Lifestyle

Being able to get an optimal amount of sleep is so important to all aspects of our health. Many would regard this as the cornerstone of our well-being. Reduced sleep and reduced quality of sleep is a factor in many health problems, including heart disease, stroke and dementia. Sleep is necessary for repair. For the brain, immune system, blood vessels….everything!

Everyone is different but it is believed that all adults need at least 7 hours sleep a night.

Discomfort or body pain can make it tricky to settle to sleep, or wake you from your sleep. Sometimes moving around in bed is challenging. People can find themselves moving in bed in a very robotic manner. Waking early due to the need to get up and move for relief may also pose an issue.

There are so many factors that contribute to a good night’s sleep. Consider the following to aid your restful night:

• Have a routine. Go to bed and get up at the same time.
• Exercise daily, but not too close to bedtime. Exercising outside is useful.
• Avoid stimulants close to your bedtime eg. Caffeine and nicotine.
• Avoid alcohol or a large meal close to your bedtime.
• Develop a relaxing routine leading up to sleeping – a bath, reading… limit or avoid electronics in the bedroom or their use before bed.
• Ensure your bedroom is dark, quiet and a cool temperature. If your phone is with you, silence it.

Sleep myths

• It isn’t true you need less sleep as you get older.
• You can’t catch up on your sleep.

Sometimes a specific sleep disorder may need to be addressed. Consider a consultation with your GP if you think this may be the case.

If you’re struggling to get physically comfortable in bed I can help. I can assist you in resolving your pain or helping you to manage it. Sometimes looking at your pillows and mattress, or the position you sleep in may need to be addressed or supported more effectively.

Rest well and take care 😴

Here are three things you could choose to implement now, and/or over the coming week. They don’t have to cost you anything and they all support your musculoskeletal well-being.

1. Stretching and flexibility exercises: Engaging in regular stretching routines can help improve your flexibility and maintain good muscle and joint health. Consider incorporating simple stretches into your daily routine, focusing on areas like the neck, shoulders, back, hips, and legs. Remember to stretch gently and avoid any movements that cause pain or discomfort.

2. Proper posture and ergonomic setup: Maintaining good posture is crucial to prevent musculoskeletal issues. Whether you’re sitting or standing, try to keep your spine aligned, shoulders relaxed, and avoid slouching. Additionally, ensure that your workspace is ergonomically set up, with a comfortable chair, proper desk height, and adequate support for your back and wrists.

3. Regular physical activity: Engaging in regular physical activity not only benefits your cardiovascular health but also supports your musculoskeletal system. Activities like walking, jogging, swimming, or strength training can help strengthen muscles, enhance bone density, and improve joint flexibility. Find activities you enjoy and aim for at least 150 minutes of moderate-intensity exercise per week.

Remember, these are just general suggestions. If you do need more assistance with any of the above, please get in touch. Invest in your well-being.