airplane noise increases the risk of sleeping fewer than 7 hours per night (The Influence of Environmental Factors, 2025). For individuals with TBI, who often experience increased sensitivity to sensory stimuli, noise pollution can be particularly disruptive. The brain’s heightened arousal state makes it more difficult to filter out environmental sounds, leading to more frequent awakenings and lighter, less restorative sleep.
Temperature regulation affects sleep quality by influencing the body’s thermoregulatory system. The ideal sleep environment typically ranges from 60 to 67 degrees Fahrenheit. People living in warmer climates often experience more difficulty sleeping, especially during summer months when higher temperatures can interfere with the natural drop in core body temperature that facilitates sleep onset (Where You Live, 2023). Following TBI, some individuals develop problems with temperature regulation, making environmental temperature control even more important.
Indoor air quality influences sleep by affecting breathing and overall comfort. Poor ventilation, allergens, dust, and chemical pollutants can trigger respiratory issues, allergic reactions, or general discomfort that disrupts sleep. Maintaining clean air through proper ventilation, air filtration, and reducing indoor pollution sources supports better breathing and more restful sleep.

Neurological Disorders and Overlapping Risk Profiles

Traumatic brain injury rarely exists in isolation. The complex neurological changes that follow brain injury often create overlapping symptom profiles that affect multiple body systems simultaneously. Understanding these interconnected symptoms helps explain why TBI recovery requires a comprehensive, whole-person approach.

Headaches represent one of the most common and persistent symptoms following TBI, affecting the majority of individuals during recovery. These headaches can range from tension-type headaches caused by muscle tension and stress to migraine-like headaches with throbbing pain, light sensitivity, and nausea. The relationship between headaches and sleep is bidirectional—poor sleep can trigger or worsen headaches, while severe headaches make falling asleep or staying asleep extremely difficult. Chronic headaches activate pain pathways that increase brain arousal, directly interfering with the relaxation necessary for sleep onset.
Cognitive issues, including problems with memory, attention, concentration, and executive function, create significant challenges after TBI. Sleep plays an essential role in cognitive functioning, as memory consolidation, learning, and cognitive processing all depend on adequate sleep (Sanchez et al., 2022). When sleep becomes disrupted, cognitive symptoms worsen, creating frustration and anxiety that further impair sleep. Research has shown that better sleep during the hospitalization phase after TBI predicts more favorable long-term cognitive outcomes years later (Sanchez et al., 2022).
Fatigue affects 43-73% of people following TBI and differs from normal tiredness (Aoun et al., 2019). This pathological fatigue persists despite rest, creating overwhelming exhaustion that makes even simple daily tasks feel impossible. The fatigue relates to the brain’s increased energy demands during healing, disrupted sleep architecture, and neuroinflammation. When fatigue and sleep disturbances coexist, they create a reinforcing cycle where fatigue makes it harder to maintain normal activity levels, disrupting circadian rhythms and further impairing sleep quality.
Sleep disturbances themselves become both a symptom and a perpetuating factor in TBI recovery. The various forms of sleep disruption—from insomnia to hypersomnia to circadian rhythm shifts—all impair the brain’s ability to heal and regenerate. Poor sleep increases inflammation, impairs immune function, worsens mood and anxiety, and slows cognitive recovery (Zielinski & Gibbons, 2022).
Muscle instability and musculoskeletal pain frequently develop after TBI due to the accident mechanism, reduced activity during recovery, or changes in muscle tone and coordination. The relationship between musculoskeletal pain and sleep is well-established—pain makes finding comfortable sleep positions difficult and triggers frequent awakenings throughout the night. Simultaneously, poor sleep increases pain sensitivity by impairing the body’s natural pain modulation systems (Sleep Disturbance in Musculoskeletal Conditions, 2023).

These overlapping symptoms create what researchers call a “symptom cluster”—a group of interconnected problems that influence and worsen each other. Addressing only one symptom in isolation rarely produces lasting improvement. Instead, comprehensive treatment approaches that target multiple symptoms simultaneously tend to yield better outcomes.

Sleep Disturbances and the Musculoskeletal System

The connection between sleep quality and musculoskeletal health extends beyond simple pain, keeping someone awake. Poor sleep fundamentally changes how the body processes and responds to pain signals, creating physiological changes that perpetuate both sleep problems and musculoskeletal dysfunction. When sleep becomes disrupted, several neurochemical changes occur that affect pain processing. Sleep deprivation increases inflammatory cytokines—proteins that promote inflammation throughout the body. This heightened inflammatory state sensitizes pain receptors, making normally non-painful stimuli feel painful and amplifying existing pain (Sleep Disorders in Chronic Pain, 2023). Additionally, poor sleep impairs the descending pain-inhibitory pathways—the brain’s natural pain-suppression system—making it more difficult for the body to modulate pain signals.

The coexistence of insomnia and chronic musculoskeletal pain results in greater pain intensity and alterations in sleep homeostasis. Among patients with neuropathic pain, those with poor sleep quality experience more severe pain, more severe depressive states, and worse quality of life than patients with good sleep quality (Sleep Disorders in Chronic Pain, 2023). This creates a vicious cycle where pain disrupts sleep, poor sleep increases pain sensitivity, heightened pain further disrupts sleep, and the cycle continues. Sleep disturbances also affect muscle recovery and tissue repair. During deep sleep, the body releases growth hormone, which promotes tissue healing and muscle regeneration. When sleep quality suffers, this repair process becomes impaired, potentially slowing recovery from injuries and contributing to ongoing musculoskeletal dysfunction. The reduced physical activity that often accompanies both TBI and sleep problems can lead to muscle deconditioning, decreased flexibility, and altered movement patterns that increase injury risk and perpetuate pain.

The Autonomic Nervous System: Understanding the Body’s Control Center

To understand how various treatments improve sleep after TBI, it’s essential to grasp the role of the autonomic nervous system (ANS) in sleep regulation. The ANS controls involuntary body functions, including heart rate, breathing, digestion, and the sleep-wake cycle. It consists of two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The sympathetic nervous system governs the “fight, flight, or freeze” response. When activated, it increases heart rate, raises blood pressure, heightens alertness, and prepares the body for action. While this system serves important protective functions, chronic activation—common after TBI due to anxiety, pain, and stress—makes falling asleep and staying asleep extremely difficult.

The parasympathetic nervous system promotes “rest and digest” functions. When activated, it slows heart rate, promotes relaxation, aids digestion, and facilitates sleep. The vagus nerve serves as the primary pathway for parasympathetic signals, connecting the brain to organs throughout the body. Strong vagal tone—the measure of vagus nerve activity—indicates good parasympathetic function and associates with better stress resilience, improved sleep quality, and enhanced overall health (The Vagus Nerve, 2024). After traumatic brain injury, the balance between these two systems often becomes disrupted, with excessive sympathetic activation and reduced parasympathetic activity. This imbalance manifests as difficulty relaxing, heightened anxiety, rapid heart rate, and sleep disturbances. Restoring autonomic balance becomes a key goal of many non-surgical treatment approaches.

Neuroinflammation and Sleep Regulation

Neuroinflammation—inflammation within the brain and central nervous system—plays a central role in both TBI pathophysiology and sleep regulation. When a brain injury occurs, the immune system responds by activating inflammatory processes intended to clear damaged tissue and promote healing. However, when this inflammation becomes excessive or prolonged, it can impair recovery and disrupt normal brain function. Inflammatory cytokines, particularly interleukin-1β and tumor necrosis factor-α, directly influence sleep regulation. These molecules can promote sleepiness during acute phases of inflammation, which may explain the excessive sleepiness some people experience immediately after brain injury. However, chronic elevation of these inflammatory markers can disrupt sleep architecture, reduce sleep efficiency, and fragment sleep (Zielinski & Gibbons, 2022).

The relationship between inflammation and sleep is bidirectional. Poor sleep increases inflammatory markers, while elevated inflammation disrupts sleep. This creates another reinforcing cycle that can impede TBI recovery. Inflammation also impairs the glymphatic system’s ability to clear waste products from the brain. The combination of impaired glymphatic function and elevated neuroinflammation creates conditions that slow healing and perpetuate cognitive dysfunction. The vagus nerve plays a crucial role in regulating inflammation through what scientists call the “inflammatory reflex.” When the vagus nerve detects inflammatory signals, it can activate anti-inflammatory pathways that help modulate the immune response (Zielinski & Gibbons, 2022). This connection between the vagus nerve, inflammation, and sleep helps explain why treatments that stimulate vagal activity can improve both inflammation and sleep quality.

Non-Surgical Treatments for Improving Sleep After TBI

While medications can provide short-term relief for sleep problems, they rarely address the underlying causes of sleep dysfunction and can carry risks of dependency and side effects. Non-surgical treatments offer effective alternatives that target the root causes of sleep disturbances while promoting overall healing and recovery.

Chiropractic Care: Restoring Nervous System Function

Chiropractic care focuses on the relationship between the spine and nervous system, recognizing that spinal misalignments can interfere with nervous system function and overall health. For individuals recovering from TBI, chiropractic care offers multiple benefits, including improvements in sleep quality and neurological recovery. Research has demonstrated that chiropractic adjustments can improve brain function, with studies showing up to a 20% boost following a single adjustment (How Chiropractic Neurology Supports, 2025). These improvements include enhanced cerebrospinal fluid flow, reduced pressure on the nervous system, and improved blood circulation to the brain—all factors critical for TBI recovery. Chiropractic care affects sleep through several mechanisms. By addressing misalignments in the spine, particularly in the upper cervical region, chiropractors help improve nervous system function and reduce interference with sleep-regulating pathways (The Relationship Between Chiropractic Care and Sleep, 2023). Spinal adjustments activate the parasympathetic nervous system, promoting the relaxation response necessary for falling asleep. Studies have shown significant improvements in light sleep stages and overall quality of life following chiropractic treatment, along with reductions in anxiety, depression, fatigue, and pain—all factors that commonly disrupt sleep after TBI (Neuroplastic Responses to Chiropractic Care, 2024).

Dr. Alexander Jimenez, DC, FNP-BC, has observed in his clinical practice that chiropractic care combined with functional medicine approaches can significantly improve outcomes for patients with TBI and sleep disturbances. His integrated approach addresses not only structural alignment but also nutritional factors, lifestyle modifications, and the underlying causes of nervous system dysfunction. By restoring proper spinal alignment and nervous system function, chiropractic care helps patients achieve better sleep patterns, reduced pain, and improved overall recovery.

Acupuncture: Modulating Neurotransmitters and Autonomic Function

Acupuncture, a key component of traditional Chinese medicine, involves inserting thin needles at specific points on the body to influence energy flow and promote healing. Modern research has revealed that acupuncture exerts powerful effects on neurotransmitter systems, autonomic nervous system function, and neuroplasticity—all of which are relevant to improving sleep after TBI. Studies have demonstrated that acupuncture therapy can effectively treat sleep disorders by modulating several key neurotransmitter systems. Acupuncture increases gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that promotes calmness and sleep, while decreasing glutamate, an excitatory neurotransmitter that promotes wakefulness (The Effects of Acupuncture on Sleep Disorders, 2023). This shift in the excitatory-inhibitory balance creates conditions more conducive to falling asleep and maintaining sleep throughout the night.

Acupuncture also affects the autonomic nervous system by modulating vagus nerve activity. Research shows that acupuncture can directly influence peripheral nerves and muscles, which in turn modulate autonomic tone and central nervous system activation (Autonomic Activation in Insomnia, 2011). By activating parasympathetic pathways, acupuncture promotes the relaxation response, reduces stress hormone levels, and improves sleep quality. For stroke patients with sleep disorders—conditions that share similarities with TBI—acupuncture combined with conventional treatments produced significant improvements in sleep quality and neurological function (Effect of Acupuncture on Sleep Quality, 2021). The treatment reduced the time needed to fall asleep, increased total sleep duration, improved sleep efficiency, and decreased the frequency and duration of breathing interruptions during sleep. In Dr. Jimenez’s integrative practice, acupuncture serves as a valuable tool for addressing sleep disturbances in TBI patients. The treatment’s ability to reduce pain, decrease anxiety, improve autonomic balance, and directly influence sleep-regulating neurotransmitters makes it particularly effective when combined with other therapeutic modalities.

Physical Therapy: Exercise and Movement for Better Sleep

Physical therapy uses targeted exercises, manual techniques, and movement strategies to restore function, reduce pain, and improve overall physical health. For individuals recovering from TBI, physical therapy offers benefits that extend well beyond musculoskeletal improvements, enhancing sleep quality and neurological recovery. Exercise represents one of the most effective non-pharmacological interventions for improving sleep. A meta-analysis demonstrated that exercise interventions resulted in significant improvements in overall sleep quality, subjective sleep perception, and sleep latency—the time needed to fall asleep (Sleep Disturbance in Musculoskeletal Conditions, 2023). Exercise promotes better sleep through multiple mechanisms, including reducing anxiety and depression, regulating circadian rhythms, increasing sleep drive, and promoting deeper, more restorative sleep stages.

Physical therapy also addresses the musculoskeletal pain that commonly disrupts sleep after TBI. Through manual therapy techniques, therapeutic exercises, and posture education, physical therapists help reduce pain, improve mobility, and restore normal movement patterns. When pain decreases, sleep quality typically improves as individuals can find comfortable positions and experience fewer pain-related awakenings (How Physical Therapy Supports Better Sleep, 2025). The timing and type of exercise matter for sleep quality. Regular aerobic exercise improves sleep, but exercising too close to bedtime can be stimulating and delay sleep onset. Physical therapists help patients develop appropriate exercise programs that promote sleep without interfering with the ability to fall asleep. Moderate-intensity exercise training has been shown to have significant beneficial effects on both sleep quality and cardio-autonomic function (Sleep Disturbance in Musculoskeletal Conditions, 2023). For TBI patients specifically, research has shown that physical therapy exercises represent a safe and useful strategy for managing sleep disorders in neurorehabilitation (Physical Therapy Exercises for Sleep Disorders, 2021). The combination of improved physical function, reduced pain, better mood, and normalized circadian rhythms creates optimal conditions for restorative sleep.

Massage Therapy: Activating the Parasympathetic Response

Massage therapy involves manipulating soft tissues to promote relaxation, reduce muscle tension, and improve circulation. This hands-on approach offers powerful benefits for sleep quality by directly influencing the nervous system and supporting the body’s natural healing processes. The scientific foundation for massage therapy’s sleep benefits lies in its effects on the autonomic nervous system. Massage activates the parasympathetic nervous system, signaling the body to shift from the stress response to the relaxation response (How Massage Therapy Improves Sleep Quality, 2024). This activation reduces heart rate, lowers blood pressure, decreases cortisol (the primary stress hormone), and increases production of serotonin and dopamine—neurotransmitters associated with mood regulation and relaxation.

Massage therapy supports better sleep by increasing serotonin levels, which serve as a precursor to melatonin. By promoting the production of these sleep-regulating hormones, massage helps the body naturally fall into a healthy sleep cycle (How Massage Therapy Can Improve Sleep Quality, 2024). This natural approach to improving melatonin production can be particularly valuable for TBI patients who may have reduced melatonin levels due to brain injury. Research has demonstrated that massage therapy reduces muscle pain and tension, improves circulation and oxygen flow, and creates overall physical relaxation that facilitates sleep (Massage Positively Influences Daytime Brain Activity, 2025). For individuals with musculoskeletal pain following TBI, massage addresses both the pain itself and the muscle guarding and tension that develop in response to pain.

Studies examining massage therapy in postmenopausal women with insomnia found significant improvements in sleep architecture, including decreased REM latency, reduced time in stage 1 sleep, and increased time in the deeper stages 3 and 4 sleep (The Beneficial Effects of Massage Therapy, 2014). These changes represent meaningful improvements in sleep quality, as deeper sleep stages provide more restorative benefits. In clinical practice, massage therapy is often integrated with other treatment modalities to provide comprehensive care for TBI patients. The combination of massage with chiropractic care, physical therapy, and other approaches creates synergistic effects that enhance overall outcomes.

The Science of Motion- Video

Restoring Communication Between Brain and Body

All of these non-surgical treatments share a common goal: restoring proper communication between the brain and body. Traumatic brain injury disrupts this communication on multiple levels—from direct damage to neural pathways to hormonal imbalances to autonomic dysfunction. By addressing these disruptions through various therapeutic approaches, practitioners help reestablish the connections necessary for healing. The central nervous system coordinates all body functions through intricate networks of neurons that transmit signals between the brain, spinal cord, and peripheral nerves. When TBI occurs, this communication system becomes compromised. Chiropractic care addresses structural barriers to nerve transmission; acupuncture modulates neurotransmitter activity; physical therapy restores movement patterns that influence neural feedback; and massage therapy activates sensory pathways that signal safety and relaxation to the brain.

Vagal tone—the activity level of the vagus nerve—serves as a key indicator of how well the brain and body communicate. Higher vagal tone associates with better stress resilience, improved mood, better cognitive function, and enhanced sleep quality (The Vagus Nerve, 2024). Many of the non-surgical treatments discussed here work, in part, by improving vagal tone. Chiropractic adjustments, acupuncture, massage, and certain breathing exercises can all activate the vagus nerve, strengthening the parasympathetic response and improving autonomic balance. The somatic nervous system, which controls voluntary movements and processes sensory information, also plays a role in sleep quality. When musculoskeletal pain or movement dysfunction affects the somatic system, it can create ongoing sensory signals that keep the nervous system in a heightened state of alertness. Treatments that address these somatic issues—through physical therapy, massage, and manual techniques—help quiet these alerting signals and allow the nervous system to transition into sleep states more easily.

Developing an Effective Sleep Routine After TBI

Creating and maintaining a consistent sleep routine represents one of the most important steps for improving sleep quality after traumatic brain injury. A well-designed sleep routine helps regulate circadian rhythms, signals the brain that it’s time for sleep, and creates optimal conditions for restorative rest.

Establish Consistent Sleep and Wake Times

The foundation of good sleep hygiene involves going to bed and waking up at approximately the same time every day, including weekends. This consistency helps program the brain’s internal clock, making it easier to fall asleep at bedtime and wake up feeling more refreshed (Enhancing Sleep Quality After TBI, 2024). After TBI, when circadian rhythms may be disrupted, this consistency becomes even more critical for reestablishing normal sleep-wake patterns.

Choose a bedtime that allows for 7-9 hours of sleep before your desired wake time. While individual sleep needs vary, most adults require at least seven hours of sleep per night for optimal health and recovery. Avoid the temptation to “sleep in” to make up for poor sleep, as this can further disrupt circadian rhythms and make it more difficult to fall asleep the following night.

Create a Relaxing Pre-Sleep Routine

Dedicate the 60-90 minutes before bedtime to calming activities that help transition from wakefulness to sleep. This wind-down period signals to the brain and body that sleep is approaching, allowing physiological systems to prepare for rest (Sleep After Traumatic Brain Injury, 2025).

Consider incorporating the following elements into your pre-sleep routine:

Dim the lights throughout your living space in the evening. Bright light suppresses melatonin production, making it harder to feel sleepy. Use soft, warm-toned lighting and avoid bright overhead lights as bedtime approaches.
Avoid screens from phones, tablets, computers, and televisions for at least 30-60 minutes before bed. The blue light emitted by electronic devices particularly suppresses melatonin and can delay sleep onset by up to two hours (Assessment and Management of Sleep Disturbances, 2024). If you must use devices, enable night mode or a blue light filter, and keep the screen brightness low.
Practice relaxation techniques such as deep breathing exercises, progressive muscle relaxation, gentle stretching, or meditation. These activities activate the parasympathetic nervous system, reduce stress hormone levels, and prepare the body for sleep. Even 10-15 minutes of focused relaxation can significantly improve your ability to fall asleep.
Take a warm bath or shower 60-90 minutes before bed. The subsequent cooling of body temperature after getting out of the bath mimics the natural temperature drop that occurs at sleep onset, helping to trigger sleepiness.
Engage in quiet, non-stimulating activities like reading a book (preferably a physical book rather than an e-reader), listening to calming music, or journaling. Avoid activities that are mentally or emotionally stimulating, such as work-related tasks, intense discussions, or watching exciting or disturbing content.

Optimize Your Sleep Environment

The bedroom environment significantly influences sleep quality, particularly for individuals with TBI who may have heightened sensory sensitivities.

Keep the bedroom cool, ideally between 60 and 67 degrees Fahrenheit. A cooler room temperature supports the natural drop in core body temperature that facilitates sleep onset and helps maintain sleep throughout the night (Where You Live, 2023).
Make the room as dark as possible. Use blackout curtains or shades to block outside light, cover or remove electronic devices with glowing lights, and consider using a sleep mask if complete darkness isn’t achievable. Even small amounts of light can disrupt sleep architecture and reduce sleep quality.
Minimize noise by using earplugs, white noise machines, or fans to create a consistent background sound that masks disruptive environmental noises. For some individuals, complete silence works best, while others find gentle, consistent sounds more soothing.
Ensure your bed is comfortable with a supportive mattress and pillows appropriate for your preferred sleep position. If musculoskeletal pain disrupts your sleep, consider using additional pillows for support or trying different sleep positions to reduce pressure on painful areas.
Use the bedroom only for sleep and intimacy. Avoid working, watching television, or engaging in other wakeful activities in bed. This helps strengthen the mental association between the bedroom and sleep, making it easier to fall asleep when you get into bed.

Manage Daytime Behaviors That Affect Nighttime Sleep

Actions taken during the day significantly impact nighttime sleep quality.

Get exposure to natural light early in the morning and throughout the day. Sunlight exposure helps regulate circadian rhythms, suppresses daytime melatonin production, and strengthens the contrast between day and night signals to the brain (Assessment and Management of Sleep Disturbances, 2024). Aim for at least 30 minutes of natural light exposure in the morning.
Exercise regularly, but not within 2-3 hours of bedtime. Regular physical activity improves sleep quality, but exercising too close to bedtime can be stimulating and delay sleep onset (Warding Off Sleep Issues, 2024). Morning or early afternoon exercise provides the best sleep benefits.
Limit naps to 20-30 minutes and avoid napping after 3:00 PM. While short naps can be refreshing, long or late-day naps can interfere with nighttime sleep. If you’re experiencing excessive daytime sleepiness after TBI, discuss appropriate napping strategies with your healthcare provider, as this may indicate an underlying sleep disorder requiring specific treatment.
Avoid caffeine for at least 5-6 hours before bedtime. Caffeine has a half-life of 5-6 hours, meaning half of the caffeine consumed remains in your system that long after consumption. For sensitive individuals or those with sleep difficulties, avoiding caffeine after noon may be necessary (Warding Off Sleep Issues, 2024).
Limit alcohol consumption and avoid alcohol close to bedtime. While alcohol may initially make you feel sleepy, it disrupts sleep architecture, reduces REM sleep, and causes more frequent awakenings during the night. Alcohol also affects breathing during sleep and can worsen sleep-disordered breathing.
Avoid large meals within 2-3 hours of bedtime. Eating too close to bedtime can cause digestive discomfort that interferes with sleep. If you’re hungry before bed, choose a light snack that combines complex carbohydrates with a small amount of protein.

A Questionnaire Example of TBI Symptoms

Address Specific Sleep Problems

Different sleep problems require targeted strategies.

For difficulty falling asleep, try the “cognitive shuffle” technique or counting backwards by threes from a random number. These activities occupy the mind with neutral content, preventing anxious or racing thoughts that can delay sleep onset. If you don’t fall asleep within 20-30 minutes, get out of bed and engage in a quiet, non-stimulating activity until you feel sleepy.
For frequent nighttime awakenings, practice staying calm and avoiding clock-watching, which can increase anxiety about sleep. Use the same relaxation techniques you employ before bed to help return to sleep. If awakening relates to pain, work with your healthcare providers to address pain management strategies.
For early morning awakening, ensure you’re getting adequate light exposure during the day and avoiding light exposure in the evening. This helps shift your circadian rhythm to a more appropriate schedule.

When to Seek Professional Help

While good sleep hygiene provides the foundation for better sleep, it’s not sufficient as a standalone treatment for specific sleep disorders. If you’re implementing these strategies consistently for 2-3 weeks without significant improvement, consult with healthcare providers who specialize in sleep medicine or TBI rehabilitation (Assessment and Management of Sleep Disturbances, 2024).

A professional evaluation can identify specific sleep disorders like sleep apnea, narcolepsy, or circadian rhythm disorders that require targeted treatments. Sleep studies, including polysomnography and multiple sleep latency testing, provide objective measurements of sleep architecture and can reveal problems not apparent from self-report alone.

The Role of Functional Medicine in TBI and Sleep Recovery

Functional medicine takes a comprehensive, patient-centered approach to health, seeking to identify and address the root causes of illness rather than simply managing symptoms. For individuals recovering from TBI with sleep disturbances, functional medicine offers valuable insights and treatment strategies that complement other therapeutic interventions. Dr. Alexander Jimenez’s clinical approach exemplifies the principles of functional medicine applied to TBI and sleep disorders. As both a chiropractor and board-certified Family Practice Nurse Practitioner with training in functional and integrative medicine, Dr. Jimenez conducts detailed assessments that evaluate personal history, current nutrition, activity behaviors, environmental exposures, genetic factors, and psychological and emotional elements that may contribute to sleep problems.

This comprehensive evaluation often reveals multiple contributing factors that conventional approaches might miss. For example, nutrient deficiencies in magnesium, vitamin D, or B vitamins can significantly impact sleep quality and neurological recovery. Chronic inflammation driven by dietary factors, environmental toxins, or gut health problems can impair both sleep and healing. Hormonal imbalances, blood sugar dysregulation, and mitochondrial dysfunction can all contribute to the fatigue, cognitive problems, and sleep disturbances that follow TBI. By identifying these underlying issues, functional medicine practitioners can create personalized treatment plans that address multiple factors simultaneously. This might include nutritional interventions to correct deficiencies and reduce inflammation, dietary modifications to support stable blood sugar and gut health, targeted supplementation to support mitochondrial function and neurological healing, stress management strategies to balance the autonomic nervous system, and environmental modifications to reduce toxic exposures and optimize the sleep environment. The integration of functional medicine with chiropractic care, physical therapy, acupuncture, and other modalities creates a truly comprehensive approach to TBI recovery. Rather than viewing sleep problems as an isolated issue, this integrated perspective recognizes sleep as one component of overall health that both affects and is affected by multiple body systems.

The Science of Recovery: Why Comprehensive Care Matters

The evidence supporting non-surgical, integrative approaches to TBI and sleep disorders continues to grow. Research consistently demonstrates that addressing sleep problems after TBI can improve multiple outcomes, including cognitive function, pain levels, mood and anxiety, quality of life, and overall recovery trajectories (Wickwire, 2020). Studies examining sleep quality during the acute hospitalization phase after TBI have found that better sleep during this critical period predicts more favorable long-term cognitive outcomes years later (Sanchez et al., 2022). Specifically, less fragmented sleep, more slow-wave sleep, and higher spindle density during hospitalization are associated with better memory and executive function at long-term follow-up. Importantly, these sleep measures were better predictors of cognitive outcomes than traditional injury severity markers, highlighting sleep’s critical role in recovery.

Cognitive behavioral therapy for insomnia (CBT-I) has emerged as a highly effective treatment for TBI-related sleep problems, with 70-80% of patients experiencing lasting benefit and approximately 50% achieving complete resolution of insomnia (Perspective: Cognitive Behavioral Therapy, 2023). CBT-I teaches skills and strategies that address the perpetuating factors maintaining insomnia, including dysfunctional beliefs about sleep, behaviors that interfere with sleep, and cognitive processes that increase arousal at bedtime. The combination of non-surgical treatments—chiropractic care, acupuncture, physical therapy, and massage therapy—with behavioral interventions like CBT-I and functional medicine approaches creates optimal conditions for recovery. Each modality addresses different aspects of the complex pathophysiology underlying TBI and sleep disturbances. Together, they work synergistically to restore nervous system function, reduce inflammation, improve autonomic balance, address pain and musculoskeletal dysfunction, optimize nutritional status, and reestablish healthy sleep-wake cycles.

Conclusion: Hope for Recovery Through Holistic Healing

Although the effects of traumatic brain injury and the resulting sleep problems may be overwhelming, there are effective therapies that can assist the brain’s amazing healing ability and greatly enhance quality of life. Understanding the intricate connections between inflammation, sleep, brain damage, autonomic function, and general health empowers people to actively participate in their own healing and make well-informed choices about their treatment. In addition to promoting general neurological healing, the non-surgical methods covered in this article—physical therapy, massage therapy, acupuncture, and chiropractic care—offer safe and efficient ways to enhance sleep quality. By treating pain and musculoskeletal dysfunction, lowering inflammation, enhancing autonomic balance, reestablishing a healthy brain-body connection, and restoring appropriate nervous system function, these therapies are effective.

Establishing individualized sleep schedules and practicing regular sleep hygiene habits lay the groundwork for improved sleep. Professional advice from medical professionals with training in integrative and functional medicine, such as Dr. Alexander Jimenez, may help people address the underlying causes of their sleep issues rather than just treating their symptoms. TBI recovery is seldom linear, and sleep issues may last for months or even years. Nonetheless, significant progress may be achieved with perseverance, patience, and all-encompassing treatment that treats the patient as a whole rather than just specific symptoms. The brain’s amazing neuroplasticity, or capacity to create new neural pathways and connections, lasts a lifetime. People may use this neuroplasticity to aid in recovery and take back their life after traumatic brain injury by establishing the best possible healing circumstances via restful sleep, a healthy diet, suitable treatments, and encouraging surroundings.

References

Aoun, R., Rawal, H., Attarian, H., & Sahni, A. (2019). Impact of traumatic brain injury on sleep: An overview. Nature and Science of Sleep, 11, 131-140. https://doi.org/10.2147/NSS.S182158
Effect of acupuncture on sleep quality and neurological function in stroke patients with sleep apnea syndrome. (2021). BioMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC8121144/
Enhancing sleep quality after traumatic brain injury: Strategies for recovery. (2024, January 16). Flourish Supportive Living. https://flourishsupportiveliving.com/enhancing-sleep-quality-after-traumatic-brain-injury/
How chiropractic neurology supports brain healing. (2025, July 23). HML Functional Care. https://hmlfunctionalcare.com/how-chiropractic-neurology-supports-brain-healing/
How massage therapy improves sleep quality. (2025, April 20). Total Health Systems. https://totalhealthsystems.com/how-massage-therapy-improves-sleep-quality/
How physical therapy supports better sleep & reduces pain. (2025, August 18). Bay Area Physical Therapy. https://bayarea-pt.com/how-physical-therapy-supports-better-sleep-reduces-pain/
Landvater, J., Kim, S., Caswell, K., Kwon, C., Odafe, E., Roe, G., Tripathi, A., Vukovics, C., Wang, J., Ryan, K., Cocozza, V., Brock, M., Tchopev, Z., Tonkin, B., Capaldi, V., Collen, J., Creamer, J., Irfan, M., Wickwire, E. M., Williams, S., & Werner, J. K. (2024). Traumatic brain injury and sleep in military and veteran populations: A literature review. NeuroRehabilitation, 55(3), 245-270. https://doi.org/10.3233/NRE-230380
Massage positively influences daytime brain activity and reduces sleep-onset latency. (2025, July 27). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC11308652/
Neuroplastic responses to chiropractic care: Broad impacts on pain, mood, sleep, and quality of life. (2024, November 6). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC11563899/
Perspective: Cognitive behavioral therapy for insomnia is a promising intervention for mild traumatic brain injury. (2023, October 2). Brain Injury Association of New Jersey. https://bianj.org/perspective-cognitive-behavioral-therapy-for-insomnia-is-a-promising-intervention-for-mild-traumatic-brain-injury/
Physical therapy exercises for sleep disorders in a rehabilitation setting: A systematic review and meta-analysis. (2021, September 4). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC8416054/
Piantino, J. A., Iliff, J. J., & Lim, M. M. (2022). The bidirectional link between sleep disturbances and traumatic brain injury symptoms: A role for glymphatic dysfunction? Biological Psychiatry, 91(5), 478-487. https://doi.org/10.1016/j.biopsych.2021.06.025
Poulsen, I., Langhorn, L., Egerod, I., & Aadal, L. (2021). Sleep and agitation during subacute traumatic brain injury rehabilitation: A scoping review. Australian Critical Care, 34(1), 76-82. https://doi.org/10.1016/j.aucc.2020.05.006
Sanchez, E., Blais, H., Duclos, C., Arbour, C., Van Der Maren, S., El-Khatib, H., Baril, A. A., Bernard, F., Carrier, J., & Gosselin, N. (2022). Sleep from acute to chronic traumatic brain injury and cognitive outcomes. Sleep, 45(8), zsac123. https://doi.org/10.1093/sleep/zsac123
Sandsmark, D. K., Elliott, J. E., & Lim, M. M. (2017). Sleep-wake disturbances after traumatic brain injury: Synthesis of human and animal studies. Sleep, 40(5), zsx044. https://doi.org/10.1093/sleep/zsx044
Sleep after traumatic brain injury. (2025, April 2). Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust. https://cntw.nhs.uk/resource-library/sleep-after-traumatic-brain-injury/
Sleep disturbance in musculoskeletal conditions: Impact and management strategies. (2023, January 4). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC9816969/
Sleep disorders in chronic pain and its neurochemical mechanisms: A narrative review. (2023, May 31). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10248687/
The beneficial effects of massage therapy for insomnia in postmenopausal women. (2014, September 15). Sleep Medicine Research, 5(2), 51-54. https://doi.org/10.17241/smr.2014.5.2.51
The effects of acupuncture on sleep disorders and its underlying mechanism: A literature review of rodent studies. (2023, August 7). Frontiers in Neuroscience, 17. https://doi.org/10.3389/fnins.2023.1243029
The glymphatic system: A beginner’s guide. (2015, May 6). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC4636982/
The influence of environmental factors on sleep and waking up. (2025, July 1). Pillow App. https://pillow.app/blog/the-influence-of-environmental-factors-on-sleep-and-waking-up/
The relationship between chiropractic care and sleep. (2023, December 10). Dr. Craig Henry Chiropractic. https://drcraighenry.com/the-relationship-between-chiropractic-care-and-sleep/
The vagus nerve: A key player in your health and well-being. (2024, October 15). Mass General Brigham. https://www.massgeneral.org/news/article/vagus-nerve-key-player-health-well-being
Viola-Saltzman, M., & Watson, N. F. (2012). Traumatic brain injury and sleep disorders. Neurologic Clinics, 30(4), 1299-1312. https://doi.org/10.1016/j.ncl.2012.08.008
Warding off sleep issues after brain injury. (n.d.). Kessler Foundation. https://kesslerfoundation.org/research/kessler-foundation-research-center/warding-off-sleep-issues-after-brain-injury
Where you live may affect how well you sleep. (2023, March 23). Sleep Education. https://sleepeducation.org/where-you-live-may-affect-how-well-you-sleep/
Wickwire, E. M. (2020). Why sleep matters after traumatic brain injury. Journal of Clinical Sleep Medicine, 16(Suppl 1), 5S-6S. https://doi.org/10.5664/jcsm.8872
Zielinski, M. R., & Gibbons, A. J. (2022). Neuroinflammation, sleep, and circadian rhythms. Frontiers in Cellular and Infection Microbiology, 12, 853096. https://doi.org/10.3389/fcimb.2022.853096

October 21, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care body, body pain musculoskeletal, chiropractic care, detox, Dr. Cynthia Carey’s Corner, exercises, functional wellness, health, methylation, muscle, muscle health, muscle pain, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, nutrition, pain, sleep, somatovisceral, stretches, supplements, treatment, visceralsomatic, vitamins, wellness

Methylation Strategies That Work With Functional Wellness

Implement functional wellness and methylation strategies to support your overall health and boost your well-being effectively.

Integrative Wellness in El Paso: Boosting Methylation with Chiropractic and Acupuncture for Natural Pain Relief

Welcome to Chiromed, your go-to source for integrative wellness insights in El Paso, Texas. If you’re tuning in from our Integrative Wellness Podcast or browsing for functional medicine tips, you’re in the right place. Today, we’re exploring how combining chiropractic care with acupuncture can supercharge your body’s methylation processes to tackle chronic pain and promote overall health. As we age, especially hitting that 40+ mark, environmental stressors can disrupt methylation, leading to overlapping health risks. But don’t worry—non-surgical strategies, backed by science and expert insights from Dr. Alexander Jimenez, can help you detox and thrive.

This article is tailored for everyday folks looking for simple, effective ways to manage pain without invasive procedures. We’ll cover what methylation is, its vital roles, how life factors mess with it, and practical treatments. Whether you’re dealing with back pain, fatigue, or just want to feel better, read on. And if you’re in El Paso, book an appointment 24/7 through our scheduler to consult with top functional medicine providers like Dr. Jimenez. Let’s dive in and empower your wellness journey.

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Understanding Methylation: The Body’s Essential Biochemical Process

Methylation is like your body’s built-in editor, tweaking genes and chemicals to keep everything running smoothly. It’s a natural reaction where a methyl group—a small cluster of atoms—gets added to molecules like DNA or proteins. This happens billions of times a day in your cells, influencing health from head to toe. Discovered over a century ago in basic biology studies, methylation’s importance in human health became clear in recent decades through epigenetics research (Mattei et al., 2022). Epigenetics means changes in gene activity without altering the DNA code itself. Methylation acts as a switch, turning genes on or off based on needs. For example, in DNA methylation, methyl groups attach to DNA strands, often silencing genes that could cause problems if always active. This process is crucial for development, from embryo stages to adulthood. If methylation falters, it can lead to issues like inflammation or poor detoxification, which often show up as pain or low energy.

Crucial Functions of Methylation for Health and Pain Management

Methylation wears many hats in your body, all aimed at maintaining balance. Here’s a closer look at its key jobs, explained in everyday terms:

Regulating Genes: It controls which genes are expressed. For pain relief, proper methylation can quiet genes that amp up inflammation, helping with conditions like arthritis (Moore et al., 2013).
Detox Support: Methylation helps neutralize toxins from food, pollution, or stress by aiding liver function and antioxidant production. When it’s off, toxins linger, contributing to chronic fatigue or pain.
Brain Chemical Balance: It produces neurotransmitters for mood and nerve signals. Disrupted methylation might heighten pain perception or cause mood dips (Wheater et al., 2020).
Hormone Processing: Methylation breaks down hormones, preventing imbalances that could lead to joint pain or metabolic issues.
Immune Regulation: It fine-tunes immune responses to avoid overreactions, which can trigger autoimmune pain.
Cell Repair and Growth: Cell repair and growth protect DNA, supporting healing and reducing disease risks (Meng et al., 2015).

In functional medicine, practitioners like those on our podcast emphasize methylation as a foundation for wellness. Poor methylation can exacerbate pain, but integrative approaches can restore it.

Environmental Influences on Methylation and Overlapping Health Risks

Life throws curveballs at methylation, from diet to pollution, creating layered risks that build up over time. These factors can hyper- or hypo-methylate genes, leading to health cascades.

Factors Disrupting Methylation

Nutrition Shortfalls: Lacking B vitamins or amino acids from whole foods impairs methyl donation. Processed diets worsen this (Dema et al., 2023).
Chronic Stress: High cortisol alters brain methylation, increasing pain sensitivity (Yan et al., 2022).
Toxins and Pollutants: Chemicals like BPA or heavy metals interfere with methylation enzymes, raising inflammation risks.
Lifestyle Habits: Sedentary living or poor sleep disrupts methylation patterns, overlapping with aging to accelerate decline.
Medications: Some drugs deplete methyl donors, affecting long-term health.
Aging Effects: Natural methylation drop in the 40s+ makes environmental hits more impactful.

Building Risk Profiles

These factors interact, creating profiles where one issue fuels another. For instance, stress plus poor diet can demethylate inflammation genes, leading to joint pain that overlaps with metabolic risks like diabetes (Tong et al., 2022). In El Paso, where environmental factors like air quality play a role, functional medicine addresses these holistically.

Podcast guests often discuss how early life exposures set methylation baselines, which are compounded by adult habits, emphasizing the importance of prevention.

Why Chiropractic and Acupuncture Team Up for Methylation and Pain Relief: Clinical Insights

In integrative wellness, combining therapies like chiropractic and acupuncture targets root causes, including methylation. This duo supports the body’s self-healing, reducing pain without surgery.

Chiropractic’s Role in Alignment and Function

Chiropractic adjustments correct spinal misalignments, easing nerve pressure and inflammation. This improves circulation, delivering methylation nutrients. Research shows it helps chronic pain by modulating nervous system responses (Flynn, 2020).

Clinically, it aids methylation by lowering stress, which preserves methyl groups for gene regulation.

Acupuncture’s Epigenetic Boost

Acupuncture stimulates points to balance energy and reduce pain via endorphin release. Studies indicate it influences DNA methylation in pain-related brain areas (Jang et al., 2021; Jang et al., 2024).

It also calms inflammation, supporting detoxification pathways.

Synergistic Benefits

Together, they enhance methylation strategies, offering better outcomes for neuropathic or visceral pain (Lee et al., 2019; Zhang et al., 2014). Functional medicine views this as addressing biomechanical and biochemical aspects.

The Non-Surgical Approach To Wellness- Video

Non-Surgical Tricks and Treatments for Pain and Methylation Support

Drawing from functional medicine, here are practical, evidence-based ways to ease pain symptoms while bolstering methylation. These are ideal for the 40+ generation focusing on detox and thrive.

1. Movement and Exercise Routines

Regular activity like tai chi or walking enhances methylation through better nutrient flow. It reduces pain in osteoarthritis (Tong et al., 2022). Trick: Incorporate 30-minute sessions; it counters stress effects on brain methylation.

2. Stress Management Practices

Meditation or yoga alters methylation in stress genes, alleviating pain in conditions like PCOS (Dema et al., 2023). Trick: Daily journaling to process emotions.

3. Nutrition and Supplementation

Focus on folate-rich foods; supplements if needed. This supports methylation and pain relief.

4. Manual Therapies

Massage targets myofascial pain, improving circulation for methylation (Steen et al., 2024). Trick: Use essential oils for added detox.

5. Advanced Options

Laser therapy or biofeedback for nerve pain, integrated in functional plans.

Listen to our podcast for more tips from El Paso experts.

Expert Perspectives from Dr. Alexander Jimenez in El Paso

Dr. Alexander Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP, is a pillar in El Paso’s functional medicine scene (Jimenez, n.d.a; Jimenez, n.d.b). With decades of experience, he links injuries to diagnostics using MRI, lab tests, and dual-scope evaluations—chiropractic and medical.

He associates trauma with methylation disruptions via inflammation assessments, crafting plans with adjustments, acupuncture, and nutrition. His approach aligns with IFM principles, available through our referral network.

Wrapping Up: Embrace Integrative Strategies for Lasting Wellness

At HealthVoice360, we believe in empowering you with knowledge for better health. Chiropractic and acupuncture, paired with a methylation focus, offer a path to pain-free living. Explore our podcast for more, or use IFM’s Find A Practitioner tool for certified pros.

Important Disclaimer: This content is informational and should be regarded seriously, based on peer-reviewed research. It’s not a substitute for professional medical advice. Consult your healthcare provider before making changes. Chiromed and contributors aren’t responsible for any actions taken based on this post.

References

Mattei, A. L., Bailly, N., Meissner, A. (2022). DNA methylation: A historical perspective. Trends in Genetics, 38(7), 676–707. https://pubmed.ncbi.nlm.nih.gov/35504755/
Moore, L. D., Le, T., Fan, G. (2013). DNA methylation and its basic function. Neuropsychopharmacology, 38(1), 23–38. https://pubmed.ncbi.nlm.nih.gov/22781841/
Meng, H., Joyce, A., Adkins, D. E., Basile, M., Chilukuri, V., Zhang, G. (2015). DNA methylation, its mediators, and genome integrity. International Journal of Biological Sciences, 11(5), 604–617. https://pubmed.ncbi.nlm.nih.gov/25892967/
Zhang, R., Lao, L., Ren, K., Berman, B. M. (2014). Mechanisms of acupuncture-electroacupuncture on persistent pain. Anesthesiology, 120(2), 482–503. https://pubmed.ncbi.nlm.nih.gov/24322588/
Jang, J. H., Song, E. M., Do, Y. H., Ahn, S., Oh, J. Y., Hwang, T. Y., Moon, J. S., Sohn, U. D., Park, J. H. (2021). Acupuncture alleviates chronic pain and comorbid conditions in a mouse model of neuropathic pain: The involvement of DNA methylation in the prefrontal cortex. Pain, 162(3), 861–874. https://pubmed.ncbi.nlm.nih.gov/32796318/
Jang, J. H., Song, E. M., Do, Y. H., Ahn, S., Oh, J. Y., Hwang, T. Y., Moon, J. S., Park, J. H. (2024). The analgesic effect of acupuncture in neuropathic pain: Regulatory mechanisms of DNA methylation in the brain. Pain Reports, 9(6), e1190. https://pubmed.ncbi.nlm.nih.gov/39450409/
Lee, I. S., Chae, Y., Lee, H., Park, H. J., Lee, H. J. (2019). Central and peripheral mechanism of acupuncture analgesia on visceral pain: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2019, 6973632. https://pubmed.ncbi.nlm.nih.gov/31186654/
Tong, L., Chuang, C. C., Wu, S., Zuo, L. (2022). Current understanding of osteoarthritis pathogenesis and relevant new approaches. Bone Research, 10(1), 60. https://pubmed.ncbi.nlm.nih.gov/36127328/
Dema, H., Vidhu, J., Sinha, N., Kshetrimayum, V., Kaushik, S., Thakur, S., Singh, H. J., Pandit, A., Reddy, P. C. (2023). Effects of mindfulness-based therapy on clinical symptoms and DNA methylation in patients with polycystic ovary syndrome and high metabolic risk. International Journal of Molecular Sciences, 24(10), 8697. https://pubmed.ncbi.nlm.nih.gov/37185702/
Wheater, E. N. W., Stoye, D. Q., Cox, S. R., Wardlaw, J. M., Drake, A. J., Bastin, M. E., Boardman, J. P. (2020). DNA methylation and brain structure and function across the life course: A systematic review. Neuroscience & Biobehavioral Reviews, 113, 133–149. https://pubmed.ncbi.nlm.nih.gov/32151655/
Yan, L., McIntire, L. K., Liu, X., Xie, Z., Fogarty, C., Anton, J., Mallett, V. F., Hu, M., Pan, P., Li, G. M. (2022). Physical exercise prevented stress-induced anxiety via improving brain RNA methylation. Advanced Science, 9(15), e2105731. https://pubmed.ncbi.nlm.nih.gov/35642952/
Steen, J. P., Singh, V., Buksh, R. A., Buksh, N. A., Tahir, M. J., Sarfraz, Z. (2024). Myofascial pain syndrome: An update on clinical characteristics, etiopathogenesis, diagnosis, and treatment. Cureus, 16(6), e62715. https://pubmed.ncbi.nlm.nih.gov/40110636/
Flynn, D. M. (2020). Chronic musculoskeletal pain: Nonpharmacologic, noninvasive treatments. American Family Physician, 102(8), 465–477. https://pubmed.ncbi.nlm.nih.gov/33064421/
Jimenez, A. (n.d.a). Dr. Alex Jimenez | Injury specialists. Retrieved from https://dralexjimenez.com/
Jimenez, A. (n.d.b). Alexander Jimenez. Retrieved from https://www.linkedin.com/in/dralexjimenez/

October 9, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Acupuncture, Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Gut Health, Therapy acupuncture, anti-inflammatory diet, chiropractic, conservative care, dysbiosis, El Paso chiropractor, fermented foods, fiber, gut health, injury documentation, integrative medicine, microbiome, MVAs, neuromusculoskeletal imaging, probiotics, SIBO, sleep, sports injuries, stress management, work injuries

Gut health made simple: A step-by-step gut reset guide

Gut health made simple: A step-by-step gut reset plan guide

How Dysbiosis Starts, How to Rebalance, and How Integrative Care Supports Recovery

Your gut holds trillions of microbes that help break down food, protect your gut lining, train your immune system, and even influence mood and energy. When helpful and harmful microbes fall out of balance—too many “unhelpful” species and not enough “helpful” ones—you get dysbiosis. Dysbiosis can look like gas, bloating, irregular stools, food sensitivities, skin changes, fatigue, or brain fog. The important part: your daily choices and your care plan can push the gut back toward balance. (Penn State Health, 2018; Cleveland Clinic, 2022). (Penn State Health News)

This article keeps things simple and actionable. You’ll learn how and why dysbiosis starts, how specific habits can fix it, and how an integrative chiro-medical team can connect gut health with musculoskeletal recovery, stress care, and, when needed, imaging and documentation.

Dysbiosis in Plain Language

Dysbiosis means the gut ecosystem is out of balance. That can be too many of certain microbes, not enough of others, or lower overall diversity. Diets high in sugar and ultra-processed foods, repeated antibiotics, alcohol and toxins, stress, and short sleep can all nudge the gut in the wrong direction. (Cleveland Clinic, 2024; Better Health Channel, 2023; USDA ARS, 2025). (Cleveland Clinic)

Think of the gut like a garden. Fiber-rich plants feed “good” bacteria, helping them grow and produce protective compounds. Ultra-processed foods are like empty soil—little to no fiber—and may include additives that disturb the gut barrier. Antibiotics (essential when needed) can clear infections but also sweep away helpful species, opening space for invasive strains until balance is restored. Stress and sleep loss tilt the brain–gut axis toward poor motility and inflammation. (Healthline, n.d.; Cleveland Clinic, 2023; Cleveland Clinic, 2024). (Healthline)

SIBO: A Special Case of Dysbiosis

Small Intestinal Bacterial Overgrowth (SIBO) happens when bacteria overgrow in the small intestine—a place that normally carries far fewer microbes. SIBO can cause bloating, fullness after meals, diarrhea, weight loss, and nutrient problems. The usual care includes treating the root cause (like slow motility, adhesions, or structural loops), correcting nutrition gaps, and using targeted antibiotics when appropriate. (Mayo Clinic, 2024a; Mayo Clinic, 2024b). (Mayo Clinic)

SIBO often recurs if the underlying driver isn’t addressed. That’s why an organized plan (nutrition + motility support + follow-ups) matters. Breath testing can help, but it has limits; clinicians weigh test results with symptoms and history. (Mayo Clinic Professionals, 2024). (Mayo Clinic)

How “Bad” Bacteria Gain Ground

Unhealthy bacteria flourish when the environment favors them. Three common patterns:

Fiber-poor, ultra-processed diets
Helpful microbes eat plant fibers and resistant starches from beans, whole grains, fruits, and vegetables. When meals lack fiber and rely on refined flours, added sugars, and certain additives, beneficial species starve while opportunistic ones thrive. (Cleveland Clinic, 2023; Nova, 2022). (Cleveland Clinic)
Antibiotics and antimicrobial exposure
Antibiotics can be lifesaving. They also reduce helpful species. During recovery, “unhelpful” species can take over unless you rebuild the ecosystem with food-based fiber and, in some cases, probiotics. (Cleveland Clinic, 2024). (Cleveland Clinic)
Stress and sleep loss
Chronic stress and short sleep change motility, increase gut permeability, and alter immune signals, pushing the biome toward imbalance. (Cleveland Clinic, 2022; Better Health Channel, 2023). (Cleveland Clinic)

What the Science Says (Quick Tour)

Diet is powerful. Changes in what you eat can shift the microbiome’s makeup and activity—sometimes within days. Diverse plants and resistant starches support short-chain fatty acids (SCFAs) like butyrate, which help protect your gut lining. (Singh et al., 2017; Nova, 2022; Washington Post, 2025). (PMC)
Fermented foods help many people. Yogurt with live cultures, kefir, kimchi, and sauerkraut can increase microbial diversity. Not all fermented foods contain live microbes (e.g., some breads and beers), so check labels for “live and active cultures.” (Cleveland Clinic Magazine, 2023; Health.com, 2025). (magazine.clevelandclinic.org)
Small steps add up. Simple upgrades—more plants, fewer ultra-processed foods, steady sleep—can move digestion and comfort in the right direction. (Penn State Health, 2018). (Penn State Health News)

A Chiromed-Style Gut-Reset You Can Start This Week

Goal: build a friendlier environment for helpful microbes and a calmer gut-brain axis. Keep it simple and repeatable.

1) Plant-Forward, Not Perfect

Aim for 4–6 cups of colorful vegetables and fruit most days.
Include beans or lentils at least 4 days/week.
Choose whole grains like oats, barley, quinoa, and brown rice.
These foods feed microbes that make SCFAs, which help calm inflammation and seal the gut lining. (Nova, 2022; Washington Post, 2025). (PMC)

2) Fermented Food “Starter Pack”

Daily yogurt or kefir with live cultures.
Kimchi or sauerkraut as a spoonful on bowls, tacos, or salads.
Optional kombucha (watch added sugar).
Look for “live and active cultures.” (Cleveland Clinic Magazine, 2023; Health.com, 2025). (magazine.clevelandclinic.org)

3) Swap the Usual Suspects

Replace sugary drinks with water or unsweetened tea.
Swap white bread/treats for whole-grain options.
Keep ultra-processed snacks for rare treats, not daily habits.
These swaps support diversity and reduce the additives and refined sugars that disadvantage helpful microbes. (Cleveland Clinic, 2023). (Cleveland Clinic)

4) Stress & Sleep—The Hidden Drivers

Walk 20–30 minutes most days; add 2 short strength sessions weekly.
Breathe: 4–6 slow breaths/min for 5 minutes, especially before bed.
Sleep: target 7–9 hours with a consistent wind-down.
Stress and sleep shape motility and the gut barrier, which are key to lasting results. (Cleveland Clinic, 2022; Better Health Channel, 2023). (Cleveland Clinic)

5) Medications—Partner With Your Clinician

If you need antibiotics or other meds that affect the gut, do not stop them on your own. Ask about food-first strategies (fiber, fermented foods) and whether a probiotic is reasonable in your case. (Cleveland Clinic, 2024). (Cleveland Clinic)

6) Hygiene Basics Still Matter

Wash hands, rinse produce, and avoid cross-contamination in the kitchen to lower exposure to harmful bacteria. (Better Health Channel, 2023). (Better Health Channel)

What If You Suspect SIBO?

Talk with your clinician if you have persistent bloating, abdominal pain, diarrhea, unintended weight loss, or symptoms that wake you from sleep. Testing and treatment are individualized. If SIBO is confirmed, nutrition is often phased: address overgrowth and root causes first, then gradually re-expand fiber and fermented foods under guidance to support a resilient microbiome. (Mayo Clinic, 2024a; 2024b). (Mayo Clinic)

Where Chiropractic and Medical Care Fit (The Chiro-Med Advantage)

Many Chiromed readers also deal with neck or back pain, sports strains, work injuries, or motor-vehicle accidents (MVAs). Pain, poor sleep, and high stress can worsen gut symptoms through the brain–gut axis. A coordinated chiro-medical model can address both fronts at the same time.

1) Dual-Scope Assessment and Imaging (When Indicated)

A combined clinical exam can separate joint, nerve, and soft-tissue drivers of pain. When needed, X-ray or MRI helps confirm the picture so your plan is safe and specific. (Jimenez Clinic Site; A4M profile). (El Paso, TX Doctor Of Chiropractic)

2) Conservative Therapies That Calm the System

Spinal adjustments to improve joint motion and ease nerve irritation.
Targeted exercise therapy to restore mobility and strength.
Massage therapy for soft-tissue pain, circulation, and relaxation.
Acupuncture (when available) for pain relief and stress reduction.
These approaches can reduce pain and nervous-system “overdrive,” which often helps gut comfort too. (Sciatica.clinic articles, 2025). (sciatica.clinic)

3) Nutrition & Lifestyle Coaching Built Into Care

An integrated team can translate gut-friendly science into your reality—food swaps, stress skills, and sleep routines that fit busy schedules. The focus is on small wins that add up. (Penn State Health, 2018; Cleveland Clinic, 2022). (Penn State Health News)

4) Injury Documentation and Care Coordination

For work injuries or MVAs, you may need clear medical records, imaging reports, and functional assessments. An integrated clinic can coordinate your care and provide the documentation insurers and legal teams request, while keeping your recovery plan unified. (Jimenez Clinic Site; Scheduler). (El Paso, TX Doctor Of Chiropractic)

Clinical observation (Jimenez): Patients with spine pain and poor sleep often report IBS-like flares. When we combine adjustments or mobilization with gradual activity, breath work, and a simple plant-forward plan (plus one fermented food daily), reports of bloating and meal-related discomfort tend to drop—especially as sleep improves. (Jimenez Clinic Site). (El Paso, TX Doctor Of Chiropractic)

Sample 2-Week “Ease-In” Plan

Week 1: Foundations

Breakfast: Oats with yogurt or kefir, berries, and nuts.
Lunch: Grain bowl (quinoa or barley) + beans + mixed veggies; add a spoon of sauerkraut/kimchi.
Dinner: Chili or lentil curry + salad with olive oil.
Daily: 20–30 min walk, 5-minute breathing before bed, lights-out window set.
Limit: one ultra-processed snack per day, max.

Week 2: Build

Add beans/lentils 5 days/week.
Add a second fermented food for two days.
Replace one sweet drink with water or tea each day.
Add two short strength sessions (15–20 minutes).
Keep a simple symptom log (bloating, energy, stools, sleep).

Small steps, big difference over time. (Penn State Health, 2018). (Penn State Health News)

When to Seek Care Promptly

Unintended weight loss, blood in stool, fever, severe or night-time symptoms, or a history of GI surgery.
Persistent pain and gut complaints despite steady changes.
Talk with your clinician; ask about testing, SIBO evaluation, and tailored treatment. (Mayo Clinic, 2024a). (Mayo Clinic)

Key Takeaways for Chiromed Readers

Dysbiosis is common and usually fixable with realistic habit changes.
A plant-forward pattern, along with live-culture foods, stress management skills, and better sleep, can steady the gut and the nervous system.
When injuries, pain, or SIBO are part of the picture, a coordinated chiro-medical team can blend diagnostics, hands-on care, lifestyle coaching, and documentation—so your gut and your musculoskeletal system improve together. (Cleveland Clinic, 2022; Jimenez Clinic Site). (Cleveland Clinic)

References

Small intestinal bacterial overgrowth (SIBO) – Symptoms & causes. (2024a, Nov 11). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/symptoms-causes/syc-20370168 (Mayo Clinic)
Small intestinal bacterial overgrowth (SIBO) – Diagnosis & treatment. (2024b, Nov 11). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/diagnosis-treatment/drc-20370172 (Mayo Clinic)
An updated appraisal of the SIBO hypothesis and the limits of breath testing. (2024, Oct 22). Mayo Clinic for Medical Professionals. https://www.mayoclinic.org/medical-professionals/digestive-diseases/news/an-updated-appraisal-of-the-sibo-hypothesis-and-the-limits-of-breath-testing/mac-20574581 (Mayo Clinic)
Dysbiosis: What it is, symptoms, causes, treatment & diet. (2024, Apr 16). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/dysbiosis (Cleveland Clinic)
What is your gut microbiome? (2023, Aug 18). Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome (Cleveland Clinic)
How your gut microbiome impacts your health. (2022, Jun 9). Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/gut-microbiome (Cleveland Clinic)
Gut check. (2023, Spring). Cleveland Clinic Magazine. https://magazine.clevelandclinic.org/2023-spring/gut-check (magazine.clevelandclinic.org)
Nova, E. (2022). The influence of dietary factors on the gut microbiota. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC9318379/ (PMC)
Singh, R. K., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC5385025/ (PMC)
Gut health. (2023, Mar 23). Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health (Better Health Channel)
The Medical Minute: Small changes make big differences in digestion. (2018, Mar 7). Penn State Health News. https://pennstatehealthnews.org/2018/03/the-medical-minute-small-changes-make-big-differences-in-digestion/ (Penn State Health News)
What happens to your gut health when you eat fermented foods regularly. (2025, Oct 9). Health.com. https://www.health.com/what-happens-to-gut-health-when-you-eat-fermented-foods-11825391 (health.com)
Corbin, K. (2025, Oct 8). What a gut microbiome scientist wants you to eat every day. The Washington Post. https://www.washingtonpost.com/wellness/2025/10/08/what-to-eat-healthy-gut-microbiome/ (The Washington Post)
El Paso, TX Doctor of Chiropractic (Dr. Alex Jimenez). (2025). https://dralexjimenez.com/ (El Paso, TX Doctor Of Chiropractic)
Appointment scheduler – Dr. Alex Jimenez. (2025). https://dralexjimenez.com/scheduler/ (El Paso, TX Doctor Of Chiropractic)
Chiropractic care guide for reducing chronic inflammation. (2025). Sciatica.clinic. https://sciatica.clinic/chiropractic-care-guide-for-reducing-chronic-inflammation/ (sciatica.clinic)
Chiropractic care techniques for five musculoskeletal issues. (2025). Sciatica.clinic. https://sciatica.clinic/chiropractic-care-techniques-for-five-musculoskeletal-issues/ (sciatica.clinic)

March 21, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Physio, Sleep Hygiene, Therapy acupuncture, cervical, chiropractic, Clinic, decompression, DIY, health, Injury, massage, medical, neck, pain, pillow, position, posture, relief, roll, sleep, towel, wellness

Sleep Cervical Neck Roll for Better Rest

Could making their own cervical neck roll help relieve pain and improve sleep for individuals who have neck pain after sleeping or during sleep?

Sleep Cervical Neck Roll

Neck pain can lead to sleep loss, leading to various health problems. Neck pain and everything that comes with it can limit the ability to work, drive, or sleep normally. A cervical roll may be one way to keep your neck in the optimal position while sleeping. Many with neck pain require extra support from their pillow. A cervical pillow can provide that support.

For individuals who develop neck pain, a visit to a chiropractic physical therapist can help manage symptoms. Treatments and modalities like traction may be necessary to relieve pressure on cervical nerves. (Gudavalli M. R. et al., 2015) Steps to self-manage neck pain may include performing specific neck exercises and maintaining proper posture (Hesby B. B. et al., 2019). Using the right pillow with the right support can help keep the neck in correct alignment, decrease or eliminate neck pain, and get you back to normal activities.

Neck Support During Sleep

The neck comprises seven vertebrae bones, normally forming a slight curve called lordosis. Maintaining a forward curve in the neck is important when treating neck pain, as it can help relieve pressure on spinal discs and nerves. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in the pillowcase that supports the neck while sleeping. The cervical roll provides the right amount of support for the neck and maintains alignment while lying down. (Gross A. R. et al., 2013)

Individuals can purchase a cervical roll online or at a store or pharmacy.
Individuals can also contact a physical therapist to help them obtain a cervical roll.

Making Your Own

Making a cervical roll is simple to do. Here’s how:

Using a hand towel.
Fold it in half.
Slide the towel into the pillowcase along the lower edge.
Be sure the towel is tucked in so it doesn’t slip out.
Individuals can place tape around it so it stays in the rolled shape.

The towel roll will also help support the neck when lying on one side or the other, filling in the space between the head and shoulder. Sleeping on the stomach is usually not recommended for neck pain. Exercise and postural correction training are essential components of treatment for neck pain, and finding the right sleeping posture can help quickly eliminate pain. (Harvard Publishing, 2022)

If neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to a healthcare provider may be necessary to assess the cause. A visit to a local chiropractic physical therapist can also help. They can immediately show you how to treat neck pain.

Injury Medical Chiropractic & Functional Medicine Clinic

A cervical roll can give your neck the right support while sleeping. This can help you quickly and safely manage neck pain and return to your previous level of function. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

The Road To Recovery: Chiropractic Care

References

Gudavalli, M. R., Salsbury, S. A., Vining, R. D., Long, C. R., Corber, L., Patwardhan, A. G., & Goertz, C. M. (2015). Development of an attention-touch control for manual cervical distraction: a pilot randomized clinical trial for patients with neck pain. Trials, 16, 259. https://doi.org/10.1186/s13063-015-0770-6

Hesby, B. B., Hartvigsen, J., Rasmussen, H., & Kjaer, P. (2019). Electronic measures of movement impairment, repositioning, and posture in people with and without neck pain-a systematic review. Systematic reviews, 8(1), 220. https://doi.org/10.1186/s13643-019-1125-2

Gross, A. R., Kaplan, F., Huang, S., Khan, M., Santaguida, P. L., Carlesso, L. C., Macdermid, J. C., Walton, D. M., Kenardy, J., Söderlund, A., Verhagen, A., & Hartvigsen, J. (2013). Psychological Care, Patient Education, Orthotics, Ergonomics, and Prevention Strategies for Neck Pain: A Systematic Overview Update as Part of the ICON Project. The open orthopaedics journal, 7, 530–561. https://doi.org/10.2174/1874325001307010530

Harvard Health Publishing. (2022). Say “good night” to neck pain. https://www.health.harvard.edu/pain/say-good-night-to-neck-pain

March 20, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Exercises, Sleep Hygiene activity, acupuncture, bed, before, chiropractic, Clinic, decompression, exercise, health, Injury, intensity, levels, massage, medical, out, physical, sleep, wellness, working

Exercising Before Bed: Impact on Your Sleep Cycle

What type of exercise is recommended for individuals who want to exercise before bed?

Exercising Before Bed

Exercising sounds like a good way to tire the mind and body before bed. However, research shows that moderate to vigorous exercise later in the day can negatively impact sleep quality. (Alkhaldi E. H. et al., 2023)

To improve sleep, it is recommended that you exercise in the morning or earlier in the day, at least four hours before bed.
Individuals who exercise later should aim for lighter activities, such as non-strenuous walking or gentle, restorative yoga.
Light physical activity, like a slow walk after dinner, is OK.

Advantages

Daily exercise improves sleep quality. (Johns Hopkins Medicine, 2025) Mild exercise before bed and engaging in light activities like walking or stretching can positively affect health (Hijikata Y, Yamada S. 2011). These include:

Decrease muscle tension
Improve digestion
Improve blood sugar regulation
Relax the mind and body

Disadvantages

The nervous system naturally switches between active and calm. It is ready to work and engage in physical activities when it is active. When it is resting, sleep occurs. Activating the nervous system before bed can affect sleep, and exercising can affect body temperature, producing sleep challenges. Typically, body temperature decreases as the body prepares for sleep. Exercising before bed can increase core temperature and disrupt the process. (Szymusiak R. 2018) Moderate or vigorous physical activity close to going to sleep can: (Alkhaldi E. H. et al., 2023)

Make it more difficult to fall asleep
This leads to more waking up during the night.
Decrease sleep quality

Recommended Types of Exercise

Pre-bedtime activities should not be vigorous or engaging enough to make the body and mind more alert. Some exercises to calm the body and mind before bed include: (Sleep Foundation, 2023)

Restorative Yoga

Yoga Nidra and other low-intensity yoga can help promote sleep.
More intense forms of yoga, such as vinyasa/flow, should be done earlier.

Tai Chi

A Chinese practice that incorporates slow, gentle movements and focuses on breathing to promote peace and relaxation.

Slow Walking

Walking at a leisurely pace can help the body unwind and relax.

A slow heart rate and breathing indicate that the activity is calming and not stimulating.

Exercises to Avoid

Moderate to high-intensity workouts before bed that increase breathing and heart rate can disrupt sleep. Individuals who struggle to fall asleep or get restful sleep should try reducing the intensity of certain exercises or avoiding them one to two hours before bed. Examples of moderate to vigorous exercises include: (American Heart Association, 2024)

Gardening or heavy yard work
Running
Brisk walking
Cycling
Dancing
Sports activities

Working Out In The Evening

Sometimes, exercising later in the day or close to bedtime is the only time to get physical activity. If this is the case, late exercise is better than no exercise at all, but there are ways to lessen its impact on sleep, including:

Light physical activity, like walking, can be done up to an hour before bed.
Do more intense exercises at the beginning of the workout.
End the workout with a cooldown, like walking or stretching, to relax the mind and body.
Know how your workout schedule impacts your sleep, and adjust as necessary.

How Long After Working Out to Go To Sleep?

For individuals who want restful and uninterrupted sleep, experts recommend waiting one to two hours after a moderate or vigorous workout to go to bed. (Harvard Health Publishing, 2024) (Johns Hopkins Medicine, 2025)

Injury Medical Chiropractic & Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Optimizing Your Wellness

References

Alkhaldi, E. H., Battar, S., Alsuwailem, S. I., Almutairi, K. S., Alshamari, W. K., & Alkhaldi, A. H. (2023). Effect of Nighttime Exercise on Sleep Quality Among the General Population in Riyadh, Saudi Arabia: A Cross-Sectional Study. Cureus, 15(7), e41638. https://doi.org/10.7759/cureus.41638

Johns Hopkins Medicine. (2025). Exercising for better sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

Hijikata, Y., & Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International journal of general medicine, 4, 447–450. https://doi.org/10.2147/IJGM.S18837

Szymusiak R. (2018). Body temperature and sleep. Handbook of clinical neurology, 156, 341–351. https://doi.org/10.1016/B978-0-444-63912-7.00020-5

Sleep Foundation. (2023). Bedtime routines for adults. https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults

American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Harvard Health Publishing. (2024). Does exercising at night affect sleep? https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep

February 21, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Exercises, Sleep Hygiene acupuncture, body, chiropractic, Clinic, decompression, exercise, fitness, health, improve, Injury, lifting, prevention, rehabilitation, resistance, sleep, training, weight, wellness

Weight Resistance Training and Its Impact on Sleep Quality

For individuals looking to improve sleep, could weight training be the answer to increase healthy sleep?

Weight Resistance Training

Researchers found that resistance weight training improves sleep quality, among other methods like diet and sleep hygiene practices. Resistance training may improve sleep by reducing anxiety and stress, benefiting heart health, and promoting muscle recovery. Researchers examined non-medication methods of improving sleep in younger and middle-aged adults, comparing exercise, diet, and sleep hygiene practices. The findings showed that for adults under 65, resistance training is the best non-pharmacological way to improve sleep quality. (Hirohama, K. et al., 2024) These findings reinforce that sleep and exercise lead to improved restful sleep. Resistance training is highly effective compared to aerobic exercise (running or cycling) in improving sleep quality. The research shows that resistance exercise has more profound benefits than aerobic training alone.

Resistance Training and Improved Sleep

Resistance training, also called strength training or weight training, is intended to build muscle and strength using resistance. This can include:

Your body weight
Resistance bands
Free weights
Weight-lifting machines

The mechanisms by which exercise alters sleep are unknown. However, the researchers point out that weight training may improve sleep by improving mental health issues such as anxiety and depression. (Cunningham J. E. A., & Shapiro C. M. 2018) (Carbone E. A. et al., 2023) Other research on resistance training and sleep found that resistance training helped decrease anxiety and stress. (Alley J. R. et al., 2015) Resistance training can benefit heart health as it increases blood circulation. This means the heart’s vessels don’t have to work as hard during sleep when blood pressure should naturally drop, which is known as nocturnal dipping, which is great for individuals with high blood pressure.

Another reason this training may help with sleep is its impact on the body. Previous research on resistance training and sleep suggests that since weight training stresses muscle tissue, it could signal the brain that sleep is needed to repair the damage (Iowa State University, 2022). The hormone adenosine, which helps promote sleep, is a key factor in why exercise increases adenosine levels and helps the body doze off. (Roig M. et al., 2022)

How Much Resistance Training Is Needed?

Sleep doctors advise patients to perform some form of daily movement or exercise to improve sleep. The amount of resistance training an individual needs depends on their circumstances, such as underlying conditions, injuries, fitness level, physical ability, and time.

General guidelines from the American Heart Association recommend strength training at least twice a week.
The guidelines for physical activity from the Department of Health and Human Services recommend adults do a muscle-strengthening activity at least two days each week in addition to at least 150 to 300 minutes of moderate-intensity aerobic activity.
The meta-analysis research found that a 55-minute resistance training session consisting of three sets of 10 to 12 exercises done three times a week positively affected sleep quality.
They added that higher intensity and frequency of training could have a greater effect on sleep.

In other research on exercise and sleep, study participants were grouped into resistance training, aerobic, and combination workouts – both resistance and aerobic exercise. Each group engaged in 60-minute training sessions three times a week, with the combination group doing 30 minutes of resistance training and 30 minutes of aerobic exercise each session. (Iowa State University, 2022) Resistance training increased sleep by an average of 40 minutes compared to about 23 minutes for those who did an hour of aerobic exercise. A combination of aerobic and resistance increased sleep by about 17 minutes. (American Heart Association, 2022)

Previous research on resistance training and sleep found that exercise at any time can improve sleep quality compared with no strength training. However, evening sessions tend to help individuals sleep a little better. (Alley J. R. et al., 2015) Resistance exercise may offer benefits regarding the ability to fall asleep and stay asleep for those with osteoporosis, sarcopenia, anxiety, or depression.

Strength Workouts

Resistance training that targets all the major muscle groups is the goal. The Iowa State University research had participants use 12 resistance machines to perform exercises, including:

Leg presses
Chest presses
Lat pulldowns
Bicep curls
Abdominal crunches
Participants performed three sets of eight to 12 reps at 50% to 80% of their one-rep max. (Iowa State University, 2022)
One of the studies had participants work out for 30 minutes using nine different resistance machines, completing three sets of 10 reps. (Alley J. R. et al., 2015)

However, individuals can also use dumbbells such as bicep curls or chest presses, barbells for deadlifts or back squats, resistance bands for lateral shoulder raises or leg extensions, or their body weight for movements such as chin-ups or push-ups.

Other Ways to Improve Sleep Without Meds

Other non-drug methods to improve sleep include a healthy diet, proper hydration, dietary changes, and stress management like meditation. Aerobic exercise is known to improve both sleep quantity and quality. (Kovacevic A. et al., 2018) Lifestyle behaviors outside exercise are also important for sleep. Sleep hygiene refers to having healthy sleep habits and behaviors at night. This includes optimizing pre-bedtime routines to prepare the mind and body for sleep and improving bedroom environments to ensure sleep support, meaning it is cool, dark, quiet, and free from distractions like phones. Another important method of improving sleep is listening to your body and not forcing yourself to stay up late when exhausted. Pushing the brain and body to stay up later leads to chronic sleep debt. Eating sugary and high-fat foods before bed can hinder sleep patterns. Drinking caffeine after dinner or close to bedtime can disrupt the sleep cycle, as well as alcohol consumption before bed can hurt sleep quality.

Injury Medical Chiropractic and Functional Medicine Clinic

Individuals need rest time to adjust to working out, so consult a doctor on the balance of rest and training. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Weight Loss Techniques

References

Hirohama, K., Imura, T., Hori, T., Deguchi, N., Mitsutake, T., & Tanaka, R. (2024). The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: A systematic review and network meta-analysis of randomized controlled trials. PloS one, 19(6), e0301616. https://doi.org/10.1371/journal.pone.0301616

Cunningham, J. E. A., & Shapiro, C. M. (2018). Cognitive Behavioural Therapy for Insomnia (CBT-I) to treat depression: A systematic review. Journal of psychosomatic research, 106, 1–12. https://doi.org/10.1016/j.jpsychores.2017.12.012

Carbone, E. A., Menculini, G., de Filippis, R., D’Angelo, M., De Fazio, P., Tortorella, A., & Steardo, L., Jr (2023). Sleep Disturbances in Generalized Anxiety Disorder: The Role of Calcium Homeostasis Imbalance. International journal of environmental research and public health, 20(5), 4431. https://doi.org/10.3390/ijerph20054431

Alley, J. R., Mazzochi, J. W., Smith, C. J., Morris, D. M., & Collier, S. R. (2015). Effects of resistance exercise timing on sleep architecture and nocturnal blood pressure. Journal of strength and conditioning research, 29(5), 1378–1385. https://doi.org/10.1519/JSC.0000000000000750

Iowa State University. (2022). Pumping iron may improve sleep more than cardio workouts. https://www.news.iastate.edu/news/2022/03/03/resistance-exercise-sleep

Roig, M., Cristini, J., Parwanta, Z., Ayotte, B., Rodrigues, L., de Las Heras, B., Nepveu, J. F., Huber, R., Carrier, J., Steib, S., Youngstedt, S. D., & Wright, D. L. (2022). Exercising the Sleepy-ing Brain: Exercise, Sleep, and Sleep Loss on Memory. Exercise and Sport Sciences Reviews, 50(1), 38–48. https://doi.org/10.1249/JES.0000000000000273

American Heart Association. (2022). Resistance exercise may improve sleep more than aerobic exercise. https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise#:~:text=The%20results%20are%20considered%20preliminary,at%20night%2C%22%20Brellenthin%20said.

Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52–68. https://doi.org/10.1016/j.smrv.2017.07.002

January 16, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Sleep Hygiene body, botanicals, dralexjimenez, functional, health, herbs, natural, sleep, sleep quality, supplements, wellness

The Best Natural Botanicals for Better Sleep: a Detailed Overview

Can many individuals with sleep issues incorporate natural botanicals to get a good night’s sleep and reduce stress?

Why Sleep Is Important?

Often, many people are constantly on the move and trying to find ways to rest and relax; however, in today’s world, many individuals are still experiencing various sleep issues that are not fulfilling them to achieve the full 8 hours of restful sleep. How often have you experienced fatigue throughout the day due to staying up late working on a project? Do you doom scroll on your phone while lying in bed at night that you accidentally stayed up late? Or do chronic health issues keep you up at night, which makes sleep difficult? When it comes to understanding why sleep is important, many people do not realize that sleep plays a huge role in cognitive functioning, mental health, and creativity. (Charest & Grandner, 2020) When environmental factors start to impact the body over time, it can lead to the development of sleep disorders. Environmental factors like stress can affect the circadian rhythm, causing dysregulation and sleep disorders. (Agorastos & Olff, 2021) However, there is some good news: there are various natural ways to help relax the body, get the full recommended amount of sleep without medications, and even help many people stay asleep longer. We associate with certified medical providers who inform our patients of the benefits of getting the full recommended amounts of sleep to reduce the stress affecting the body. While asking important questions to our associated medical providers, we advise patients to integrate natural ways to reduce stress and sleep disorders to ensure proper sleeping habits. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Balancing Body & Metabolism- Video

Natural Botanicals & Remedies To Promote Sleep

When it comes to incorporating healthy sleeping habits, many individuals have found natural remedies to not only stay asleep but also reduce any stressors associated with environmental factors. Many people trying to make small changes in their sleeping habits can do some of the following:

Find the right mattress and pillows
Turning off electronics an hour before bedtime
Have the room be in a comfortable, cool temperature

Additionally, herbal botanicals can help relax the body and ensure proper sleep. Almost all natural botanicals are found in teas and supplements at the local grocery store. Below are some botanicals that can help many individuals get quality sleep.

Valerian

As a native to Europe and Asia, valerian is a perennial flowering plant with a unique and long history in traditional medicine, as it is used as a sedative and an anxiolytic. However, it has many sleep-promoting effects. (Yeom & Cho, 2024) The unique characteristic of valerian is that it interacts with the neurotransmitter GABA, as it is used to reduce sleep onset latency and increase sleep quality. (Bruni et al., 2021) The valerian plant can be utilized in a tea or a supplement as it is given to individuals for about 2 weeks at a time for its beneficial effects to start to work.

Ashwagandha

Known as winter cherry and located in India, ashwagandha has numerous health properties that can help many people with multiple ailments. The entire plant has been marketed in many forms and is common in pills and capsules as it possesses anti-inflammatory and antioxidant properties. (Cheah et al., 2021) Additionally, ashwagandha in small dosages can help improve cognitive function and immunity and reduce cortisol levels to help relax the body. (Park et al., 2023) Sleep can come easily to the individual when the body is relaxed after taking ashwagandha.

Chamomile

A common herb that can be used in teas, oils, or extracts, chamomile has been used as a sedative, mild analgesic, and sleep medication as it induces relaxation. (“Chamomile,” 2012) In tea form, this herb can become the most relaxing drink to sip at night and make a person sleepy. At the same time, when people drink chamomile, its soothing, beneficial properties can relieve and target the receptors in their central nervous system, causing them to be stressed and anxious, thus calming them down.

Lavender

As one of the most popular herbs everyone uses, from teas to aromatherapy, lavender is a multipurpose plant with many beneficial properties that can help anyone. Lavender has two main components, linalool, and linalyl, with sedative, antinociceptive, and anti-spasmolytic effects to stimulate the parasympathetic system. (Hamzeh et al., 2020) This, in turn, can help relax the body with its calming aroma and provide beneficial results for individuals dealing with insomnia. In its essential oil form, lavender can help increase the total amount of NREM (non-rapid eye movement) and reinforce a person’s sleep ability. (Ren et al., 2025) By making small changes and incorporating these natural botanicals to provide better sleep quality, many people will notice their bodies becoming more relaxed, their minds less anxious, and finally get that full 8 hours of sleep they deserve because sleep is for everyone, not the weak.

References

Agorastos, A., & Olff, M. (2021). Sleep, circadian system and traumatic stress. Eur J Psychotraumatol, 12(1), 1956746. https://doi.org/10.1080/20008198.2021.1956746

Bruni, O., Ferini-Strambi, L., Giacomoni, E., & Pellegrino, P. (2021). Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients, 13(2). https://doi.org/10.3390/nu13020530

Chamomile. (2012). In LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. https://www.ncbi.nlm.nih.gov/pubmed/31643492

Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin, 15(1), 41-57. https://doi.org/10.1016/j.jsmc.2019.11.005

Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843

Hamzeh, S., Safari-Faramani, R., & Khatony, A. (2020). Effects of Aromatherapy with Lavender and Peppermint Essential Oils on the Sleep Quality of Cancer Patients: A Randomized Controlled Trial. Evid Based Complement Alternat Med, 2020, 7480204. https://doi.org/10.1155/2020/7480204

Park, C. W., Hong, K. B., Suh, H. J., & Ahn, Y. (2023). Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. J Food Drug Anal, 31(2), 278-288. https://doi.org/10.38212/2224-6614.3456

Ren, Y. L., Chu, W. W., Yang, X. W., Xin, L., Gao, J. X., Yan, G. Z., Wang, C., Chen, Y. N., Xie, J. F., Spruyt, K., Lin, J. S., Hou, Y. P., & Shao, Y. F. (2025). Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. J Ethnopharmacol, 337(Pt 3), 118942. https://doi.org/10.1016/j.jep.2024.118942

Yeom, J. W., & Cho, C. H. (2024). Herbal and Natural Supplements for Improving Sleep: A Literature Review. Psychiatry Investig, 21(8), 810-821. https://doi.org/10.30773/pi.2024.0121

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January 9, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Sleep Hygiene body, dralexjimenez, health, restless leg syndrome, sleep, sleep disorder, sleep quality, treatment, wellness

Restless Leg Syndrome: The Key To Improving Sleep

Can individuals find therapeutic ways to reduce restless leg syndrome and improve their sleep quality in their beds?

What Is Restless Leg Syndrome?

Do you feel general aches or leg pain, causing you to feel restless? Do you experience fatigue throughout the day, making it difficult to fall asleep? Or do you feel uncomfortable sensations in your legs, making falling and staying asleep difficult? Many people worldwide have experienced these issues known as restless leg syndrome. Also known as Willis-Ekbom disease, restless leg syndrome is often characterized by an uncomfortable urge to move legs when a person rests for the night and can be accompanied by unpleasant sensations that cause irresistible restlessness. (Gossard et al., 2021) Restless leg syndrome (RLS) can also be primary or secondary depending on the severity of the issue affecting the individual’s legs. Since the legs allow the individual to be mobile through walking, running, and jumping, the various muscles and tendons that make up the legs can succumb to RLS. As it is a chronic movement disorder, it is common to many individuals. It is associated with abnormal, non-painful sensations that are active when a person rests and relieved when they are in motion. (Mansur et al., 2025) We associate with certified medical providers who inform our patients of how restless leg syndrome affects their legs. While asking important questions to our associated medical providers, we advise patients to incorporate ways to reduce restless leg syndrome and restore their sleep quality. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Causes

What causes individuals to develop RLS can often be correlated with environmental factors. Additionally, since RLS can be primary or secondary, the overlapping risk profiles also play a factor. Environmental factors like stress and anxiety can cause the central nervous system to go haywire, causing the sensations to set off and become worse. When RLS is primary, the central nervous system can cause the legs to develop RLS by not getting enough dopamine, which is a neurotransmitter that regulates body movement. The RLS symptoms can worsen when there isn’t enough dopamine in the body. When RLS is secondary, it could be due to iron deficiency that the brain areas have low levels of iron being transported to the blood-brain barrier and not being imported to the neuronal cells. (Vlasie et al., 2022) This can cause numerous symptoms and affect the legs when a person is trying to get a good night’s rest.

Symptoms

Some of the symptoms associated with RLS can affect the circadian rhythm, which can cause the central nervous system to sensitize and hyperarousal, leading to sensory disturbances and frequent awakening periods. (Tang et al., 2023) Other symptoms include:

Crawling/ Itching sensations
Fatigue
Mood changes
Difficulty concentrating
Sleep disruptions

Peripheral Neuropathy & Chiropractic Care-Video

Ways To Reduce Restless Leg Syndrome

When it comes to reducing restless leg syndrome, many people can find ways to minimize the comorbidities associated with RLS. Many people can sleep with the right mattress and pillows that can help provide them with a restful night. Others may try exercising or meditation to reduce the everyday stress that is affecting them. These small changes can help many people develop healthy sleeping habits that improve sleep quality and incorporate a proper sleeping routine. (Taximaimaiti et al., 2021)

Vitamins & Supplements

Incorporating iron supplements to reduce the effects of restless leg syndrome by replenishing the neurons and cells in the central nervous system. (Elstrott et al., 2020) Combined with magnesium, this can help lower the intensity of the RLS symptoms and even improve sleep quality. (Jadidi et al., 2022) Ask the doctor which iron supplement the body is low on before buying.

Massage

Incorporating massages as part of a routine to reduce restless leg syndrome can benefit the body. Massage therapists can work on the muscles in the lower extremities to manipulate the soft tissues while strengthening the immune system. Massages like reflexology, Swedish, and deep tissue can help reduce stress and anxiety, relieve leg fatigue, improve blood circulation, and reduce sleep disturbances. (Ghanbari et al., 2022)

Conclusion

Incorporating these various techniques and remedies to reduce restless leg syndrome can improve the body and increase sleep quality. Making small changes to these everyday stressors can reduce the chances of restless leg syndrome returning.

References

Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol, 104(3), 153-161. https://doi.org/10.1111/ejh.13345

Ghanbari, A., Shahrbabaki, P. M., Dehghan, M., Mardanparvar, H., Abadi, E. K. D., Emami, A., & Sarikhani-Khorrami, E. (2022). Comparison of the Effect of Reflexology and Swedish Massage on Restless Legs Syndrome and Sleep Quality in Patients Undergoing Hemodialysis: a Randomized Clinical Trial. Int J Ther Massage Bodywork, 15(2), 1-13. https://doi.org/10.3822/ijtmb.v15i2.705

Gossard, T. R., Trotti, L. M., Videnovic, A., & St Louis, E. K. (2021). Restless Legs Syndrome: Contemporary Diagnosis and Treatment. Neurotherapeutics, 18(1), 140-155. https://doi.org/10.1007/s13311-021-01019-4

Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther, 23(1), 1. https://doi.org/10.1186/s12906-022-03814-8

Mansur, A., Castillo, P. R., Rocha Cabrero, F., & Bokhari, S. R. A. (2025). Restless Legs Syndrome. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/28613628

Tang, M., Sun, Q., Zhang, Y., Li, H., Wang, D., Wang, Y., & Wang, Z. (2023). Circadian rhythm in restless legs syndrome. Front Neurol, 14, 1105463. https://doi.org/10.3389/fneur.2023.1105463

Taximaimaiti, R., Luo, X., & Wang, X. P. (2021). Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson’s Disease. Curr Neuropharmacol, 19(12), 2233-2249. https://doi.org/10.2174/1570159X19666210517115706

Vlasie, A., Trifu, S. C., Lupuleac, C., Kohn, B., & Cristea, M. B. (2022). Restless legs syndrome: An overview of pathophysiology, comorbidities and therapeutic approaches (Review). Exp Ther Med, 23(2), 185. https://doi.org/10.3892/etm.2021.11108

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January 8, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Gut Health acupuncture, benefits, Chamomile, chiropractic, Clinic, functional, gut, health, Injury, integrative, Manzanilla, medical, medicinal, muscle spasms, sleep, stomach, stress, tea, wellness

Chamomile Manzanilla Tea: A Natural Remedy for Health Issues

For individuals looking to improve their gut and overall health, can drinking chamomile manzanilla tea help?

Chamomile Manzanilla Tea

Chamomile (Manzanilla is Spanish for chamomile) is a herb that belongs to the Asteraceae family. Chamomile tea is made from the dried flowers of the chamomile plant steeped in hot water and is used as a natural remedy for various health issues. The tea can calm upset stomach, relieve anxiety, improve sleep, and reduce muscle spasms or flatulence. (Srivastava J. K., Shankar E., & Gupta S. 2010) It is caffeine-free and often drunk before bed because it can calm the brain and help with sleep. It also contains natural plant compounds that promote antioxidant activity, which may help reduce the risk of certain diseases. The nutrients it contains, vitamins A and B, magnesium, manganese, potassium, calcium, iron, copper, and zinc, can help manage diabetes, menstrual pain, and sleep problems.

Types

There are two kinds of chamomile: German, also known as wild or Hungarian chamomile and Roman chamomile. Each type is believed to provide various benefits.

German Chamomile

This type is believed to provide help with a wide range of conditions, including travel sickness, flatulence, diarrhea, ADHD, stomach upset, restlessness, and insomnia.
It is sometimes also used in cosmetics and soaps.

Roman Chamomile

This type may relieve heartburn, loss of appetite, menstrual discomfort, and other conditions.
Roman chamomile is also used as a fragrance in perfumes and tobacco products.

The tea can be made with either type. However, many medical sources that report the health benefits of manzanilla tea focus on German chamomile. (Srivastava J. K., Shankar E., & Gupta S. 2010)

Preparation

Chamomile Manzanilla tea is sold in tea bags and loose-leaf varieties. It is prepared like most traditional teas.

Place a tea bag or infuser containing about one tablespoon of loose tea leaves in a teacup. Or place loose tea leaves at the bottom of a cup.
Heat water to 194-205 F.
Bring water to a boil and let it sit for a minute to reduce the temperature slightly.
Pour water over the tea bag, infuser, or tea leaves.
Let the tea leaves steep for as long as desired, up to four or five minutes.
Remove the tea bag or infuser or strain loose leaves from the cup before drinking.
Optional: add a small amount of milk, honey, or sugar to sweeten the drink.

Benefits

Chamomile tea is believed to have calming properties, and individuals consume the beverage in times of stress to reduce anxiety or before bed to induce sleep. (Srivastava J. K., Shankar E., & Gupta S. 2010)
A study in the Journal of Advanced Nursing found that drinking chamomile tea helped postpartum women alleviate depression and sleep better. (Chang S. M. & Chen C. H. 2016)
Other reports say that chamomile helps to relieve gastrointestinal conditions such as upset stomach, gas, and diarrhea. However, the National Institutes of Health National Center for Complementary and Integrative Health explains that insufficient research has been conducted to ensure these health benefits are certain. (National Center for Complementary and Integrative Health, 2024)

Side Effects

Individuals allergic to ragweed, chrysanthemums, marigolds, or daisies may experience an allergic reaction to chamomile manzanilla tea. They should also avoid drinking the tea if they are on warfarin or any blood thinners or if they are taking a sedative. Chamomile may increase the risk of side effects if taking cyclosporine or cytochrome P450 substrate meds. (Colombo D., Lunardon L., & Bellia G. 2014) If unsure if drinking chamomile manzanilla tea may interfere with medication, speak to a healthcare provider.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

From Inflammation to Healing

References

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377

Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of advanced nursing, 72(2), 306–315. https://doi.org/10.1111/jan.12836

National Center for Complementary and Integrative Health. (2024). Chamomile. Retrieved from https://www.nccih.nih.gov/health/chamomile

Colombo, D., Lunardon, L., & Bellia, G. (2014). Cyclosporine and herbal supplement interactions. Journal of toxicology, 2014, 145325. https://doi.org/10.1155/2014/145325

December 20, 2024

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Sleep Hygiene body, dralexjimenez, health, melatonin, rest, sleep, sleep quality, supplements, vitamins, wellness

The Role of Melatonin in Enhancing Sleep

Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?

What Is Melatonin?

How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body, while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Its Benefits

Melatonin is a hormone that is produced from the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:

Lengthen total sleep time
Reduce seasonal depression
Increase human growth hormone levels
Help with eye health
Treat GERD

However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.

Eating Right To Feel Better- Video

How Melatonin Improves Sleep

When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.

References

Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). https://doi.org/10.3390/biom13060943

Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. https://doi.org/10.1186/1475-2891-13-106

Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. https://doi.org/10.2174/1570159X20666220217152617

Dawson, D., & Encel, N. (1993). Melatonin and sleep in humans. Journal of Pineal Research, 15(1), 1-12. https://doi.org/10.1111/j.1600-079x.1993.tb00503.x

Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. M. (2024). Melatonin. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30521244

Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. https://doi.org/10.2147/CIA.S361519

Tag: sleep

The Critical Role of Sleep in Traumatic Brain Injury Recovery: A Comprehensive Guide to Natural Healing

Understanding Traumatic Brain Injury and Sleep Disruption

The Glymphatic System: Sleep’s Critical Waste Removal Function

Common Sleep Disorders Following Traumatic Brain Injury

How Environmental Factors Affect Brain Activity and Sleep

Neurological Disorders and Overlapping Risk Profiles

Sleep Disturbances and the Musculoskeletal System

The Autonomic Nervous System: Understanding the Body’s Control Center

Neuroinflammation and Sleep Regulation

Non-Surgical Treatments for Improving Sleep After TBI

Chiropractic Care: Restoring Nervous System Function

Acupuncture: Modulating Neurotransmitters and Autonomic Function

Physical Therapy: Exercise and Movement for Better Sleep

Massage Therapy: Activating the Parasympathetic Response

The Science of Motion- Video

Restoring Communication Between Brain and Body

Developing an Effective Sleep Routine After TBI

Establish Consistent Sleep and Wake Times

Create a Relaxing Pre-Sleep Routine

Optimize Your Sleep Environment

Manage Daytime Behaviors That Affect Nighttime Sleep

A Questionnaire Example of TBI Symptoms

Address Specific Sleep Problems

When to Seek Professional Help

The Role of Functional Medicine in TBI and Sleep Recovery

The Science of Recovery: Why Comprehensive Care Matters

Conclusion: Hope for Recovery Through Holistic Healing

References

Integrative Wellness in El Paso: Boosting Methylation with Chiropractic and Acupuncture for Natural Pain Relief

Understanding Methylation: The Body’s Essential Biochemical Process

Crucial Functions of Methylation for Health and Pain Management

Environmental Influences on Methylation and Overlapping Health Risks

Factors Disrupting Methylation

Building Risk Profiles

Why Chiropractic and Acupuncture Team Up for Methylation and Pain Relief: Clinical Insights

Chiropractic’s Role in Alignment and Function

Acupuncture’s Epigenetic Boost

Synergistic Benefits

The Non-Surgical Approach To Wellness- Video

Non-Surgical Tricks and Treatments for Pain and Methylation Support

1. Movement and Exercise Routines

2. Stress Management Practices

3. Nutrition and Supplementation

4. Manual Therapies

5. Advanced Options

Expert Perspectives from Dr. Alexander Jimenez in El Paso

Wrapping Up: Embrace Integrative Strategies for Lasting Wellness

References

How Dysbiosis Starts, How to Rebalance, and How Integrative Care Supports Recovery

Dysbiosis in Plain Language

SIBO: A Special Case of Dysbiosis

How “Bad” Bacteria Gain Ground

What the Science Says (Quick Tour)

A Chiromed-Style Gut-Reset You Can Start This Week

1) Plant-Forward, Not Perfect

2) Fermented Food “Starter Pack”

3) Swap the Usual Suspects

4) Stress & Sleep—The Hidden Drivers

5) Medications—Partner With Your Clinician

6) Hygiene Basics Still Matter

What If You Suspect SIBO?

Where Chiropractic and Medical Care Fit (The Chiro-Med Advantage)

1) Dual-Scope Assessment and Imaging (When Indicated)

2) Conservative Therapies That Calm the System

3) Nutrition & Lifestyle Coaching Built Into Care

4) Injury Documentation and Care Coordination

Sample 2-Week “Ease-In” Plan

When to Seek Care Promptly

Key Takeaways for Chiromed Readers

References

Sleep Cervical Neck Roll

Neck Support During Sleep

Making Your Own

Injury Medical Chiropractic & Functional Medicine Clinic

The Road To Recovery: Chiropractic Care

References

Exercising Before Bed

Advantages

Disadvantages