Bodyfixit

This week we are sharing tips to help you sleep better.

6 plan the day before.

People often say to me they wake in the night and have lots of thoughts running through their mind or they struggle to switch their minds off when it is time to sleep.

I would recommend having a notepad by your bed so you can write those things down and literally get them out of your head. Also, I think if I have planned and written down the things I need to get done the next day I personally find I am more productive during my day but also can go to sleep easier.

You could make this part of your winding down for bed routine

Carrying on with our tips to sleep better.

Do you find yourself waking with aches and pains?

Don't sleep very well?

Following on from yesterday - today we are talking shoulder and head position.

Ideally, you don't want your head too far forward (common if you sleep in a fetal-like position) or twisted shoulders and a rounded back.

Most people when they are standing have their shoulders over their hips and neck in line with the rest of their spine. As much as possible you want to start off in this position when you go to sleep. If we spend less time in less ideal positions this can help to reduce aches and pains and help you to move easier when you wake.

Carrying on with our tips to sleep better.

Do you find yourself waking with aches and pains?

Don't sleep very well?

Today's tip aims to help you wake refreshed and moving well 🙂

When you are sleeping ideally when you go to sleep you want your shoulders, hips and knees stacked so there is no twisting or stretching.

We know you are going to fall asleep and change your position but if you start in a better position for a couple of hours this might help you to have fewer aches and pains in the morning.

To help you maintain this you might like to try a pillow between your knees if you are a side sleeper or a pillow behind your knees if you are a back sleeper.

Carrying on with our tips to sleep better.

Today we are talking about if you wake up at night what should you do?

There are two different main theories on this someone say you should get up and move about, others say you should try and stay in bed.

I think this slightly depends on what woke you.

If you woke up because you were feeling restless then getting up might be right for you.

If you woke up because your mind was busy maybe having a notebook by your bed so you can write things down and get them out of your head might be best.

This week we are sharing tips to help you sleep better

2 reduce blue lights before bed.

Research shows that blue light which is often emitted from our phones, tablets, TV and sometimes LED lights can affect the release of melatonin into your bloodstream.

Melatonin is the hormone that makes us sleepy, so without this, it might take you longer to fall asleep as your body clock may be affected.

Blue lights are known to boost your alertness and mental sharpness.

So what can you do about it?

Limit usage a couple of hours before bed, turn down screen brightness or where orange glasses.

Give it a go and see how it affects your sleep patterns

This week we are sharing tips to help you sleep better

1 is to create a bedtime / winding down routine

Most children have a routine where they start to prepare for sleep. Sometimes involving bath, story and bed.

This is just as important as an adult too - we need to wind our mind and body down and get it ready for sleep.

So what could your bedtime routine be? bath or shower, reading, meditation, quiet time, essential oils?

Start to create your ideal pre-bed routine and stick to it. Tomorrow we will go further and talk about why reducing blue lights before bed is important.

Check back tomorrow

Feeling stuck with Sciatica?

Tip #7 is gentle pain free movement.

People often think no pain, no gain - wrong. Do gentle movements which don't cause pain and gently increase the range of movement.

Sciatica a pain in the ass?!

Tip number #6 to ease it is drinking enough water.

It sounds weird, I know, but actually drinking enough water means your nerves, muscles, blood supply and general health are working optimally so reducing aches and pains.

Aim for 2 litres throughout the day.

Is Sciatica getting you down?

Tip #5 is to think about how you are sitting in chairs, are you slumping, sitting cross-legged, leaning to the side or sitting for hours?

Simple changes to how sit will improve your aches.

Think you might have sciatica?

Tip #4 is muscle testing and strengthening. Muscle testing helps us know which muscles aren't working well enough and which might be overworking as a result. This means we can give you the specific exercises you need to ease it.