Rest Easy- How To Ensure A Good Nights Rest

Sleep problems are actually extremely common in our society, and they can have serious consequences. Sleep problems can lead to difficulty concentrating, memory lapses, loss of energy, fatigue and emotional instability, and in the longer term, can elevate your risk of serious health conditions including high blood pressure and heart attack. And poor sleeping can cause difficulties with learning, memory, thinking and feelings, which may lead to poor school and work performance. Furthermore, problem sleepiness can manifest as drowsy driving or workplace accidents and errors.
Aside from some of the more serious things that could be negatively affecting your sleep, there are some variables or situations that you can have more control over. Let's talk about how to change your sleeping conditions so you sleep easier and get the rest your body needs:

1. The Right Sleep Position: The position that is the least stressful on your body is on your back with a pillow under your neck and another under your knees so they are comfortably bent. Bent knees give the lower (lumbar) spine support. The pillow under the neck gives it support as well. However, not many people are able to stay in this position for an entire night. Also, people who snore tend to avoid sleeping on their back because their snoring becomes worse.

2. The Right Mattress: Try to have as firm and supportive of a mattress as you can for your body. Also find out about the warranty. Good mattress companies provide a warranty that pretty much guarantees your satisfaction. It may include a trial period (to see if the bed works) and a money-back guarantee if you don't like it.
Pillow tops are not necessarily a good thing. Much of the time, pillow tops soften up the surface of your bed too much, which means it will not support your body well. You need to see how it feels when you sleep on it. Memory foam mattresses and tops are very supportive, and they do mold to your body. The only drawback is that they can trap heat. If you run hot at night, this may not be the mattress for you.

3. The Right Pillow: In general, your pillow must support you in the sleep positions you are in at night. If you only sleep on your back, your pillow must support your neck accordingly. If you only sleep on your side, the pillow must be thick enough to support the entire part of the body from the neck to the shoulder at a 90 degree angle. If you sleep on both your back and your side, the pillow needs to support both positions.
Custom-made pillows are available that can provide you with the proper support for your body and sleep patterns. Your doctor can actually take measurements of your body so a pillow can be created to fit you perfectly.

Just ask one of our Doctors who will be pleased to help you select a Tempur Pillow, that is the correct fit for you.
To learn more about proper sleep position and what you can do to ensure a good night's rest, talk to your doctor.

BACK TO BASICS

A GUIDE TO BEST DESK PRACTICE

Although there are many different causes of back pain, poor posture while working at

a desk can be an influential factor.

The pace of working life means that we don’t

Always stop and think about the damage we might be causing when cradling the phone

between our neck and shoulder or sitting with our legs crossed.

A few minor changes to some bad desk habits can reduce your chances of not only back pain,

 but also some other common conditions, such as neck pain, headaches and repetitive strain injuries.

With this in mind, California Chiropractic and Sports Medicine Center brings you this simple

guide to highlight the dos and don'ts of desk practice—

helping to improve your posture and keep the aches and pains at bay.

    BAD DESK PRACTICE                         

Don’t cradle the phone between your neck and shoulder. This can increase the risk of nerve compression the neck and shoulder area, leading to pain in the neck, shoulders, arms and hands. If you need to talk and type simultaneously, request a headset or use the hands-free function on your phone.                                                       

Avoid slouching to one side or sitting with your legs crossed. This puts your spine and pelvis in an unbalanced position, placing unnecessary strain on your body.

Don’t let your PC mouse stray across the desk. Keep it close to the side of your keyboard to avoid having to stretch to reach it, as this creates tension in the shoulder.

Objects under your desk can obstruct the natural resting position of your feet, affecting the rest of your posture.

GOOD DESK PRACTICE

Sit well back in your seat, allowing your chair to support your back. Ensure you have equal weight on

both sitting bones

Ensure your chair is close to your desk and at the correct height to allow your wrists to rest comfortably on the desk with your elbows at right angles. If your feet don’t touch the floor, use a footrest.

Your knees should be slightly lower than your hips, which automatically puts your spine in an optimal position. To do this, angle your chair forward slightly, or use a wedge-shaped cushion.

Your monitor should be directly in front of you, roughly arm’s length away with the top of the monitor at eye level. This keeps your neck straight and relaxed while you work

If you have any questions please contact us anytime! We look forward to hearing from you.

 We can be contacted at:

04 429 8292 or

doc4athletes@yahoo.com