Spinal Dreams - Your Guide to Better Sleep
Hello Up! Tribe,
Welcome to this month’s edition of our newsletter where we focus on diving into the essentials of sleep, and how to improve our habits around winding down to get the best out of rest. By this point, we all know that sleep is a foundational pillar of both physical and mental health. Yet, problems with sleep cripple our community, place enormous stress on our day-to-day lives and exacerbate the burden of healthcare costs. It costs our country roughly $35.4 BILLION to treat/manage sleep disorders! Quality sleep is necessary for various bodily functions, including growth, digestion, healing, recovery, stress management, emotional regulation, and a myriad of other vital processes. Continue reading to recharge your mind, body and soul with us this month as we discover the importance of quality sleep on our lives!
Dream Up!
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Dream Up! ~~~~
What’s the big deal about sleep?
Sleep plays a crucial role in a range of processes and functions which contribute to physical and mental health. It is essential for memory consolidation, physical growth/recovery, and mental health maintenance. During sleep, the brain consolidates newly acquired information, promotes the release of growth hormone for tissue repair and development, and regulates mood and emotional processing. Sleep disturbances can impair memory retention, compromise physical health, and increase the risk of mood disorders. Prioritising quality sleep is vital for supporting overall health and well-being. Poor sleep is associated with decreased memory and cognitive function, as well as increased risk of diabetes, obesity, cardiovascular disease and decreased immune function.
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Getting enough sleep can actually boost your creativity! During sleep, especially during the REM (Rapid Eye Movement) phase, your brain processes and reorganizes information, which can help you come up with more creative solutions and ideas when you're awake. So, catching those Z's might just help you come up with your next big idea!
Give your mind a rest …
Improving your sleep hygiene means picking up habits that help you sleep better. A study in the Journal of Clinical Sleep Medicine says that sticking to a regular bedtime routine can help your body’s internal clock, making it easier to fall asleep and stay asleep longer. Making your bedroom comfy is also key for good sleep.
Cutting down on screen time before bed is super important for avoiding sleep problems. The Sleep Health Foundation suggests staying away from electronic devices like phones and computers for at least an hour before bed because the blue light they emit can mess with melatonin production and your body’s natural sleep-wake cycle.
How Can We Help?
Proper sleep and spinal health go hand in hand. As many of you are aware, chiropractic adjustments address spinal misalignments, or subluxations, which limit the optimal functioning of your nervous system. These adjustments help to facilitate improved nervous system communication, which may lead to improved sleep initiation and maintenance. What’s more, is that adjustments target musculoskeletal issues that could be contributing to discomfort or pain, which may disrupt your ability to achieve restful sleep.
We're passionate about offering you a holistic approach to sleep health, one that recognises the connection between spinal alignment and restorative rest. Through chiropractic care, we aim to empower you to experience the profound benefits of quality sleep.
How Much Sleep should I be getting?
Newborns: at least 14 hours sleep per day which includes multiple sleep periods across the day.
Infants and toddlers: at least 11 to 12 hours per day with day time naps continuing until 2 to 3 years.
Pre-schoolers: approximately 10 to 13 hours per day.
Primary school age: 9 to 11 hours are recommended per day.
Teenagers: approximately 9 to 10 hours sleep per day, but sleep and wake times may start to get later.
Adults: approximately 7 to 9 hours sleep per day.
Older adults: sleep patterns can change for older adults who may need slightly less sleep of 7 to 8 hours per day. Waking in the night can be normal.
What We Are Reading
The Sleep Solution: Why Your Sleep is Broken and How to Fix It
W. Christopher Winter
Comprehensive guide to understanding sleep problems and offers practical advice on how to improve sleep quality through changes in habits and environment.
What We Are Listening To
Huberman Lab: Master Your Sleep & Be More Alert When Awake
Discusses what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state.
References
Bootzin, Richard R., and Sally J. Stevens. "Adolescents, substance abuse, and the treatment of insomnia and daytime sleepiness." Clinical psychology review 25.5 (2005): 629-644.
Irwin, Michael R. “Why sleep is important for health: a psychoneuroimmunology perspective.” Annual review of psychology vol. 66 (2015): 143-72. doi:10.1146/annurev-psych-010213-115205
Khan, Mohammad A, and Hamdan Al-Jahdali. “The consequences of sleep deprivation on cognitive performance.” Neurosciences (Riyadh, Saudi Arabia) vol. 28,2 (2023): 91-99. doi:10.17712/nsj.2023.2.20220108
Lavie, Peretz. "Sleep-wake as a biological rhythm." Annual review of psychology 52.1 (2001): 277-303.
Muzet, Alain. "Environmental noise, sleep and health." Sleep medicine reviews 11.2 (2007): 135-142.
Streatfeild J, Smith J, Mansfield D, Pezzullo L, Hillman D. The social and economic cost of sleep disorders. Sleep. 2021 Nov 12;44(11):zsab132. doi: 10.1093/sleep/zsab132. PMID: 34015136