Good night, sleep tight!

We all feel better after a good night’s sleep. We feel rested, more alert and have less of that painful yearning for caffeine. However, sometimes it’s hard to get those eight hours of uninterrupted sleep that can be so refreshing. Whether it’s due to environmental factors, busy schedules or simply having children, sleep can be a low supply, high demand commodity.

However, there are a few things that you can do to improve the quality of what sleep you do have:

1. Choose a good mattress

Your mattress should be flexible enough to adapt to your body’s shape, but firm enough to support your spine. You spend anywhere from ¼ to 1/3 of your life in bed, so making an investment in a quality mattress that significantly impact your overall health. You wouldn’t cheap out on another aspect of your health, so think of your mattress as the same kind of decision.

2. Test your pillow

Your pillow should help keep your head and neck in line with your spine. Whether you sleep on your side or on your back, your head and neck should be supported in a neutral position.  Try out a variety of pillows in the store to find the one that feels comfortable and works best for you. Different types include memory foam, fibre, feather and buckwheat. A cervical pillow can give your neck the support it requires to prevent any unnecessary pain or discomfort.

3. Don’t sleep on your stomach

Canada’s chiropractors recommend sleeping on your back or side. Sleeping on your stomach causes a lot of stress and strain on the muscles and joints of your neck. This can disrupt sleep and also lead to pain and neck stiffness in the morning. Sleeping on your back or side allows your head and neck to stay in a more neutral position and allows your spine to relax into its natural alignment.

4. Low back feeling strained?

If you find that throughout the night, your low back starts to ache, there could be undo strain on the muscles and joints in your low back. If you have low back pain and sleep on your back, try putting a pillow under your knees to take some of the pressure off your back. Side-sleepers should put a pillow between their knees for support.

5. Get to bed on time

Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm. By creating good sleep habits, your body is able to conform to a routine that helps to maintain sleep hygiene. It is ideal to avoid naps to prevent spoiling this routine, but if you must, limit naps to less than 30 minutes and only nap before 3p.m. This will ensure that you are still tired enough to go to sleep the following night and not interrupt your circadian rhythm.

6. Wind down

To allow your body the chance to wind down after the day, try to avoid stimulating activities within two hours of bedtime. This includes caffeinated beverages, heavy meals, alcohol and vigorous exercise. All of these things can disrupt sleep and prevent a person from falling asleep.

7. Use relaxation cues

We often spend the majority of our day on the go, and some people find it difficult to just instantaneously turn that off. Discover your preferred method of relaxation, whether it is a hot bath, relaxing music, reading or meditation. Using these activities to prepare your body and mind for sleep can allow you to fall asleep easier and quicker.

8. Light up your life!

At night, light can prevent one from falling asleep in the same way that it can help wake you up in the morning. So ensuring that your bedroom is dark at night can help prepare yourself for sleep. This includes artificial light, such as television, cell phones or tablets, which can often wake you up more. If possible, turn down the brightness settings on your devices or just abstain from using them 20 minutes before bed. In the morning, open the curtains or blinds soon after you wake up to make you feel more awake. Bright light helps to regulate your natural biological clock.

Sleep is an important aspect of your overall health, as it’s critical for the repair and maintenance of both your mind and body. 

Resources

http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/good-night-s-sleep.aspx

Is Your Handbag Too Heavy?

We know that balance is important. Posture has been stressed since we were kids. However, currently about 50% of the population walks around with a huge weight imbalance every day. Some women carry the whole world in their handbag, but a heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side.

The good news is pain and injury can be easily avoided by following a few simple tips:

Choosing and Packing Your Purse

1. Choose a handbag that is proportionate to your body size and no larger than what is needed. Your handbag should not weigh more than 10 per cent of your body weight.
2. Choose a handbag that has several individual pockets, instead of one large compartment. This will help to distribute the weight of the contents more evenly and keep them from shifting.
3. Change the size and weight of your wallet once in a while. You may also consider one wallet for your work and a different one for when you go out, as you may need different objects for both.
4. Ensure the weight is evenly distributed in the purse by using all the pockets.

Carrying Your Purse

1. Use both hands to check the weight of the handbag.
2. Instead of always carrying your handbag on the same shoulder, switch sides often so each shoulder gets a rest.
3. Keep your shoulders straight --many women have a habit of lifting the shoulder on which the purse is carried to keep the straps from slipping.
4. Try to maintain good posture. When standing, your head, shoulders, hips and ankles should line-up, one comfortably above the other.
5. If you can walk to lunch or a meeting, lock your purse in your desk or locker and carry only your cash and/or credit cards in a pocket.

Resources

http://www.yourback-health.com/lifestyle/pack-it-light-wear-it-right-handbags/

Back Tips

Back pain is one of those things that you don’t think about until it’s all you think about. When your back hurts, many other things suffer, too. Your energy is lower, your focus shifts and your favourite activities often become sidelined. Everyday activities such as getting in and out of the car, lifting a child or carrying groceries can become painful and exhausting. Even if you are not feeling sore, your back may potentially be stressed and headed toward injury

Indicators of a Healthy Back

1. Good posture

A healthy back can hold itself up straight with relatively little effort. Slouched posture puts stress on your spine, and even your organs.

2. Ease of movement

Ease of movement means lack of stiffness or limitations when doing things like getting in and out of a chair or car, or bending over to pick up something. If you are usually stiff, your back may need a tune-up.

3. Range of motion

Range of motion is about your ability to bend and turn your torso.

For example, can you:

-Turn your chin to your shoulder?

-Go past your knees when bending forward to touch your toes?

-Reach your knees with your fingers when bending sideways?

-Tilt your head far enough back to see the ceiling without bending your back?

Reduced flexibility may be a sign that your spine isn’t moving properly.

4. Performance

A healthy back should be able to sustain physical activities such as gardening or spring house cleaning, without being so sore the next day that you can hardly function. It’s OK to be a little stiff, but not to the point where you can’t move.

Tips for a Healthy Back

-Be aware of your posture when sitting, standing, and even sleeping – sleeping on your back or side is best for your spine.

-Build core muscle strength. This means the muscles in your abdomen, back and sides. These muscles are what hold your spine upright, and strength with them means less strain on your back.

-Drink lots of water to keep the discs of your spine well hydrated, so they can do their job.

-Practice good nutrition for healthy bones and muscles, and to prevent osteoporosis. Take your vitamins and eat foods high in nutritional value to help supplement your growth and survival.

-Take frequent stretching breaks to keep your back limber. Any position for too long is bad for your back, so frequent breaks are optimal. Staying in shape and keeping your cardiovascular health maintained are both critical for general and back health.

-Practice safe lifting techniques. Keep your back straight, bend your knees and use your leg muscles to lift. Keep the C-curve in your lower back as you are lifting to prevent injury.

Think about your back before it hurts! A lack of pain does not mean everything is working properly. A spinal assessment, especially after a fall or sprain, is a good investment in your back’s health.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/healthy-back/back-tips.aspx