Apr 13
There are a lot of stretches out there. This is one I like.
Like video instruction?
take a look at this one: http://drgwilliam.com/2009/12/21/breathing/
or this one: http://drgwilliam.com/2009/12/04/sleep-better/
Dec 04
Sleep is a valuable resource. Due to the types of problems I see in my office, I am frequently talking about sleep with my patients. Here are some general tips and a video link with a demonstration. (Don’t worry, the video is not just me taking a nap).
1. Minimize stress to your spine. Get it into a neutral position.
- For back sleepers, try elevating your legs. Place a pillow under your knees. This can take some stress off the lower back by relaxing your hip flexor muscles.
- For side sleepers, bend your knees and place a pillow between them. If you can keep your legs parallel to one another, they won’t get a chance to pull on one muscle group more than another. Make sure that the pillow under your head is roughly the same width as your shoulder so that that your neck is not cranked up or down. Resist the urge to put your arm under your head–this can put pressure on some sensitive nerves and blood vessels which can cause numbness.
- For stomach sleepers, don’t do it. I don’t know of a good way to sleep on your stomach. Sorry. If you do it frequently, then you’ll just need to call your chiropractor on a regular basis.
2. Create a routine
- regular exercise will put your body into a rhythm, but don’t do it too close to bed time. This gets the nervous system geared up for more action.
- go to bed a the same time each night
- consider keeping a sleep journal to help identify patterns
3. Try to sleep on a regular cycle
- your body works on 90 minute cycles during restful sleep. This means you’ll do better if you don’t wake in the middle of one. Go for 4.5, 6, 7.5, or 9 hours.
4. Keep a pedestal fan in your bedroom
- first, it is a great source of white noise (ceiling fans don’t work as well for this). Think of it like a jammer to block out other sounds that might interrupt your rest.
- second, a gentle breeze across your face actually puts your body into a state called “sensory adaptation”. The constant stimulus will cause your brain to ignore it, thus calming your sympathetic nervous system and enhancing your sleep.
5. Watch what you put into your body
- avoid stimulants like coffee, tea, and soda
- don’t drink liquids too close to bed time–those bathroom trips can be a major interruption
- melatonin, vitamin B, and other supplements can be helpful. However, it must be customized for each person. Call me to find out more (360-834-3434)
6. Pick the right mattress and pillow–ready for the secret?
- there is no ’silver bullet’ of mattresses. everyone must find what works the best for them.
- in general, try to balance comfort with support. I use a firm mattress with an inexpensive foam egg crate pad on top.
- see the video for the pillow I recommend–if you went to the trouble to read this far, you may simply mention this article to receive $10 off of one of our Tri-Core Pillows.
