Archive for sleep

Australia Day Survival Tips

Whether it’s the beach, a barbie or backyard cricket, Australia Day is all about relaxing and having fun with your mates. Whatever you plan to do to celebrate our special Aussie Day, make sure you take care of your back with these Australia Day Survival Tips from Bruce Lane of Lane Chiropractic clinic at Pottsville.

Keep Active

While a day off is a great excuse for lying on the couch, make sure you get at least 30 minutes of exercise per day to keep your back and your whole system moving. It’s particularly important to keep moving and activating your core stabilising muscles to support your back.

Watch Your load

This time of year we can get a bit too excited about backyard games and beach fun. It’s during this time that I find people will often over extend muscles, especially when they haven’t been exercising much previously, and put their backs out. If you feel pain, it’s your body’s way of telling you to stop. Make sure that when you are having fun, listen to your body and its limits.

Be careful about how much you lift and watch your lifting technique. On a day when we often fill our eskies for parties, we can forget correct lifting techniques. Make sure you bend your knees and lift with a straight back. Use your legs to take the load, not your back. If the load feels too heavy, get someone to help you.

Watch for stress injuries. Our backs take a lot of strain a lot of the time. Most of the time they are pretty tough and don’t let us know that we are pushing things too far. Think about how your daily activities impact your back (even too much inactivity can impact your back). Be mindful of how your back feels and how you can relieve stress on it.

Travel Safely

If you are traveling this Australia Day, these handy travel tips will help you enjoy the best time away:

  • Take regular stretch breaks at least every one to two hours
  • Tuck in your chin and roll your shoulders back every hour to loosen tight muscles
  • Use back support, such as a small, rolled towel. Alternate behind the back and then between the shoulders.
  • Sit upright with your head back before setting the position of your mirrors. This will remind you not to slouch.
  • Stay well hydrated, sip water often.
  • Pillows are light, so take a supportive pillow with you.
  • Put your seat upright and ensure your tailbone is as far back in the seat as it can be, with shoulders and head as supported as possible by the seat.

If you are travelling by plane, most of these tips apply. In addition, where possible sit in an aisle seat to make it easier to regularly stretch and walk during the flight. Be careful lifting suitcases. Bend with your knees, not your back. Also, regularly roll your ankles in circles and point then flex your feet to reduce the risk of deep vein thrombosis.

Sleeping in an unfamiliar bed

If you are sleeping away from home this weekend here are some tips to protect your back and give you a good night’s sleep.

  1. Sleep on your back or side as much as possible, avoid sleeping on your stomach!
  2. If the bed is ‘saggy’, consider putting the mattress on the floor.
  3. Use a ceiling fan instead of air-conditioning where possible to avoid cold blasts of air on your neck or back.
  4. Compensate for dips in the mattress by placing a small, soft towel under your side.
  5. Always stretch after sleeping.
  6. Stay well hydrated, sip water often – but not too much before bed otherwise you will be up in the night!

Australia Day Survival Tips

Whether it’s the beach, a barbie or backyard cricket, Australia Day is all about relaxing and having fun with your mates. Whatever you plan to do to celebrate our special Aussie Day, make sure you take care of your back with these Australia Day Survival Tips from Bruce Lane of Lane Chiropractic.

Keep Active
While a day off is a great excuse for lying on the couch, make sure you get at least 30 minutes of exercise per day to keep your back and your whole system moving. It’s particularly important to keep moving and activating your core stabilising muscles to support your back.

Watch Your Payload
This time of year we can get a bit too excited about backyard games and beach fun. It’s during this time that I find people will often over extend muscles, especially when they haven’t been exercising much previously, and put their backs out. If you feel pain, it’s your body’s way of telling you to stop. Make sure that when you are having fun, listen to your body and its limits.

Be careful about how much you lift and watch your lifting technique. On a day when we often fill our eskies for parties, we can forget correct lifting techniques. Make sure you bend your knees and lift with a straight back. Use your legs to take the load, not your back. If the load feels too heavy, get someone to help you.

Watch for stress injuries. Our backs take a lot of strain a lot of the time. Most of the time they are pretty tough and don’t let us know that we are pushing things too far. Think about how your daily activities impact your back (even too much inactivity can impact your back). Be mindful of how your back feels and how you can relieve stress on it.

Travel Safely
If you are traveling this Australia Day, these handy travel tips will help you enjoy the best time away:
• Take regular stretch breaks at least every one to two hours
• Tuck in your chin and roll your shoulders back every hour to loosen tight muscles
• Use back support, such as a small, rolled towel. Alternate behind the back and then between the shoulders.
• Sit upright with your head back before setting the position of your mirrors. This will remind you not to slouch.
• Stay well hydrated, sip water often.
• Pillows are light, so take a supportive pillow with you.
• Put your seat upright and ensure your tailbone is as far back in the seat as it can be, with shoulders and head as supported as possible by the seat.

If you are travelling by plane, most of these tips apply. In addition, where possible sit in an aisle seat to make it easier to regularly stretch and walk during the flight. Be careful lifting suitcases. Bend with your knees, not your back. Also, regularly roll your ankles in circles and point then flex your feet to reduce the risk of deep vein thrombosis.

Sleeping in an unfamiliar bed
If you are sleeping away from home this weekend here are some tips to protect your back and give you a good night’s sleep.
1. Sleep on your back or side as much as possible, avoid sleeping on your stomach!
2. If the bed is ‘saggy’, consider putting the mattress on the floor.
3. Use a ceiling fan instead of air-conditioning where possible to avoid cold blasts of air on your neck or back.
4. Compensate for dips in the mattress by placing a small, soft towel under your side.
5. Always stretch after sleeping.
6. Stay well hydrated, sip water often – but not too much before bed otherwise you will be up in the night!

Lane Chiropractic Pottsville has you covered this Australia Day long weekend. We are open on Saturday, 27th and Sunday 28th if you find you need help to get your body back in alignment before the working week.

Solving sleeping problems

Sleep, we all need it but what happens when you aren’t getting enough? Apart from making us feel lousy, a lack of sleep can have some quite serious health impacts.

GENERAL HEALTH RISKS IF WE DON’T SLEEP WELL:
Personal safety: If you don’t get sufficient sleep you place yourself and others at risk of work-related injuries and road accidents.
Mood: Without a good night’s sleep a person can feel very irritable, impatient and generally a bit emotional. Being able to concentrate on tasks becomes a challenge, which further impacts an already negative emotional state.
Learning and memory: The more tired you are the more you will struggle with learning new information as well as general memory function.
Cardiovascular health: Those with serious sleep disorders are at high risk of hypertension, irregular heartbeat and increased stress hormones.
Disease: The more sleep we lose the weaker our immune system becomes, which makes us more vulnerable to illness and disease.
Weight gain: Scientists have found a direct link between chronic sleep deprivation and weight gain because the body’s ability to process and store carbohydrates alters with continued lack of sleep.

Some studies indicate that there is an increase in levels of cortisol (stress hormone) when the body’s circadian rhythms are disturbed. When these levels remain high for a prolonged period of time, bone density reduces as well as muscle mass. The immune system weakens, fat accumulates in the abdomen area and it impacts the functioning of the thyroid gland.

THE BENEFITS OF REGULAR SLEEP:
Our body replenishes: Sleep is when our body goes into repair mode. Cells produce more protein, which is used to repair any damage while we sleep. Muscle injuries and other trauma heals faster while we are asleep.
Decreases depression: Without adequate sleep our body is not able to properly regulate serotonin levels. When our serotonin levels are where they should be we feel happy and we’re more productive.
Reduces chronic inflammation: Some studies suggest that there is an association with chronic inflammation disorders and the increase of stress hormones caused by the lack of sleep. Some of these chronic inflammation disorders include atherosclerosis, rheumatoid arthritis, heart conditions and cancer.
Reduces stress: When we lack sleep our body enters a state of stress. Blood pressure increases, which increases the risk of heart attack and stroke. A good night’s sleep can break the cycle of stress and counteract health impacts caused by stress.
Keeps our heart healthy: If we get 7-9 hours of sleep a night this significantly reduces the risk of heart disease and stroke.

COMMON CAUSES OF SLEEP DISORDERS INCLUDE:
Poor mattress and/or pillow
Too much caffeine intake
Snacking before bed
Too much alcohol
Too much stimulation (i.e. the television or computer)
Smoking cigarettes (especially within 30 minutes of going to bed)
Stress (relationships with loved ones, work problems, financial problems)
An injury or health ailment

HOW TO GET A BETTER NIGHT’S SLEEP:
Reduce environmental factors: Cutting back on stressors on the body, such as alcohol, cigarettes, caffeine and sugar, can help to improve sleep patterns.
Try to get some exercise: Even 20 or 30 minutes of exercise a day will help your body to relax more when you are ready for bed.
Develop a sleep pattern: This is even true for shift workers. Develop a nightly (or daily) pattern that helps you wind down. It may be as simple as a cup of warm milk, some soft music or five minutes of quiet time just before bed. Over time this will help signal to your body that it’s time for sleep.
Stop screen time: It has been proven that working on smartphones, computers and other smart devices impacts the body’s ability to wind down. Even television impacts our ability to sleep. Try to turn off all of these devices at least an hour before bed.
Drink plenty of water: Drinking plenty of water throughout the day will help to flush your kidneys and generally cleanse your whole system. Just don’t drink too much before bedtime otherwise you will be up in the night!
Have good bedding: If your mattress and pillow are too soft or too hard it will impact your ability to sleep. Find the right mattress and pillow that will provide proper support for you so that you can feel comfortable all night long and wake up feeling great too.

Sleeping pills are not recommended because, even if they work, they are only masking the real problem and may cause side effects.

CHIROPRACTIC CARE
Chiropractic care can help you get the sleep you need. This type of treatment improves the blood flow in the nervous system and it corrects any misalignments or subluxations in the spine that may be causing your sleep problems.

Subluxations compress the nerve, which causes a lack of communication between the spine and the brain. This can lead to a stress response that puts the body out of balance, so sleep becomes a challenge. This can be easily treated with chiropractic care.

Regular chiropractic care can also solve several other problems that may be the cause of sleepless nights such as back pain, breathing problems, and restless leg syndrome. Many people are thrilled with how well their sleep has improved after getting regular wellness adjustments. Regular chiropractic care has been shown to improve the symptoms and conditions of insomnia patients by helping them to sleep better and, as a result, improve the quality of their daily life.

Chiropractors can also provide advice and assistance with supportive mattresses and pillows.

Chiropractic care isn’t just for adults suffering with sleep disorders; children can also greatly benefit from chiropractic treatment.

For more advice contact Lane Chiropractic Pottsville on 6676 2270.