Sleeping Problems

Do you suffer with sleeping problems? Contact us today on 020 7228 6906 or info@reflex-health.com.

“Sleep is the golden chain that ties health and our bodies together” -Thomas Dekker

We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Sleep is a critical function and we need it Sleeping Problems

One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. These facts and experiences need to be processed and stored which generally happens while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called "consolidation." Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. [1]

Conditions - do you experience / have you had?

Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue and synthesize hormones.

A few things you can do to help aid in your sleep:

  • Limit the consumption of caffeine
  • Avoid alcohol, cigarettes, and heavy meals in the evening.
  • Avoid electronics at least an hour before bed
  • Stay active by doing regular exercise
  • Ensure you get daylight (Vitamin D) in the mornings to help manage your circadian rhythm [2] and avoid bright light in the evenings
  • Invest in a good supportive mattress and pillow that support your spine
  • Set a daily routine 
  • Practice a relaxing bedtime ritual e.g. Perform breathing exercises 15 minutes before you fall asleep.
  • Try taking a Magnesium supplement before bedtime.
  • Sleep on your side or back.
  • When sleeping on your side, place your EAR, SHOULDER AND HIPS IN 1 LINE.  Ensure your head is not forward of your shoulder and hip.  Bend your knees and place your ear flat against the pillow.
  • If you’re still having trouble sleeping speak with your chiropractor or sleep professional. 

Image on the left was created by Professor Chris Idzikowski, director of the UK Sleep Assessment and Advisory Service




Image source: http://www.flatseats.com/General/positions.htm

Restless sleep can also be associated with back and neck pain. Our chiropractors can advise you to relieve back pain, breathing problems, and restless leg syndrome. Many of our patients have commented about changes to their sleep. 

At Reflex Health we offer a sleep advice service where we can:

  • Check your pillow or recommend an orthopaedic pillow
  • Advise you on the best sleeping positions for your spine
  • Teach you relaxation and breathing techniques
  • Commonly our patients tell us that their changes after seeing their chiropractor.

If you have sleeping problems, call us on 020 7228 6906 or info@reflex-health.com.


References:

[1] https://sleepfoundation.org/excessivesleepiness/content/why-do-we-need-sleep

[2] https://sleep.org/articles/circadian-rhythm-body-clock/


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Dr. Ari Mihailidis