Sleep Well Sleep Healthy - maximum health, wellness and ...chiropractic.org/.../03-Doctor_s-Healthy...Program.pdf · 11/3/2017 · The Stress of Life, Hans Selye, New York: McGraw-Hill,

Sleep Well

Sleep Healthy

A Special Presentation by

Your Doctor of Chiropractic

To Help YOU Enjoy the

Health Benefits of Quality Sleep

Chiropractic and Healthy Sleep

Why are we here tonight?

We are here to explore sleep,

sleep problems and the vital role proper, quality sleep

plays in our health, performance,

happiness and longevity --

AND

To share the unique and powerful role the

Doctor of Chiropractic can and should play in

helping you achieve and maintain

personal optimal health and wellness.

What is Sleep and

Why do we need it? Individual patterns vary of course,

but we humans will spend upwards of

one-third of our entire lives sleeping.

For centuries, sleep was little understood and assumed to be simply

“downtime” when the brain had shut off and the body was at rest.

In recent decades, however,

we have gained

an important new understanding

of the complexity of sleep

and its vital importance to

good health and optimal performance.



What Happens when we SLEEP?

Science understands sleep to be a naturally occurring state

of physical and mental respite in which

we suspend our active consciousness

and where most external stimuli

are blocked from the senses.

One popular English-language

dictionary defines sleep as:

“…a naturally recurring state of relatively suspended sensory and motor activity, characterized by total or partial unconsciousness and the inactivity of nearly all voluntary muscles.”


What Happens when we SLEEP?

While we all sleep and have a sense of what it is,

few people really understand how complex and vital

to our health and performance sleep really is.

In fact,

science is

only beginning to

delve into key aspects

about the

many phases of sleep

and how

each dimension of sleep

serves our physical

and emotional needs.


How Important is this?

What is universally agreed upon,

among researchers,

is that sleep is an

absolutely vital

component of health

-and that sleep problems

are emerging

as a MAJOR THREAT to public health

in the 21st Century.


The role of sleep in determining health and well-being is right up

there with nutrition and physical activity!

Researchers are discovering how vital sleep is to everything from

strength/coordination and immune system resilience to learning

and memory.

They are also learning how lack of sleep directly impacts our

health, safety, and longevity!

Sleep is a dynamic process -- and a complex process --

where the body restores and renews many structures and functions.

What Is the Impact of Sleep on our Health?


Science has also determined that

sleep is an active period of

heightened anabolic state,

accentuating the

growth and rejuvenation

of the immune, nervous,

skeletal and muscular systems.

In fact, we only build new cells

when we sleep.

Scientific research and definitions explore and describe the

dynamics of the body’s physiology

and changes in function including patterns of brain waves

when we sleep.

HEALTHY SLEEP and GOOD HEALTH

YOU and YOUR ICA DOCTOR OF CHIROPRACTIC --

Partnering to Make A World of Difference in Healthy Sleep


Good Health

REQUIRES

Good Sleep:

• General Health

• Emotional Well-Being

• Family Connections

• Interactions with Others

• Clarity of Mind

• Physical Coordination

• Structural Integrity and Stability

• Resistance to Illness

• Work and Career Performance

Lack of Sound Sleep

Impacts Health on Many Levels!


Common

Sleep

Problems:

• Insufficient Sleep

• Difficulty falling asleep

• Difficulty Sleeping Through the Night

• Breathing Problems:

– Apnea and Snoring

• “Restless Legs”

• Anxiety, Worry

• Digestive Problems

• Uncomfortable Sleep Positions

• Postural Support and Pressure issues

Lack of Sound Sleep

Impacts Health on Many Levels!


The

Gifts

of

GOOD

SLEEP:

• Resilient Health

• Reduced Risk of Illness

• Improved Memory

• Weight Loss or Maintenance

• Cellular Health and

Healthy Complexion

• Positive Perceptions and Mood

• Advanced Intellectual Capacity

• Physical Flexibility and Strength

• Enhanced Reflexes and

Coordination

• Increased Energy for Work and

Creativity in Career

The Significance of Sleep Problems:


Disrupting the

Biological Clocks

of the Body

When we sleep,

When we wake up

Body temperature

BODY RHYTHMS:

•Enzyme production

•Hormonal production/secretion

•Elecrolyte excretion/balance

•Brain Waves

The Significance of Sleep Problems


Disrupting the Biological Clocks of the Body

EXAMPLES:

Increased Incidence of Accidents

--around 4:00 A.M.

Peak in task performance errors

--around 4:00 A.M.

Minimum

body

temperature

is lowest

around

4:00 A.M.

SLEEP PHASES: Brain Wave Pulsations

The more awake we

are, the faster our

brain-wave

frequency

Our brain-wave

frequency slows

down as we

relax into sleep

Brain waves can

pulsate at speeds as

high as 30 cycles

per second

We fall asleep only

when our brain

wave pulsations

slow down

SLEEP PHASES: Sleep Cycles

When we sleep

through the night,

we run through

about 5 “sleep

cycles” that run

about 90 minutes

The combination of

sleep cycles adds

up to about 7.5

hours of sleep each

night

We enter the first

sleep cycle of the

night with the shift

into lower level

alpha waves of brain

wave activity

SLEEP PHASES:

Dreaming is GOOD for You

REM sleep and

dreaming are

essential for sound

mental and physical

health• If deprivation is

prolonged,

metabolic and

immune system

functions

BREAK DOWN

Learning new things increases the amount of

REM sleep by actively using your mind!

SLEEP PHASES:

Dreaming is GOOD for You

The more slow-

wave and REM

sleep we get, the

stronger our

immune system

becomes

• The stronger our

immune system

operates, the less

likely we are to be

challenged by

infectious diseases

and cancer

To release these powerful healing qualities we

need to take positive, proactive action!

STRESS!!!!!!!!Stress hurts the body on all levels, both emotional and physical The Stress of Life, Hans Selye, New York: McGraw-Hill, 1956.

All of the symptoms of stress detract from

an individual’s capacity to sleep

STRESS!!!!!!!!

Stress includes:

irritability, muscle tension, inability to concentrate, and a wide range of serious physiological reactions

--including issues like headaches and heart problems, exhaustion, and loss of resistance and recovery

All of the symptoms of stress

and all the effects of stress

harm an individual’s capacity

to sleep and heal


• Chiropractic science

has shown that

healthy spinal function

and proper spinal

support during sleep

can have a

positive effect

on your overall health

and performance.


COMPLEX SHIFTS TAKE PLACE

WHILE SLEEPING:

• pulse

• breathing

• muscular tone

• brain activity

• multiple metabolic functions

Sleep is an ACTIVE PROCESS

Many important activities are happening within us --

right while we appear to be quietly resting!

Almost every organ of the body is involved and

mental activity is intense


Sleep problems including

insomnia are reflections of

dysfunctions and loss of

balance in multiple areas:

• Psychological

• Neurological

• Physical

• Lifestyle Choices

Sleep is a LIFE-SUSTAINING PROCESS

The best way to solve sleep problems is by

addressing and resolving the causes


Side effects include:

Low Energy

Impaired Memory

Reduced Coordination

Difficulty Sleeping

Poor quality sleep

Distorted REM sleep

Overdose, Hangover risks

Medication may mask

the underlying cause of sleep problems,

and create additional health issues

Medication can actually worsen quality of sleep!


FACTORS AFFECTING SLEEP

CAN INCLUDEboth

Physical AND Emotional Elements:

• Work Stress

• Job Schedules and shift changes

• Obesity

• Anxiety

• Inactivity

• Overactivity

• Diet

• Health Conditions

• Light Exposure

Healthy Sleep – Healthy Aging

There are two important segments of our population that deserve special

consideration in any health sleep discussion.

The first is our aging population, soon to reach unprecedented numbers,

with upwards of 88 million seniors soon to be among us.

We never outgrow our

need for ample healthy

sleep. Ongoing research

continues to document

that a person’s sleep

needs do not decline as

we age but remain

constant throughout

adulthood.

In fact, sleep becomes even more important as we grow older

because it is vital to maintaining concentration and memory

formation and allows our bodies to repair any cell damage

that occurred during the day.


Sleep is also vital to maintaining a healthy immune system

-- which is key to disease prevention.

A recent study* indicated that getting even a few less hours sleep each night

can significantly increase your risk of coming down with the common cold.

Many other studies clearly indicate that the better the quantity and quality

of sleep, the better health and quality of life of older adults tends to be.

As well, older adults who regularly sleep seven to nine hours nightly are

reported to enjoy more positive moods and a more positive outlook on

their lives.

That amount of regular sleep also serves to support a more active and

outgoing lifestyle which in turn, better supports a healthy sleep

experience.

*Cohen, Sheldon, PhD; Doyle, William J. PhD; Alper, Cuneyt, M., MD; Janicki-Deverts,

Denise, PhD; Turner, Ronald B., MD, “Sleep Habits and Susceptibility to the

Common Cold,” Archives of Internal Medicine, 2009;169(1):62-67.


Aging does not inherently bring sleep difficulties with it.

Too many of our seniors just assume that insomnia, frequently waking up

during the night, feeling tired during the day, often in need of a nap, or

waking up feeling un-rested are just part of getting old.

While those patterns are very common, they are the result of factors most of

us are fully able to control and not part of an inevitable or even normal part

of the aging process.

Research data does show, however, that elderly people can experience

significant sleep problems:

--One study indicates that 44 percent of elderly persons surveyed in the

United States are having significant insomnia problems.*

--Another scientific paper states that half of all elderly persons suffer from

insomnia.**

*“Aging and Sleep,” National Sleep Foundation, http://www.sleepfoundation.org

**Kamel, NS, Gammack JK. Insomnia in the elderly: cause, approach, and treatment.

Am J Med. 2006 Jun; 119(6):463-9.

http://www.sleepfoundation.org/


If sleep problems are not normal or inevitable in elderly persons,

why is it then so difficult for elderly people

to attain regular healthy sleep?

There is a long list of items and behaviors that can contribute to

problems sleeping, including:

An inactive, sedentary lifestyle centered indoors, around the television

A pattern of daytime napping

An unsuitable sleep surface or other environmental issues such as

room color, light and clutter

Medications for a wide variety of conditions common in the elderly that

can have a negative impact on sleep

Chronic pain from such conditions as arthritis, heartburn or discomfort

from their health issues or a skin condition


Poor diet and eating at times less favorable to healthy sleep

Excessive or poorly timed caffeine consumption

Emotional and psychological issues such as a feeling of

isolation or stress related to separation from or the loss of loved

ones and depression

Alcohol consumption or even abuse

A feeling of a need to frequently use the toilet during the night

Additional items and behaviors that can

contribute to problems with sleeping include:


The good news is that while sleep problems are

common, relatively few elderly people have genuine,

serious sleep disorders and a conscious effort

to identify and eliminate

as many causes of sleep disruption as possible

can have a major impact in the

quantity and quality of sleep.

Your doctor of chiropractic can help you

get a healthy sleep program organized

for yourself and your spouse.


Here is where we start:

EXERCISE!

Get moving because

movement supports every aspect of

healthy sleep, from respiration

and circulation to feelings of being tired--

Exercise is sleep’s most natural ally!

Swim, dance, golf, bicycle, visit a gym or fitness

center, garden or at the very least, walk.

Vigorous walking once or more every day will

cover the basic needs for movement.

Go with a friend or group of friends and make it a

social outing.


Plan and maintain a regular sleep schedule.

Unless other opportunities or demands call for

variations --

which are ok and can even help

expedite and support sleep once you go to bed --

set a specific target time to begin sleeping and

set a time to wake up every day,

even on weekends and when you travel.


Take conscious steps to ensure you have a sound,

sensible sleep environment.

Make sure your mattress gives you the support and

comfort you need. If it does not, change it.

Make sure your room temperature is appropriate; cool

but not too cool is best for most people.

A dark, quiet room facilitates sleep.

Having the television on produces both sound and

light and draws your concentration at a time when you

want to be letting go of issues and objects that engage

your conscious attention.


Stay mentally active and socially connected.

Contact with family members and friends as well as active

engagement in groups and church, community or other

organizations can keep your mind active, help reduce

stress and a sense of isolation and help prepare your

mind for a good night’s sleep.

Write notes or e-mails, use the telephone, read and keep

learning.

All these activities will help you sleep better.


Carefully watch your desire to take naps.

Watch so that any naps you might take do not interfere

with nighttime sleeping.

A brief nap early in the day may help you stay active and

alert longer and make a good night’s sleep easier to

attain. Long naps late in the day are not going to help

when night time comes.

Exposure to natural sunlight helps regulate melatonin

production, which in turn helps regulate your sleep-

wake cycles. A couple of hours in the sunlight,

especially if you are walking, gardening or engaging in

some physical activity, can really help.


Work with your spouse if snoring or excessive movements

are issues keeping you awake. Do not hesitate to talk

openly if such issues are hurting your sleep. Look at all the

options, from earplugs and “white noise’ devices to seeking

professional advice. While sleeping in separate bedrooms

is always an option, it doesn’t help keep that vital sense of

connection couples should enjoy throughout their entire

lives.

Work at relaxing and winding sown with soft music,

dim lights, and stretching, breathing or other relaxation

exercises. Many people find a bath helps them relax.


Carefully monitor your medications.

Always involve your doctor(s) in making any changes, but

always ask if a medication is absolutely necessary.

Look for drugless alternatives.

Your doctor of chiropractic can help since chiropractic is a

drugless science. If medications are absolutely necessary,

carefully follow the directions provided by your doctor or

pharmacist. Always throw away old prescriptions.

Never take old drugs for a new condition or problem.

Avoid sleep medications, especially self-administered

substances. Sleep medications often have the opposite effect

intended since they can both create dependency and at the

same time make deep, healthy sleep more difficult to achieve

and maintain. As well, the levels and quality of sleep can be

negatively impacted.


Diet and sleep deserve a special discussion because of how

important such inputs are to the sleep process.

One sleep expert made the comment,

“We sleep what we eat,” because nutritional inputs,

good or bad, can have a major impact

on our sleeping habits.

Some basic guidelines for senior citizens include the

following:

Avoid caffeine from coffee, tea, cola drinks and chocolate,

especially late in the day. It takes the body at least six hours

to process half the caffeine in a large cup of coffee and

caffeine is a proven barrier to easy and uninterrupted sleep.


Alcohol is a bad and even can be a dangerous choice as a

sleeping aid. It might seem to make you sleepy, but will

disrupt your sleep. If you do drink alcohol, do so with a

meal and make sure you have three or four hours to process

it through your system before trying to sleep.

Never go to bed hungry. Regular meals are an essential

element for our general health and should be a priority for

everyone.

--Sometimes, a light snack an hour or so before bed time

can eliminate any hunger edge that might keep you awake

or wake you up after you have fallen asleep.

Remember; avoid alcohol and foods with high-sugar,

sodium or caffeine contents.


Watch out for foods that you know are going to be a

problem. This might include hot or spicy foods, certain

kinds of meats or vegetables that you have difficulty

digesting

Watch the quantities of everything you eat. To overeat

almost always means discomfort on some level.

Also, timing can make a big difference in how food

impacts sleep. Try to eat your evening meal,

especially if it is a big one, at least three hours before

you try to go to sleep.


Finally, watch your intake of liquids

before bedtime.

It is important that you drink plenty of water and

fruit or vegetable juices as part of a healthy diet.

In fact, dehydration among the elderly is important

to watch out for.

However, remember that drinking lots of liquids right

before bedtime will have consequences on the other end

and will most certainly require one or more trips to the

bathroom during the night, further disrupting your sleep.

Sleep and Your Child’s Health,

Behavior and Performance

The second very important special population we want

to discuss is our young people.

Sleep is especially essential to young people who are going

through their fundamental physical, emotional and

intellectual development.

Scientific research has verified that “…inadequate sleep

results in tiredness, difficulties with focused attention, low

threshold to express negative affect (irritability and easy

frustration), and difficulty modulating impulses and emotions.

In some cases these symptoms may resemble attention

deficit hyperactivity disorder.



With all of the distractions, demands and tensions in young lives,

with waves of “electronic noise” from Face Book, Twitter, the

Internet, cell phones, video games, computers for study and

entertainment and television bombarding our children,

the age of instant communication even has some young people

afraid to go to sleep because they are afraid they might miss

something.

Add these electronic distractions to a reduction in physical activity

that is often a by-product, sugar and caffeine-rich diets and all of

the social pressures that accompany the developmental years and

it is easy to see why adequate healthy sleep is, indeed, a difficult

place for many young people to reach.



The consequences of sleeping problems are widespread and often

severe as far as both behavior and performance in school.

Leading researchers have identified some of the negative

consequences as follows:

“Poor sleepers” were significantly more likely to fail to meet

requirements for their grade level;

Fatigue caused by poor sleep or lack of sufficient sleep time is a

strong predictor of school failure;

Students with better grades report more total sleep on school

nights than students with lower grades; sleep habits

distinguished students making mostly C’s or worse from

students making mostly A’s and B’s

Sleep, more than eating habits, mood, stress, time

management, and social supports, accounted for the largest

variance in grade point averages among college students



In an age where achievement is vital to everything from a child’s

basic emotional health and self-esteem to their future career

success, sleep problems are emerging as a major health and

performance factor for children and young people worldwide.

--One respected researcher stated in 2008 that,

“more than more than 2/3 of all children having some kind of sleep

problem,” and Australian researchers say almost 25% of six and

seven year olds have trouble sleeping.”

--Another respected expert with extensive experience in the school

systems of the United States has noted that,

“Physicians and psychologists estimate that as many as 30% of

children may have a sleep disorder at some point during childhood.”



• Students in high schools with earlier start times

(7:40 compared to 8:30) reported shorter school night

total sleep times and more sleep problems,

more daytime fatigue and sleepiness,

more difficulties with concentration and attention,

greater likelihood of using stimulants (like caffeine)

to stay awake,

and poorer school performance

• Insufficient sleep is associated with school tardiness,

inability to concentrate, tendency to doze off during class,

and lowered school motivation.



WHAT TO DO?

Researchers report that the

sleep problems of children spill over

to the parents who themselves have

added sleep disturbance due to the

unmet sleep needs and problems

of their children.

With so much at stake, parents will want to look carefully

at the sleep habits of the entire family, assess the state

of family sleep and, if necessary,

develop a healthy sleep action plan.



Every sleep action plan starts with

each family member’s sleep environment.

The mattress is the first place to start.

Make sure that every sleep surface in the home is appropriate to the

size and support needs of the person using it.

This is easy to overlook in younger children since we often just

assume they are adaptable and have fewer needs than adults in this

regard.

But considering the amount of time a child spends on their mattress

- by the age of two, most children have spent more time asleep than

awake - you can see how important this matter is.



Restful room colors and proper sleeping temperature are also

environmental factors.

• Sleep experts say that bright, vibrant colors may help delay

relaxation and sleep and relaxation. Comforting neutral colors,

especially taupes, grays, beiges, and whites or muted tones and

light pastels are more likely to help you relax and wind down into

healthy sleep.

Likewise, room temperature is an important component in healthy

sleep.

• Too hot, it is hard to both fall and stay asleep. Too cold, the

same thing happens. As well, breathable bed coverings that

allow for optimal circulation of air will help the body go through

the temperature changes that accompany everyone’s sleep

cycles without any disturbance.



Mattresses and other environmental conditions are the easy part.

It is the behavioral changes that children must address that are

likely to be most difficult.

Starting with diet, the consumption of high sugar, caffeine

containing and other sleep-inhibiting substances need to be

carefully regulated both in terms of quantity and when they are

consumed. As we have already observed, “you sleep what you

eat” referring to the important role food plays on facilitating or

inhibiting healthy sleep.

Consult any of the readily available credible nutrition resources on

the Internet or your healthcare professional for advice in this key

area. Make sure your child has eaten properly and will not wake up

hungry during the night.



For regular, healthy sleep on a predictable schedule,

stimulation and emotions need to wind down

which means that televisions, computers and cell phones need to not

only be turned off but removed as a source of temptation to be turned

on once the parents close the door.

Setting a predictable schedule is essential, and you need to be

prepared to defend your decision about bedtime against all complaints

on the child’s part, an inevitable issue that will intensify as children

become older.

School-aged children need somewhere between 9 and 12 hours of

sleep at night but resistance to parental rules about sleep and social

concerns and demands almost guarantee that children will push back

very hard.

Be prepared to deal with such resistance.



Also, bedtime should begin in a child’s bed.

Parents, especially busy parents with more than

one child to care for can easily get in the habit of

allowing a child or children to fall asleep in a

chair, on a couch or on the floor.

A routine that involves quiet, calming activities in

which parents are regularly involved

can help a lot.



Parents must commit the time and the thoughtfulness it will

certainly take to effectively address the sleep challenges and

needs of children or all ages.

It is, however, one of the best investments you can make in your

children’s’ future and good health.

Preventing problems in school and elsewhere that are sleep-

related is so much easier and much more responsible than trying to

solve them once they surface.

Every measure of performance and behavior indicates that

healthy sleep is essential to the kind of emotional and intellectual

development and physical growth we all want for our children --

and it is attainable for all families.

SLEEP

ENVIRONMENTSleep Surface

Noise / Quiet

Temperature

Disturbing colors and décor

Bright Light / Darkness

Sense of Sanctuary

Factors

You

May

Adjust

and Control:

SLEEP ENVIRONMENT:

The body temperature

shifts through the sleep

cycles; it is important to

regulate temperature for

sleeping conditions

if the room temperature

and/or coverings create

too much warmth or

insufficient temperature

maintenance so the

person is cold/hot, it will

affect the ability to

sleep deeply.

Light,

Temperature,

Noise:

Maintaining a

Healthy Sleep

Environment in

ways you can

adapt and control

SLEEP ENVIRONMENT:

Sleep Neck Support

•Pillows come in many shapes and

sizes with many degrees of firmness

and elevation of the head and neck

while sleeping

•It is important to avoid an unnatural

elevation that puts unhealthy pressure

on the cervical spine

•It is also important to provide

structural support for both supine and

side-lying positions

CHOOSE

OPTIMAL

SUPPORT

FOR THE

CERVICAL

SPINE

FOR

RESTORATIVE

SLEEP

•Resilience for structural support

Keeping spine “straight” in line

SLEEP ENVIRONMENT: Sleep Surface

•Bed Size and Shape:

Room to Move

•Bed Support and Structure:

Mattress “soft” or “hard”

“Firmness” / “Buoyancy”

CHOOSE

THE BEST BED

FOR

RESTORATIVE

SLEEP

•Resilience for structural support

Keeping spine “straight” in line

•Fabric covering the mattress, “ticking”

Allowing for air circulation

through the mattress

SLEEP ENVIRONMENT: Room to Move

IMPORTANT SLEEP CONCERN:

The Right Bed for Restorative Sleep

• When sleeping we move through

series of position changes

• Each move coincides with a change from

one sleep stage to the next

• Major moves mark the end of a sleep cycle!

We must have ample room to move

AND

have adequate support to maintain and change sleeping positions

SLEEP ENVIRONMENT: Room to Move

IMPORTANT SLEEP CONCERN:

The Right Bed for Restorative Sleep

We must have ample room to move

AND

have adequate support to maintain and change sleeping positions

•A Mattress must be designed to

provide proper support and

comfort, or your muscles must work

to keep your body comfortable and

positioned as well as possible

during sleep

•This disturbs your sleep and

interferes with the sleep cycles

SLEEP ENVIRONMENT:

Choosing a

Mattress

A mattress that provides an

appropriate level of support

and comfort will protect your

spine and allow for the

important shifts in position

during the sleep cycles.

Sleep Surface

SLEEP ENVIRONMENT:

Choosing A Mattress

A good mattress construction

helps ensure adequate support

maximum comfort, and the

capacity for quality sleep

Look for a mattress design that incorporates zones of support,

that maximizes effective spinal support and postural alignment

Quality mattresses include strong support structures around the

edge of the mattress

Fabric covering (ticking) for the mattress needs to breathe and

allow air to circulate freely through the mattress

Sleep Surface

Move around and test

every pressure point,

especially your natural

sleep position:

Support should be

consistently comfortable

(including hips, shoulders,

knees)

Lay down on the

mattress:

Surface should

accommodate your weight

but also feel resilient

Choosing a Mattress:

Dress comfortably and test it out!

Sharing the mattress:

—Partner rolls over while

other lies still:

Does mattress shake and

shift, or remain stable and

still?

Roll to outer margins,

Sit on edges:

Are edges supporting

same as center?

Are sides sagging,

or reinforced and firm?

Choosing a Mattress:

Dress comfortably and test it out!

Sleep Environment: Studies of Bedding Systems

Research Studies

Jacobson BH, Wallace T, Gemmell H: Subjective rating of perceived back pain, stiffness and sleep quality following

introduction of medium-firm bedding systems, J Chiropr Medicine 5(4):128, 2006.

Comparing personal and new, firm bedding systems

Research participants experienced benefits in all areas of

measurements from the new bedding systems

Use of a Firm sleep surface showed immediate and

significant improvements:

in back discomfort and stiffness

AND

in sleep comfort , quality and efficiency

Beds and Backs:

Studying the Situation

Sleep Environment: Studies of Bedding Systems

Beds and Backs:

Studying the Situation

Sleep Problems from uncomfortable sleeping surface :

Lower back discomfort, stiffness, and shoulder pain complaints

Comfort and function of mattress pressure distribution:

Reduced pressure and lesser degree of spinal distortion

Sleep quality and sleep deprivation related to chronic back pain:

Mattresses both directly and indirectly affect ability to sleep well

Direct relationships between spinal alignment, sleep quality and

sleep-related disturbances:

Improved breathing, increased percentage of slow-wave sleep

Chiropractic and

Healthy Sleep

Chiropractic

studies many

facets of body

function to assess

and correct health

problems

The Chiropractic Approach to Health

CHIROPRACTORS –

A Powerful Health Care Paradigm

Chiropractic science

recognizes that

all bodily functions

are controlled and

coordinated by the

nervous system.

Chiropractic care

addresses the role these

vital systems play in the

restoration and

maintenance of health.


Doctors of Chiropractic

address illness and

imbalance through

addressing the

misalignments of the

spine and related

functional disorders of

the bones, muscles and

nervous system.

CHIROPRACTIC

Chiropractic care

optimizes the inner

healing powers of the

body by removing barriers

to natural healing within

the spine, its

musculoskeletal structures

and the nervous system.

The practice of chiropractic centers on:

the detection,

assessment and

correction of interference

with normal nerve

transmission

produced by imbalanced

positioning of one or

more vertebral motor

units in the spine

The practice of chiropractic:

Chiropractors locate and

correct disorders at the

spinal level,

where movement and

positioning between

segments of the spinal

vertebrae are restricted

and misaligned, and

strains and irritates the

tissues and their healthy

function.

The practice of chiropractic:

The chiropractic adjustment

works to correct imbalances in

spinal vertebral alignment,

to restore the healthy, normal

positioning and movement of

those important structures.

The adjustment restores proper

motion, eliminates interference

with nervous system

communication, and maximizes

the healing capacities of the

body.

Chiropractic cares

for the whole person

Chiropractic care addresses health

rather than seeking to mask symptoms

Chiropractic care

recognizes the

importance of

the internal and

external

environment of

the individual


To Sum Up --

In so many aspects of life it is commonly said that

attitude is everything.

This applies to healthy sleep as well.

You can work to attain a healthy, restorative sleeping

pattern, but it takes awareness, follow-up and support

from friends and family.

Consciously adopt a positive, can-do attitude towards

healthy sleep.

Since sleep is so vital, get the help you need.

Your doctor of chiropractic is a perfect professional

source of help, clinical care and support.

Like good nutrition and healthy exercise, healthy sleep

can add years to your life and life to your years

so it is really worth it.

THANK

YOU!

Documents

Sleep Well Sleep Healthy - maximum health, wellness and ...chiropractic.org/.../03-Doctor_s-Healthy...Program.pdf · 11/3/2017 · The Stress of Life, Hans Selye, New York: McGraw-Hill,