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Partnership Patter

Partnership Patter

Advice and insights into Chiropractic and Health from the Chiropractic Partnership. Looking after the people of Norfolk

Sleep

2016 Posted on Fri, October 14, 2016 18:30:55

Insomnia has reach epidemic in the UK. Nearly half of us are getting 6 hours of sleep
or less a night with 4 out 5 people complaining of disturbed or inadequate
sleep.

In 2012, 15.3 million NHS prescriptions
were made for sleep medication with 1 in 10 of us taking regular sleeping
medication. This problem has been getting worse but this isn’t really
surprising in a culture that values productivity and activity above all else
and is almost scornful of rest and relaxation. Resting and relaxing for people
nowadays is watching TV, browsing on the laptop or some other kind of
electrical device. This may seem relaxing to you but to your brain and body it
is anything but relaxing.

You Cannot Be Healthy Without Adequate Sleep

Sleep is absolutely essential for
maintenance and repair of the whole body including brain, immune, digestive and
musculoskeletal system. In fact, sleep is so important to our health that total
sleep deprivation could be fatal.

A full nights sleep can:

· Enhance memory

·
Improve athletic performance

·
Boost energy and mood

·
Improve immune function

·
Increase stress tolerance

Having any less than 6 hours of sleep a day
has been associated with low-grade inflammation, insulin resistance (diabetes),
obesity, cardiovascular disease, and cognitive decline.

Here’s the key part, you can have the
perfect diet and exercise but if you don’t sleep well and manage stress you can
still suffer with problems.

How To Get A Good Night’s Sleep

Reduce
your exposure to artificial light

Artificial light disrupts our circadian
rhythm and confuses our brain and body about when it is nighttime.


Tips
to avoid light exposure:

·
Stay off electrical devices an
hour before bed

·
Make sure your bedroom is pitch
black using blackout shades

·
Turn off all electrical devices
that glow

·
Alternative you could use a
sleep mask

Don’t
be too full or too hungry before bed

Recently at my nutrition class I talked
about the importance of eating a light dinner or snack around bedtime to help
with sleep. Carbohydrates have been shown to help people sleep better (1).

Some
other useful tips:

·
Avoid caffeine after 4pm
especially coffee

·
Avoid any work or stress an
hour before bedtime

·
Go to be bed earlier

·
Get yourself into a routine before
going to bed so your body knows you are about to go to sleep

Controlling and managing your stress levels
will have huge benefits on your sleep along with movement and exercise.

Reference:

(1) https://sleepfoundation.org/sleep-topics/food-and-sleep



Routine and Rhythm

2016 Posted on Wed, September 14, 2016 18:08:58

Image result for life rhythms

Yes!
Schools are all now back and life has returned to “normal”. Don’t get
me wrong, I love summer holidays, particularly with the weather we’re having. I
have loved going home at lunch and playing with my boy or hanging out with
visiting relatives. Having some time off and doing spontaneous things as well is awesome. But after a while things suffer. My swimming has pretty
much dropped off and I’m behind with paperwork. I’m craving the rhythm of
routine.

And naturally so. Our bodies thrive in rhythm. We all have sleeping cycles,
eating cycles, menstrual cycles (females only), adjusting cycles. When we honour
these we innately know when we need sleep, food or even an adjustment.

But saying that, when we do the same thing day in day out, we stagnate. Take exercise for example. If we keep the same steady pace for the same amount of time on the treadmill every time we go to the gym we won’t make much improvement. If however, we vary the intensity over the same distance or time we will make more change. We need to challenge ourselves to grow. And than of course, check in to see what changes we are making.

So, like most things it comes down to balance. Regular routine or rhythm is perfect. If we want to grow and develop, we need to build in challenges and checks to make sure we are achieving. I think we also need to keep a little of the summer holidays with us and keep that spontaneity and fun in our lives.



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