THE SLEEP SWITCH: Simple Switches for Better Sleep
Did you struggle to fall asleep last night? Is sleep disturbance becoming a trend for you? Do you wake up feeling stiff and sore? Do you feel groggy and tired in the mornings?
Proper sleep is important for better health.You must recharge at night to function at a high level the next day. The quality of your sleep is a predictor for the quality of your health.
Proper Sleeping Posture Matters
• Keep your head, neck, back, and hips in a neutral position while sleeping
• Avoid twisting or bending your neck or back
• Do not sleep on your stomach
• Sleep on your back or your side
• If you sleep on your side try and switch sides without always sleeping on the same side
• While sleeping on your back, lay with your back flat against the bed and place a small pillow under your legs to relieve tension of your back
• While sleeping on your side, align your shoulders, keep your back in a neutral position, and to keep your hips aligned place a small pillow between your knees
• Avoid really fluffy pillows and really flat pillows. You want a pillow that supports the neutral curve of your neck so that your neck is not bent up or down while laying on your pillow
• Your mattress should not be too hard too soft, avoid sleeping on old mattresses that sag
The Sleep Switch Routine
Sensation
Lying on your back, add positive sensation to your body with a self-massage. Massage your head, face, shoulders, chest, diaphragm, and lower back. Focus on your breathing and be mindful of the sensation you are feeling. If you experience tight muscles, add extra attention to that area by massaging the tight muscles longer. Take deep inhalations and exhalations while performing self-massage. Close your eyes and relax your mind and body.
Knees to Chest
Bring your knees to your chest pressing your lower back into the bed. Keeping your eyes closed, slightly rock back and forth.Hold your knees to your chest for 30 seconds while rocking.
Extend Your Spine
Extend your arms overhead reaching toward the top of the bed. Extend your legs in the opposite direction pointing your toes away. Feel a nice stretch and lengthening of your spine.Hold for 30 seconds, keep your eyes closed, and focus on your breathing.
Spinal Twist
Laying face up, bend your knees so your feet are flat on the bed. Allow your knees to drop to one side, keeping your shoulders and the back of your head on the bed. Feel a stretch in your spine.Hold for 30 seconds, and then repeat on the other side.
Diaphragmatic Breathing
Lying on your back with your mind and body relaxed, place your hands on your belly. As you breathe in, breathe through your nose and feel your belly inflate and rise under your hands. Slowly exhale, breathing out of your mouth. As you breathe out feel your belly flattening down toward the bed. Keep your eyes closed, clear your mind, focus on your respiration, and be mindful of how you feel. Perform 70 diaphragmatic respirations.
Take Control of Day Posture for a Better Night Posture