Is it Time for A New Mattress

The value of a good night sleep goes far beyond the price of a new mattress. Here are some things to consider when purchasing a mattress. Your back will thanks you!

How well did you sleep through the week?

Quality of sleep has definite impact on quality of life, interactions socially or with family, and most importantly your general mood. Sleep deprivation is not only lack of sleep. It is also the quality of sleep throughout the night. Waking up every couple of hours effects the quality of sleep. At the work place Sleep deprivation can lead to decreased productivity, increased sick days, and increased risk of injury due to poor response time and accuracy.

Back pain can also be attributed to a poor night’s sleep. British Chiropractic Association (BCA) study in 2011 reported that 41% woman and 36% men claimed that back pain contributed to their back lack of sleep. If you’re consistently woken up with neck and/or back pain? You want to examine the quality of your mattress. The average night’s sleep is eight hours (one third of a day), one sleeps for one third of one’s life. If you life, say, 75 years, that’s 25 years asleep, or 9,125 days. This clearly is a reason why your mattress plays such an important role in maintaining your musculoskeletal (MSK) health. Here are some Tid Bits when purchasing a new mattress.

          1 – Beds tend to deteriorate after ten years. So, if you are waking up with a sore neck or back on repeated occasions, and mattress is over ten years old, consider buying a new mattress.

          2 – Chronic low back pain. Medium – firm mattress are better when compared to soft mattresses. Studies show that the quality of sleep can improve by 55% and back pain decrease by 48%.

          3 – Adjustable beds, according to an individual preference, can be associated with quality of sleep.

          4 – Mattresses that promote skin warming may improve the quality of sleep by reducing early morning awakening and enhancing a deeper sleep.

          5 – Soft mattresses decrease excessive compression forces on your joints. However, mattresses that are firm help maintain proper posture.

Keep in mind that each individual has a different body type. Saying this, take the time to try out the bed before buying and see if it’s right for you. Make sure you explore all the options and do the research to meet your specific needs. A good night’s sleep will ensure you can continue your daily activities and quality of life. Consider these tips before your purchase of your next mattress. Your back depends on it.

Dr. Elton Clemence D.C.

Dr. Elton Clemence practices at Family First Chiropractic, located at 142 Erickson Dr in  Red Deer, Ab. Cal us today to book an appointment 403-347-3261 or visit us at www.family1stchiro.ca

Want to Fall Asleep Faster?

Military pilots use this hack to sleep anywhere in 2 minutes or less.

If it works for people in combat zones, it'll work for most of us. During WWII, though, the U.S. military quickly got hip to the fact that if fighter pilots didn't get sleep, their poor decisions had dire consequences. Their mishaps included errors that resulted in their being shot down--or shooting down guys on their own side. 

So the military brought in naval ensign to test a scientifically designed method of "teaching" sleep.

The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds. Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up.

Here's how to do it:

1. Get into a comfortable position.

Get into the most comfortable position that's feasible (i.e., lean your seat back if you're in your car; find the most comfortable chair in the conference room if you're napping at work).

2. Relax your face. This is key to the whole thing. You have 43 muscles in your face, and they're a big part of how your body knows whether you're stressed. When you fully relax your face, you send a physiological signal to your body that all is well. It's safe to sleep. So close your eyes and relax your whole face: forehead, cheeks, tongue, and jaw. Let it all go slack. You'll notice as you do this that your breathing naturally starts to deepen and slow. Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp.

3. Drop your shoulders. Let them get heavy, and then let them go completely, as if they were falling down toward your feet. Let the back of your neck relax and go limp. Take a deep breath and let it out slowly, releasing any remaining tension there (most people store most tension in their shoulders, necks, and jaws). Now your arms: Feel them get heavy and relax, starting with your dominant side. If you're right-handed, start with your right bicep and feel it relax. If it's not, tense it fully and then let it go slack. Repeat the process with your hands.

4. Let your legs go limp. Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side.

5. Clear your mind for 10 seconds. Now that you've fully relaxed your body, all it takes to fall into a deep sleep is to turn your brain off. (This is like that moment after you switch your iPhone off when it takes another few seconds for it to fully power down.)

What you really want to avoid are any thoughts that involve movement ("I've got to pick up that drycleaning tomorrow"; "Did I remember to put out the recycling?"). These thoughts actually prompt involuntary movement in your body. First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds.

In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for 10 seconds.

The third trick is to say the words "don't think . . . don't think . . . don't think," etc. Hold this, blanking out other thoughts for at least 10 seconds.

And that's it. When you have a fully relaxed body and a mind that's still for 10-plus seconds, you will fall asleep. Remember that the pilots practiced the method over and over, and 96 percent of them achieved success after six weeks of practice. These weeks of practice are a worthwhile investment, because once you have it down, you can nap and sleep anywhere, which will dramatically improve your quality of life. 

Chiropractic treatments can also relieve stress and pain that is disturbing your sleep. It’s quite common for problems to be worse at night when you are trying to fall asleep. Give us a call if this is happening to you. 

Dr. Stephen Kelly practices at Family First Chiropractic in Red Deer, AB. Call the clinic today to make an appointment, 403-347-3261 or visit our website www.family1stchiro.ca