Getting a good night sleep!

Before going to sleep:

Try to avoid caffeine for at least 4 hours before going to bed (this includes tea and soft drink). Alcohol is a tricky one, it helps us wind down and makes getting to sleep easier but it alters the function of the hormone called ‰’melatonin‰’ which helps regulate our internal body clock, therefore making it difficult to stay asleep.

Sleep:

On average, adults need 7-9hrs of sleep a night. If you are a poor sleeper, it’s important not to have any distractions in bed (TV, mobile phone, computer etc). Try not to have an alarm clock with a bright light shining at you while your sleeping. The light will affect your circadium rhythm and reading the time will cause you to get stressed about how much sleep you have left, how much you haven’t had. Simply resting is good, it doesn’t have to be sleep.

Waking:

Open the blinds when waking. Getting some sunshine helps with the production of melatonin, this helps your body clock associate with waking up.

Apply this to your working day, especially if you spend most of your time inside. Try to make a habit of going outside during your lunch break or a walk in the mornings etc as being out in the sun during the day will improve sleep at night.

We all know that a good night’s sleep helps your body function the following day but did you know that sleeping also:

-activates your immune system to help the body defend itself against infections

-during deep sleep your brain releases growth hormone which stimulates tissue growth and muscle repair

-facilitates learning and memory

 

Sleeping position:

The two positions most suited to the spine are on your side or your back. Sleeping on your stomach causes your back to arch and your neck to turn completely to one side. This is often a hard habit to change and you might find yourself unknowingly turning in your sleep but it’s still worth starting on your side or back.

Pillows:

When it comes to buying a pillow, the choices can be pretty over-whelming. Try to choose a pillow that is of a medium stiffness, too soft may feel lovely in the shop but is very unsupportive and too firm will give you a stiff neck in the morning. Feather pillows are usually good as they conform to the shape of your head and neck but collapse over time and should therefore be replaced annually. Due to this, you will find a lot of memory foam and latex pillows on the market as they last longer and are cut into a contoured shape to give more support.

Choose the height of the pillow to suit your sleeping habits; if you are predominately a side sleeper you will find a medium to high profile will be better as it fills the distance between your shoulder and head. A back sleeper will prefer a smaller profile so it doesn’t keep your neck in a flexed position all night replicating a slumped position.

What about the rest of your spine?

Pillows can also be used to keep the mid and lower parts of the spine in a neutral position, try using a pillow between your knees to avoid moving your top leg in front of you which twists your spine. Sleeping on your back can cause the lower back to overarch, try a pillow under your knees to decrease this pressure on your lower back.

Hopefully this basic overview will help improve some sleeping habits! If you have any questions regarding this information or relating to any current musculoskeletal complaints, give us a call at the clinic.

Parkdale Osteo Clinic now sell pillows and offer a free week trial to help you find the correct pillow suited to you, contact the clinic to discuss.

http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock

http://www.helpguide.org/harvard/how-your-body-clock-affects-your-sleep.htm

http://sleephealthfoundation.org.au/pdfs/Good%20Sleep%20Habits.pdf