Its one of the most important actions of our day (hey, we spend a third of our life doing it!) However a recent study showed that 94% of Australians aren’t getting enough sleep!
So today we are bringing you the first instalment of “The Short Sharp 5”.
Five easy tips to helping you function and perform better! This week, Jack spoke to Chiropractor, Anatomist and Sleep Expert Dr Veli Solyali (Chiropractor) about how Aussies can sleep and function more effectively! In between many media appearances representing our profession, Veli runs a successful bedding company called Get Well Bedding, as well as a bustling Chiropractic clinic in East Sydney.
What are some common signs and symptoms of poor sleep?
- Constant Yawning (lack of oxygen from “brain rest”, will lead to increased yawning)
- A tendency to doze-off when not active for a while (ie/ social media or watching tv),
- Grogginess (decreased mental and physical awareness)… Not enough sleep will not allow your body to function at an optimal level
- Poor concentration and decreased memory (your brain needs sleep – and oxygen to help eradicate toxic molecules)
- Increased hunger – if you don’t recharge your brain with sufficient sleep, you are going to require the energy from food. Which can lead to weight-gain!
What negative effects can this have on your body?
Your normal cycle of hormones becomes unbalanced and this has a cascade effect on the entire body. Processes that you take for granted become a challenge. Staying awake becomes harder, thinking becomes strenuous and your internal organs are now working overtime to play catch-up for the lack of cellular rest overnight. In more simple terms, you are accelerating the aging process!
What’s the benefit of a good mattress and pillows?
A good mattress and pillow will provide you with a medium for allowing the body to rest easier, and in a more suitable environment. This basically means that your body needs less effort to achieve tasks. It will operate at its optimum if it can rest, rejuvenate and restore functionality to all its cells – which is the purpose of sleeping.
In your clinic how many people would you say exhibit poor sleeping habits?
10 years ago, about 80% of patients had poor sleep habits and as a result would require more treatment than normal. These days, it’s much less, closer to 20%, as I work very closely with patients and other health-care practitioners to ensure that people are educated about the “how to” get a good night’s sleep
What are your 5 tips for a better night sleep?
1. Inhale through your left nostril
Breathing through your left nostril, amazingly, will activate the right hemisphere of your brain, which is more sensitive to emotional features. This in turn slows down the sympathetic nervous system (the one responsible for the body’s flight or fight responses) and helps your body relax.
2. Contract and relax
If you are extremely tense, the likelihood of you actually falling asleep, or having a quality sleep will decrease significantly. One particular method to help your muscles relax is to lay on your back, breathe in deeply, and by starting with your toes, point them up toward the ceiling, and then let them go, or relax, whilst breathing out. Take another deep breath in, and contract all your leg muscles (start with the lower (calf) and then work your way up to the thighs), hold the contraction and then as you breathe out, let the muscles relax. Take another breath in and now contract the buttocks, breathe out and relax. Continue this contraction, upwards with your breathing out as you relax your muscles. Soon enough your muscles will start to relax, and your breathing should have slowed to a level ready for sleep. If you are finding that you are cramping or muscles are excessively tired, you may be lacking magnesium.
3. Roll your eyes…. Literally!
Close your eyes, and roll your eyeballs upwards a couple of times. This will mimic what you do in a normal sleep situation. This little trick may help trigger the release of melatonin, the hormone that controls your body clock.
4. Breathe
It might sound funny, but a lot of people are not breathing correctly, or sadly may be allergic to something in the bedroom – allergens, especially dust mites, mould/mildew should try to be eliminated or minimised. As you fall asleep, your breathing will slow down naturally. Ensure your bedding is resistant to these allergens.
5. Just imagine
Visualisation meditation works best when you use at least three senses. Imagine yourself in a situation where you feel content – a tropical paradise, sailing on calm waters, walking in flower fields. As you explore your ‘happy place’ imagine smelling flowers, feeling grass or sand under your feet and hearing water lap against the boat. You should soon feel relaxed and drift off.
So there you have it, Dr Veli Solyali (Chiro) the Sleep Expert’s top 5 tips for a great night sleep!
If you have any further questions or would like more information on choosing the right bed, or how to sleep effectively Call
Live Active
02 8073 3337
info@liveactiveclinic.com.au