Hope Chiropractic Wellness Center, 1135 Professional Park Dr, Brandon, FL. 33511

813-381-3880

HOW TO GET A GOOD

NIGHT SLEEP

My son, do not lose sight of these— keep sound wisdom and discretion … If you lie down, you will not be afraid; when you lie down, your sleep will be sweet. — Proverbs 3:21-24

Sleep is not merely a "time out" from our

busy routines; it is essential for improved

quality of life.

Sleep is something our “mind-body” needs

for resetting, restoring, refreshing

replenishing, and healing.

Sleep Is A Basic Human Need

What Does Sleep Do For Us?

Improves nerve system function

Prevents or reverses depression

Restores hormonal balance

Increases concentration

Boosts immune system

Reduces cholesterol levels

Improves learning and memory

Maintain emotional harmony

How Much Sleep Do We Need?

Infants - 16 hours daily

Teenagers - 9 hours daily

Adults - 7 to 8 hours daily

Not just how much but when…___pm to ____am is optimal

Our bodies are equipped with innate rhythms and cycles similar to those

of the sun, called circadian rhythms, and are primarily controlled by our

body’s innate intelligence or biological “clock.”

- The Power of Full Engagement – Jim Loeher & Tony Schwartz

Sleep Statistics

43% of adults say they are so sleepy during the day that it interferes with their daily activities.

One out of five (20%) adults experience daytime sleepiness at least a few days per week or more.

Nearly one out of ten adults (7%) admit to having changed jobs in order to get more sleep.

- National Sleep Foundation, 2000 Poll

Sleep Problems Maybe a Result of a Unhealthy Mind-body Connection

People who have difficulty getting a good night sleep may find relief by taking

steps to promote overall health:

Improving their diet*

Reducing stress*

Exercising*

Balancing hormones*

Detoxifying your body *

Regularly getting adjusted

Using natural Sleep aid/supplements

updating mattresses/pillows as needed (* specific workshops)

Why Is Mattress/Pillow Selection Important?

1/3 our lives asleep, usually on a mattress

Select mattress based on firmness, size, and type Poor support can lead to muscle stiffness/neck and back pain

Too hard can put pressure on the shoulders /hips and >>poor sleep

The ideal surface is gently supportive and firm, not rock

hard or squishy. The mattress should mold to your body

While supporting it and maintain your normal spinal

alignment allowing your muscles to relax and sleep to

Become more refreshing.

Types & Size Types

• Polyurethane foam mattresses. These come in different degrees of firmness but often make people hot while sleeping. As you sleep, your body loses a pint or more of moisture per night. When a mattress doesn't "breathe" well or allow air to circulate, it can make you feel hot and sweaty.

• Waterbeds. Waterbeds don't breathe, and they tend to sag under your body's heaviest parts. Some people love waterbeds and wouldn't sleep on anything else. But before you buy one, sleep on someone else's to see if it meets your expectations.

• Innerspring mattresses. These mattresses consist of rows of tempered steel coils layered between insulation and padding. Firmness and durability is based on the thickness of the wire and number of coils. The higher the coil count, the firmer the mattress. Most people choose innerspring mattresses because they offer many options for firmness, are cooler and drier because the air circulates around the coils, and are widely available.

Sizes

As a rule, bigger is better. You don't want to fight for space every night or get kicked, elbowed, or shoved on a regular basis. A healthy sleeper moves around 15 to 30 times during the night, and cramped conditions can make sleeping awkward

The Choice of a Pillow is very Personal

Head = ~10 pounds: A pillow should provide both support and comfort

A good pillow supports you in just the right places. It should keep your

head in line with your back and spine

Different sleeping positions require different pillows

Side Sleepers, you need a firm pillow that supports your head and neck

Back sleepers need a medium to firm pillow will offer you more cushion

Stomach sleepers should choose a soft pillow to ease strain on the neck

Pillows & Mattresses Don’t Last Forever!

The average life of an average mattress is 10 years The average life of an average pillow is 6 months

Once your mattress develops lumps and sags, It’s time to replace it

Test Your pillows

If you're trying to determine whether your pillow is ready for replacement, try these tests. If you own a polyester pillow, fold it in half and place a shoe on top. If the pillow unfolds and knocks the shoe off, it is still good. If the shoe wins, the pillow probably needs replacing.

If you have a feather pillow, fold it in half and squeeze out as much air as you can. (Leave the shoe out of this contest.) When you release the pillow, it should unfold on its own. If not, its goose is cooked and the pillow needs to be replaced.

Sleep Positions Back sleepers* (put a pillow behind knees) Side sleepers (put a pillow between knees) Stomach sleepers (hole in your mattress/pillow) *Ideal position, when possible

Natural Sleep Aids: Muscle Ezze & Adrenal Less Stress

Herbal supplementation does not have the addictive effects of many prescription muscle relaxants and sleep aids.

Natural Muscle Ezze Advanced V40™ offers a unique proprietary blend of herbs, calcium and magnesium all designed to help reduce the negative effects of stress, anxiety, muscle spasms, and cramps. It also help support, regulate and calm the central nervous system, support muscle relaxation, and help provide a more restful night of sleep.

Ingredients: Calcium, magnesium, Jujube extract, Magnolia Bark Extract, Valerian Root/powder chamomile Powder, Phenibut, L-Theanine

Adrenal Less Stress : Adrenal fatigue can result in exhaustion, headaches, insomnia, joint

and muscle pain, allergies, and excess weight. Adrenal stress can be responsible for weight gain or loss, lack of energy, dehydration, intolerance to cold, as well as additional symptoms. A must for people under stress!

Ingredients: Adrenal, glandular Power, Siberian Ginseng Extract, Ashwagandha Extract, and Cordyceps Sinensis Extract, Vitamin B5.

What Does Sleep Have to Do With Chiropractic any way?

Sleep Deprivation causes spinal misalignments and postural

distortions

and…

Posture Affects Quality & Quantity of Life

Chiropractic Improve your Nerve System Function

Our body is a self-healing & self-regulating Our nervous system is the master system that control our

body. If there is any compromise of this system through spinal

distortion, misalignment, improper motion, or otherwise, there will be a lowered quality and/or quantity of nerve/electrical impulses from brain to body.

This causes an inability of your body to control and

regulate itself at its full/optimal potential.

Pressure on a Nerve is Serious!

What would happen if you:

– Injured your spinal cord?

– Severed a nerve?

– Injured, choked, or irritated a nerve?

Studies Show That Chiropractic Patients

• Use much less medication

• Go to the doctor far less often

• Get hospitalized less frequently

• Have higher energy levels

• Get well faster

• Have stronger immune systems

Next Month’s workshop (3/21/12 @6:00) … Losing weight the Natural Way