Why a good sleep is important
A lot of effort and money are invested every year in the study of the sleep, understanding its importance, the problems caused by the lack of it and consequently how to get the best rest.
Sleep is a vital, often neglected, component of every person’s overall health and well-being. According to the National Sleep Foundation, adequate sleep for adults is between 7 and 9 hours a night, and athletes may benefit from as many as 10 hours. Accordingly, sleep is as important to athletes as consuming enough calories and nutrients.
One of the reasons for this requirement is that the body heals during sleep. Sleep is important because it enables the body to repair and be fit and ready for another day. Other benefits include:
- Better performance intensity
- More energy
- Better coordination
- Faster speed
- Better mental functioning
So, let’s talk a bit about what we usually sleep on, about insomnia and some approaches to improve our sleep.
Which is the Best Mattress for You?
When you chose an outfit, many of you are very aware of our own body shape and how to dress accordingly. When it comes to your mattress, you should do the same, since one size does not fit all. There are numerous factors that determine the suitability of your mattress depending on your height, weight, body shape, and sleeping position. These differences must be considered when selecting the best mattress for you; after all you spend 1/3 of your life lying on it.
When you choose a mattress, you want to consider not just the price but also:
- Firmness and support of the mattress
- Thickness of the comfort layer
- Temperature regulation
- Moisture dispersal
Body Shape, Weight, and Sleeping Position
Body shape directly affects the distribution of weight in your body and on the mattress and it is an important factor to consider. It is also important to know that your sleeping position may require a specific support. It would be advisable to seek some professional advice to decide which the best mattress is for you. There is a multitude of brands and products on the market. Here is a good description of the different sleeping positions and body types, and the product recommendations to go with them to help you to understand what you need.
Measure Your Spine to Find the Perfect Mattress
Last week I had such a satisfying experience working on a project with a set of experts in foam and mattresses with our Back Scan Idag M 360 Pro. My task was to measure the shape of the spine of various test persons and detect the changes on different mattresses. The ultimate goal will be to suggest/create a personalised product able to support the spine in an optimal way while sleeping. No more waking up with aches and pains because you bought the wrong mattress.
At Swissphysio we use the Back Scan Idag M360 Pro to measure the shape and function of your spine in various positions and situations. Not just standing or lying, but also sitting at the desk. We can also check your spine in a dead lift or while you are sitting on your bike. Swissphysio is one of the few clinics in the northeast to provide this service and product.
Interested? Book you own Back Scan today.
Insomnia
There are many ways to experience insomnia: some people struggle to fall asleep, some to stay asleep, and some don’t sleep at all for long stretches of days. Even those who don’t usually struggle with sleep find themselves waking up too early or fighting to get to sleep around two specific points in the year: daylight savings. In spring, the new longer days and the shifting of the clocks can throw our circadian rhythm out of sync. If you’re the type of person who rises with the sun no matter what time the sun comes up, the earlier mornings can really eat away at the hours of sleep you need.
The best way to take control of your sleep is to practice good sleep hygiene:
- Have a fixed wake-up time: try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep
- Don’t nap during the day
- Stop using your electronics for an hour before bed, as they increase mental stimulation and the blue light decreases melatonin production
- Get sunlight exposure during the day
- Reduce caffeine and alcohol intake
- Try some mindfulness exercises to relax
Acupuncture for Insomnia
Acupuncture has been proven to help insomnia and improve sleep quality. Our acupuncturist loves seeing the improvement in the patients’ sleep when they come for treatment (even if that is not their main priority!). From a TCM (Traditional Chinese Medicine) perspective, there are many different imbalances which can contribute to disturbed sleep. For effective treatment, it is important that each individual receives a course of treatment based on their individual diagnosis.
A preliminary report in 2004 showed that acupuncture increased night-time melatonin production and total sleep time in patients with anxiety. The patients who received acupuncture also fell asleep faster, were less aroused at night, and were less stressed.
Other studies have shown that acupuncture also helps improve sleep for people with insomnia without significant other health problems. For example, this study in 1999. A key point in this and other studies is that “true and individualized acupuncture” shows efficacy in primary sleep disorders- meaning that each patient may be treated differently – depending on their TCM diagnosis by a qualified holistic Acupuncturist.
Don’t stay awake, book your appointment with our acupuncturist Roberta now.
