Sleep Quality: Chiropractic Bed Mattress

Sleep Quality and Bed Mattress… Are They Linked? And what is the best Chiropractic Bed Mattress out there?

Sleep is the most vital way for humans to recover. That’s why it is important to get a good amount of sleep as well as getting good quality sleep. When it comes to sleeping, two pieces of equipment can drastically change the quality of sleep as well as protecting your spine and neck. The two pieces are the pillow and the mattress. You need a good quality chiropractic bed mattress and pillow!

In the last blog we mentioned that the function of a pillow is to support the neck and upper back as well as providing comfort. The best way to choose a suitable pillow is dependent on one’s sleeping posture. This time we are going to sink in to the other piece of equipment, the mattress.

Plain & simple, a good chiropractic bed mattress will support your spine whilst you’re sleeping on it.

Just like the pillow, the mattress’s function is to provide the spine support and comfort at the same time. So the spine consists of 3 parts; cervical, thoracic and lumbar.

The Cervical Spine

The cervical spine which is also the neck is supported by the pillow. I’ve explained the physiological shape function of the cervical spine in the previous blog so go check that out here.

The Lumbar Spine

The lumbar spine is the spine that’s located in the low back. It’s has a similar ‘reverse C’ curve just like the cervical spine. The main function of the lumbar spine is to distribute stress and to bear the weight of the body. This is why out of all the vertebrae, the ones in the lumbar spine are the largest.

The Thoracic Spine

The thoracic spine is what fills the gap between the cervical spine and the lumbar spine. It is made up of twelve segments, located in the mid back and has an opposite curvature to the lumbar and cervical spine. As well as serving as the transition between the two primary curves (the lumbar and the cervical curves) it also hold the rib cage which protects all the organs.

When searching for a mattress we must find the one which best supports the curvatures of the spine. This way it maintains the health of the spine allowing it to function properly and decrease the likelihood of spinal degeneration and pain.

When to get a new mattress and how do you find the best Chiropractic bed mattress?

So firstly, how do you know it’s time for a new mattress? Well generally a good quality mattress lasts for around 7-12 years. But keep in mind that most mattress manufacturers design mattress’s that last for 10 years. A lot of the times deciding when to invest in a new mattress depends on the budget and individual pain tolerance. I am not suggesting that you should only consider changing mattress once you feel pain. But on the safe side I think 10 years is a good time to ponder about getting a new mattress. Another possible reason as to why you should change mattress is if your mattress has started to change shape. If you can see a part of the bed have sunk in around 1 to 1.5 inches it’s also an indication for a mattress change. Finally, if you are feeling pain, it’s time to treat your spine to a better mattress.

Choosing the perfect Chiropractic bed mattress!

Choosing the perfect mattress is dependent on your sleep posture. However it is a little less complicated than choosing a pillow because there is only one height for the mattress. When choosing a mattress, match your sleeping posture with the firmness of the mattress. This is because it helps keep your spine in a neutral stress free position for the duration of your sleep.

Back Sleepers

For back sleepers, choosing a slightly firmer mattress will be the ideal option. This is because it prevents sagging of the hip. This allows you to be in proper alignment for the duration of the entire sleep.

Side Sleepers

For side sleepers it is best to choose a mattress which is slightly softer than firm (not soft and not even medium, but not as firm as you would have it if you’re sleeping on your back). This way, there will be less pressure in your shoulders and hip. The softer mattress will also sink in allowing your spine to keep a straight line with the rest of your neck. If you know you move around during your sleep, try to find the dominant position and cater mostly to that.

What Chiropractic bed mattress do we suggest for your spine?

We suggest looking into the ABCA Mattress.

Choosing the right sleeping equipment is pivotal in maintaining your spinal health and having better quality sleep. We spend around a third of our lives in our bed, whether it’s sleeping, gaming, reading or watching television. So it’s important to invest in something that’ll keep you comfortable as well as keeping you healthy. So next time when you hunt for a new mattress take note of your sleeping pattern to find the perfect mattress for you.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Chiropractor Auckland - Chiropractic Bed Mattress

Good Sleep Quality: Pillow

The importance of good quality sleep and what we can do to improve our sleep quality

We all know the importance of good quality sleep. It can help us with our physical and mental health. Sleep quality can be improved through many means; supplements, timing and habits are a few of them. Those things can often be implemented without much cost. But there are two things that are just as important but can be overlooked. They are pillows and mattress. Both pillows and mattress play a very important role in determining the quality of sleep. Additionally, it is one of the best investments to prevent future back and neck issues. In this first of the two part sleep series, we are going to dive into looking at the most suitable pillow for you.

Function of a pillow & sleep quality

The functions of a pillow is to provide support and comfort. Our necks are made up of 7 vertebrae. These 7 vertebrae form a backward ‘C’ curve in our neck known as the cervical lordosis. The curve acts like a spring and distribute stress. Quite often when this curve is altered symptoms such as aches, pains and numbness will begin to show. When a good pillow is utilised, it can help support this curve so it maintains its physiological function and structure. This curve can be maintained by a pillow through two paths; the softness and the shape of the pillow. The way that one chooses the right pillow is dependent on the sleeping posture.

Choosing the right pillow to improve your sleep quality

Side sleepers

For side sleepers, it is recommended that the pillow that is a little higher. This is because when one is lying on the side the shoulder gives extra height. The higher pillow fills the gap between the neck and shoulders so the neck will not stay bent when you are a sleep. It is also important to go for a slightly firmer pillow if for side sleepers. This ensures that the neck is well supported and the head doesn’t sink in, leaving the neck bent sideways the entire night.

Back sleepers

For people who sleep on their backs choosing a slightly lower pillow would be the more beneficial choice. The reason for this is if the pillow is too high, the head will also be too high leaving the neck in a constantly flexed state. This means for the duration of your sleep, it’ll be placed exactly the opposite the revered ‘C’ shape that it’s meant to be. Overtime, the structure of the neck will shift causing the development of neck and upper back pain. A lower pillow allows the spine neck and the rest of the spine to stay in a more neutral state. Ideally, a softer pillow would also be more suitable for back sleepers too. This is because it can fill up the back between the upper back, the neck and the shoulders giving more even support around the entire cervico-thoracic junction.

Stomach sleepers

For the rare stomach sleepers, just don’t. Try readjust and retrain your sleeping posture. Sleeping on the stomach keeps your head rotated in one direction for the duration on your sleep (unless you have a cut out in the mattress like chiropractic tables). This creates a negative pattern in the neck. But if changing sleeping postures isn’t an option, use the slimmest pillow that can be found.

Pillow recommendation!

We spend around 8 hours each day which equates to around 121 days a year in bed sleeping. During that time, plenty of things in our body can change if we don’t keep it well structured. Besides from internally increasing your sleeping quality, your sleeping gear is just as important! So take care of your neck because you only get one and find the most suitable pillow!

We suggest and stock these 2 pillows to our client:

The Complete Sleeper

The ABCA Adjustable pillow

 

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Sleep Quality - Chiropractor Auckland

Guide to Choosing Your Proper Pillow

Pillows plays a bigger role in our sleep than we think. But with so many choices out there, it’s difficult to make the right choice. And seeing as you’ll spend about one third or your life sleeping, it’s a choice worth pondering over.

A pillow that doesn’t fit your properly or doesn’t provide enough support may lead to discomfort while sleeping or waking up in pain. It’s would be far more beneficial for you to wake up refreshed and energized for your day. And to do that we need to find a pillow that’s not only comfortable for you to sleep on but also provides the proper support to your neck structures.

Three criteria that you must consider:

First, you must consider the size of the pillow. Basically, if you have broader shoulder, than you’d need a thicker pillow to support you properly.

Second, consider the material that the pillow is made out of. If you have allergies, than it would be wise to go with a hypoallergenic. Pillows can be made from many different materials so be sure to check the details on the packaging to ensure that it’s what you’re looking for. Also, be sure to wash your pillow cover regularly. They must be replaced every year or two on average, but this depends on the quality of the material.

Third, look at your sleeping position. There are 3 types: back, side or stomach.

  • Back: you’ll need a pillow with medium thickness and a bump (called “cervical pillow”). Make sure that it holds your head in a neutral position
  • Side: You’ll need a pillow that more firm. Depending on the width of your shoulders you’ll want to pick the size of your pillow accordingly. Ideally, you want your nose in line with the centre of your neck when sleeping on your side.
  • Stomach: You’ll want a pillow that’s soft and flat. Sleeping on your stomach is not ideal in the long-term as it can lead to more spinal issues. Talk to one of our structural chiropractor for advice around this.

Extra pillows:

A second pillow may be sued for side sleepers as it can be placed between the legs to keep the pelvis alignment in neutral throughout the night. A second pillow is also a good idea for stomach sleepers to hug so that they avoid turning onto their stomachs. If you’re suffering from low back pain and you sleep on your back, try placing it underneath your knees to take a bit of pressure off.

Now you’re equipped with the knowledge to go out there and make an informed decision about the pillow you sleep on. Not only will it help you achieve a good night’s sleep, it may also prevent or reduce neck pain, back pain, headaches and, in certain cases, snoring. Sleep soundly!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

Best Pillow For Neck Pain | There are more options to choose… | Flickr

How To Reduce/Avoid Jet Lag

When flying for long hours (even just 3 hours), we can start to experience certain symptoms such as fatigue, nausea, confusion or just feeling zombie-like.

What is it?

This is called jet lag. It’s what happens when the part of your brain called the hypothalamus (centre that controls sleep cycles, appetite and temperature) is conflicted with its “inner time” and your new “outer time”. Further symptoms may include insomnia, GI problems, joint and muscle pain and stiffness, and reduced fitness.

A New Zealand survey from 1994 of international flight attendants found that, despite being used to long air travel, 90% had fatigue over the first 5 days of arrival, 94% had lack of energy/motivation, 93% had broken sleep and 70% had ear, nose or throat issues.

Scientists have estimated that it takes 1 full day to recover for every hour of time difference. Which means that if you took a flight from New Zealand to Singapore, it would take about 4 days before you feel right.

The direction you travel can affect how intense the symptoms are since it’s easier for our bodies to delay our “inner time” than to speed it up. Travelling east is more difficult on the body compared to travelling west.

 

So how do you manage it?

 

  1. Plan it out

    -You should expect symptoms to take place after long-haul flights and so you should always plant accordingly. If you have a meeting on Thursday morning, consider arriving 1-2 days in advance instead of getting there Wednesday night and possibly having to struggle through it.

  2. Nutrition

    -There is a fasting protocol that can minimize jet lag symptoms. It’s called the Argonne fasting diet. However, it is a little intense, so below is a modified version that you can try if you’re interested.

    -On the day of travel, eat normal meals leading up to your flight, then fast immediately before and during your flight while hydrating by drinking plenty of water. Eat soon after landing as close to local meal time as possible. Time your fast 14-24 hours before your next planned meal in your new time zone. Then have your normal eating schedule based on local time.

  3.  Exercise

    -Most preferably outdoors since it affects your circadian rhythm and improves mood. Light is the most powerful signal for our internal biological clocks, so it can help reduce jet lag.

    -It’s helpful to train at the same time you’d train at home. So if you normally workout at 9 am at home and you travel to London, try your best to train at 9 am London time and do it outside. This helps your muscles and tissues adapt to the new time zone.

    -If you’re feeling exhausted then a high intensity cardio workout might not be in the cards… but a light bodyweight workout or some stretching is definitely helpful. Do what you can, at your usual time, and again, preferably OUTSIDE.

  4.  Supplements

    a)Melatonin is a hormone in your body that helps control its circadian rhythm, which plays a role in when we sleep and wake up. Melatonin is dependent on the amount of light you’re exposed to. When there’s light, melatonin release is stopped. When it’s dark, melatonin release is stimulated.
    -The time you take it is important. Do NOT take melatonin before leaving for a trip or it will make the jet lag worse. Wait until you land in the new time zone to supplement 1 hour before normal bedtime at your new location. Continue for 3 nights or until you’ve adjusted.

    b)Pycnogenol has been studied for its effect of reducing jet lag symptoms. It reduces cerebral and joint edema or swelling, which leads to less short-term memory problems, fatigue problems, and cardiac issues. It has also shown to decrease deep vein thrombosis and superficial vein thrombosis, which are both common side effects of long flights.
    -Take it for 3 times a day for up to 5 days (max 7 days) after landing.

Our human bodies haven’t fully adapted to travelling long distances by air… and they probably never will. So jet lag remains a part of life if you’re exposing yourself to this kind of travel. Fortunately, with proper planning and preparation, you can reduce its effects and even prevent it from happening!

Your Trusted Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Jet Lag Exhaustion | julie corsi | Flickr