For most of us, the day begins with an alarm clock! Many of us wake, still feeling tired after a restless, disturbed, wakeful night.
Sleep is vital for our well being and a subject that at Neuroworks, your Ealing Chiropractor is very passionate about since it is one of the most important functions of the brain. Neuroworks Chiropractors Johan and Jake are both Chiropractors with an interest in neurology. They point out that NHS figures suggest that one-third of us here in the UK suffer from insomnia that is affecting their health.
Johan adds that the Sleep Council’s ‘Great British Bedtime Report‘(1) highlights physical health problems as a major cause of poor quality sleep and insufficient sleep, these problems include Obesity, affecting 11%, Arthritis, affecting 10%, Back pain, affecting 9%, Diabetes, affecting 9% and Asthma, affecting 9%.
However, the worst culprit seems to be stress, with an astonishing 47% of us saying that stress or worry is preventing them from sleeping at night.
Our Tips For A Good Night’s Sleep
Your Ealing Chiropractor has put together this helpful five-point checklist for a better night’s sleep.
If pain is keeping you awake
The Sleep Council figures make it clear that physical health problems can be a major cause of sleep problems. If you have pain with a biomechanical cause, whether this is back pain, arthritis, headache or another problem, please call to arrange an appointment on 020 8566 3757 now.
Develop your own bedtime ritual
Having a regular bed time and wake up time can help to regulate the body clock making it easier to fall asleep and stay asleep.
A relaxing bedtime routine should not involve using computer, laptop, mobile phone, etc., not only can these cause stress or excitement that can make it harder to fall asleep, but the bright ‘blue’ light they emit can interfere with our circadian rhythm and prevent our bodies from producing melatonin, the so called ‘sleep hormone’.
Although TV is less likely to have this effect, sleep experts advise not having a TV set in the bedroom.
Avoid daytime napping
While a short ‘power nap’ can help you get through a demanding day, for those with trouble getting to sleep at night, daytime napping, especially afternoon napping should be avoided.
Sleep experts advise that daily exercise is good for sleep. Those who exercise five or six times a week are the least likely to be taking any form of medication to help with sleep. Any exercise is good, vigorous exercise is the best and it does not seem to matter what time of day a person exercises.
Evaluate your bedroom
- Is your bedroom clean, calming and uncluttered?
- Do you have a comfortable bed of the right size for you?
- Is your bedroom dark – can you eliminate all light at night?
- Is your room cool? The optimum temperature for sleeping is between 60-67oF (approx 15-20oC).
- Can you eliminate all noise? If your partner snores, this could be a problem so ear plugs may be a solution.
To help with the above, consider decluttering your bedroom – making it easier to clean as well as more restful. Use a sleep eye mask or blackout curtains to eliminate light and regulate the temperature with a humidifier or fan.
Your bed is very important and a poor sleeping position using the wrong type of pillow or mattress can lead to health problems such as neck pain, lower back and hip pain as well as headaches. If any of these problems affect you, it would be a good idea to consult your Ealing Chiropractor before investing in a new bed.
To Sum Up
The evidence suggests getting sufficient sleep can reduce stress levels, improve memory, creativity and even athletic performance. Following the tips suggested by Johan and Jake really can help to improve your sleep. Prioritise getting the right amount of sleep at night for the sake of your health.