S L E E P H A B I T S F O R H E A LT H A N D P E R F O R M A N C E

DR . KEV IN CHRIST IE HEALTH-F IT ® CORPORATE WELLNESS

SLEEP STATISTICS

• 20-40% of all adults have insomnia in the course of any year• Presenteeism is a large issue in the workplace • 1 out of 3 people have insomnia at some point in their lives• Over 70 million Americans suffer from disorders of sleep and

wakefulness• Of those, 60% have a chronic disorder• Adults require an average of 8 to 8.5 hours of sleep each night• Sleep problems add an estimated $15.9 billion to national health

care costs• 84 classifications of sleep disorders exist

SLEEPING POSITIONS

• Do not sleep on your stomach• Side and Back sleeping

position ideal• Avoid overhead arm position • Using pillows to ease back pain

– Between your knees – Under your knees

PILLOW TALK…….• Do not sleep on your stomach

– Side and Back sleeping positions preferred• Neck Alignment • Pillow Options

MATTRESSES

Associate professor of orthopedic surgery and neurosurgery at Santa Monica UCLA Medical Center

"If the mattress is too firm, it will push on those main pressure points and take you out of alignment. If it's too soft, those pressure points won't be properly supported, so your whole body flops back." Both of these scenarios can lead to an achy morning.

- Arya Nick Shamie, MD

IS IT TIME FOR A NEW MATTRESS?

• "If you wake up in the morning and have some low back pain and can stretch and get rid of it in 15 or 30 minutes, that means you're on an inappropriate mattress for you," Breus says.

• The right mattress, on the other hand, is one on which you feel no pressure, almost like you're floating in air, Breus says.

• If you're looking for a new mattress, experts suggest testing it in the store and laying down on each mattress in the position in which you normally sleep. Breus suggests spending at least 10 to 15 minutes on the bed. And, bring your own pillow!

• WEB MD

IS IT TIME FOR A NEW MATTRESS?

• Innerspring Mattress– Most commonly used – Don’t need more than 390 Coil count – Can be beneficial for low back pain (firmer)

• Memory Foam Mattress– Contour to shape of your body– Reduces pressure points – Absorbs movement so less prone to disturb your partner – Feeling hot at night

• Latex Mattress– Firm, bouncy support that is uniform throughout bed – Very firm, so make sure you like that – Considered best for relieving back pain

• Sleep Number Type Beds

NAPS?

LAPTOP AT HOME

• Avoid laying on your back with neck propped up • Avoid laying on your

stomach with your back arched for long periods of time• If you must, sit up in bed

while using your laptop

AIR TRAVEL • Create length in your spine and watch your posture. Position yourself

all the way back in your seat, bending at the hips to lower yourself down. Keep your shoulders back and avoid slouching or hunching forward. Keep your feet firmly resting on the floor or a footrest if need.

• Bring a travel pillow for rest and reading time to help avoid neck strain.

• For lower back pain, a lumbar support pillow can be used to help prevent slouching and to keep your spine straight. Self-inflating lumbar supports are great as they can easily become flat for easy packing. If you don’t have one, ask for a pillow or use a rolled up jacket, sweater, or blanket to provide support behind your lower back.

• Fasten the lap belt over hip bones. This will secure your back in the most ideal posture for flying to keep the lower spine from going into too much extension or flexion. Relax and allow the seat belt to do the work. Never place the lap belt above or on your belly

THE ERGONOMICS ELEARNING CENTER

THE MODERN DESK JOCKEY PODCAST

www.moderndeskjockey.comWeekly Podcast for the healthy and wellness of the desk worker.

ANY QUESTIONS?

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