How to make small changes that give you better sleep
If you're like most people, you probably don't get the sleep you need to function at your best. It's not hard to see why: Our lives are full of responsibilities and distractions, and it's tough to find the time to relax and wind down.
Sleep is essential for overall health and wellbeing.
There are many things that can negatively affect your sleep, such as stress, noise,
light exposure, and poor sleep hygiene.
However, there are also a few simple changes you can make to improve your sleep.
When you make these small changes, it can have a big impact on how well you sleep and how you feel the next day.
Here are 4 tips for better sleep:
1. Establish a daily routine including winding down time before bed
Most people know that winding down before bed is important, but few people actually make the time for it. Establishing a daily routine can help you get the most out of your sleep. Here are a few tips to help you get started:
Start by setting aside 30 minutes to an hour before bedtime each night to relax. This can be anything from reading a book to taking a bath to meditating. The key is to do something that will help you calm down and unwind.
Avoid watching TV or working on the computer in the hours leading up to bedtime. The bright light from these screens can disrupt your sleep cycle and make it harder to fall asleep.
2. Avoid working or using electronic devices in bed
According to the National Sleep Foundation, working or using electronic devices in bed can lead to poor sleep quality and habits. The blue light emitted from these devices can relax your eyes, making it difficult to fall asleep. Additionally, using electronics in bed can lead to restless sleep and fatigue the next day.
3. Limit caffeine and alcohol intake in the evening.
You may think that a cup of coffee or a beer after work is the perfect way to relax, but you could actually be sabotaging your sleep. Both caffeine and alcohol can interfere with your ability to fall asleep and get deep, restful sleep.
If you're having trouble sleeping, try limiting caffeine and alcohol intake in the evening. Cut out caffeine after 2 p.m. and avoid drinking alcohol within three hours of bedtime. Taking these steps can help you get the quality sleep you need to feel refreshed and energized during the day.
4. Practice some relaxation techniques before bed
One way to improve your chances of getting a good night's sleep is to practice some relaxation techniques before bed.
There are many different relaxation techniques that you can try, but some of the most popular ones include deep breathing exercises, visualization exercises, and yoga or stretching poses. You can either do these exercises on your own or with a partner.
If you're new to relaxation techniques, it may take a little bit of time to get used to them. But don't give up if you don't see results right away – it often takes a few weeks of practicing regularly before you start to see real results. And the benefits of better sleep are definitely worth the effort!
In conclusion, making small changes to your daily routine can have a large impact on your sleep quality. By following the tips listed in this article, you can get better sleep and feel more rested during the day.
Author - Dr. Jared Barber
Gardens have never looked so good. But many of you have realised that gardening isn’t the gentle potter around it was expected to be, especially those of you that have taken on the bigger projects.
Here are some tips to look after your body while you enjoy gardening
If you would like to book a treatment, please contact email@example.com
Mobile: 0419 910 237
Author: Dr Sharon Banks
Western Medical Acupuncture, or dry needling
is a reinterpretation of Traditional Chinese acupuncture using modern knowledge of anatomy and Physiology.
Dry needling can be used to manage chronically painful conditions or to speed up patients recovery from injuries to muscles, tendons or ligaments.
There are two distinct types of dry needling, the first being ‘trigger point technique’. This is when a needle is inserted to a tight or tender point or ‘knot’ in a muscle to alleviate pain.
The second works on a process called ‘neuromodulation’. This is where needles are inserted to a muscle or area that is particularly sensitive to pain in chronic conditions. This method works by changing the way the brain and central nervous system interprets pain signals from the affected tissues with a natural analgesic a affect.
If it is considered suitable by your practitioner, medical acupuncture may be used as part of your osteopathic treatment, or as a stand-alone treatment option.
Here is a quick summary on the difference of dry needling and acupuncture:
If you would like to book a treatment with dry needling, please contact firstname.lastname@example.org
Mobile: 0419 910 237
Author: Dr Sharon Banks
Should I rest if my back hurts?
Many of our patients ask us what they should or shouldn’t do to help their back pain get better. There are multiple ways to help back pain, but today I want to focus on the question of rest vs movement. Some of you may already know this but:
Movement is medicine!
Keeping active is one of the best ways to help back pain.
But before you take off for a half marathon or a full-contact game of footy, let me explain why many people are still concerned about movement, and what type of movement is the most helpful.
It is important to rest when you suffer certain serious injuries. For example, when you break a bone, you must keep it immobilized while it heals. You would have also noticed that resting tends to reduce pain for most injuries. This has led to a belief that resting (sitting or lying down) will help injuries to heal quicker and more effectively.
The problem with this is that it doesn’t work for injuries to the soft tissues, like muscles or ligaments. Most back pain is caused by an issue with the soft tissues, such as a sprain or muscle spasm.
When you rest a soft tissue injury, the muscles get weaker and the joints become stiffer. This makes it harder to get moving again and can make re-injury more likely. For example, if you sprain your ankle, it is now recommended that you start retraining the muscles within one week of injury (Chen et al., 2019).
Movement also teaches your brain to trust your body and reduces fear, anxiety and overprotection.
What type of movement should I do?
The easiest way to get moving is walking. It’s simple, free, low impact and helps to mobilize the spine in a gentle way. Other options include swimming, stretching and mobility exercises. Discussing which exercises are best for you is a key part of your Osteopathic treatment. The sooner you can get back to your normal activities the better.
Can I sit down at all?
Of course you can! Just try to limit your sitting to 45 minutes before you get up and move around.
Are there any exceptions to this?
As with any advice, it won’t apply to everyone. Our Osteopaths are able to tell if your back pain is coming from a rare serious injury that requires rest.
What about hands-on treatment?
Seeing one of our Osteopaths for a treatment works hand-in-hand with movement. We use techniques such as massage and joint mobilisation to reduce muscle tension and speed up your recovery from injury.
Contact Wigney Osteopathy Clinic to book your appointment today.
Mobile: 0419 910 237
Written by Dr David Salisbury