DON’T SLACK ON YOUR SLEEP!
Are you out there working hard at your career, taking care of the family, your startup business, your music and art, your body and fitness, and your hobbies and passions? Whatever you put your time and heart into, if you want to be your BEST, you need to get your REST!
Sleep is critical to maintaining our physical and mental health. Studies show that getting enough sleep helps with everything from having a good mood, to preventing diabetes, yet today in the United States, we are more sleep deprived than ever before.
Here are the facts:
It is easy to get caught up working late or binging Netflix late into the night, but there are numerous benefits to choosing to get enough rest! These are a few good reasons to develop better sleeping habits:
FITNESS/EXERCISE: Been lifting weights or working on that cardio? Not getting enough sleep will only undermine your workout! Your body needs that time to give your body time to recover, conserve energy, and repair the muscles used during exercise. Also, studies show that working out allows you to get a BETTER NIGHTS REST. It’s a win/win.
BETTER FOCUS/MEMORY: Many of us have been there in college, cramming in last minute for a test, pulling the all-nighter from time to time. However, sleeping and dreaming are essential for processing and storing memory! Without a good nights rest, it is tougher to recall information and more difficult to learn new concepts! Beyond that, getting good sleep keeps you more alert and sharp, so you can use your time more efficiently when you work!
GOOD MOOD: When we rest, our brains process our emotions! Give your mind a break, and allow your mind to collect itself. Dealing with a hard, emotionally taxing day? Get to sleep and wake up feeling mentally fresh and collected morning.
MENTAL HEALTH: In 2019, we are statistically the most ANXIOUS and DEPRESSED we have ever been. Chronic lack of sleep is not helping, as it increases the chances of developing anxiety and stress. If you struggle with insomnia, you are FIVE TIMES more likely to develop depression. Keep your mind healthy and relaxed; sleep produces chemicals that counteract and negate stress hormones.
HEALTHY HEART: Sleeping keeps our blood pressure in check! When we go to bed, our relaxed parasympathetic nervous system is operating (turning off our active/alert sympathetic nervous system). Our heart rate slows down, and blood vessels are given a break as our blood pressure is reduced. Getting that rest is one way to help prevent heart disease and strokes!
SLEEP AND CHIROPRACTIC: Since our bodies repair during times of rest, sleep allows you to hold your chiropractic adjustments and strengthen proper alignment! Less stress from more sleep also means a physically relaxed body, preventing the muscle tension that can cause headaches, neck pain, and misalignment! Finally, receiving chiropractic care straightens the spine and heals painful symptoms that wake people up in the night, such as headaches and back pain
We can’t solve everything in a day, and no one can keep on going forever without burning out! Balance your days and nights by intentionally getting the sleep you need so you can live a healthier, happier, restful life!
STRENGTHEN REAR DELTOIDS: (Upper Back)- Using weighted cables, bands, or TRX straps, stand upright with good posture and pull the cable to your face, with your elbows at about eye level on either side of you. This exercise strengthens the weak upper back and draws your shoulder blades back into a straight posture. It helps reduce the curve in rounded shoulders, and you will feel less fatigued trying to stand up straight!
STRETCH UPPPER BODY: (Chest and back)- Wall angels are one of the most beneficial stretches you can do for your upper spinal posture! Find a wall and place your back, head, butt, and arms against it as shown. While breathing, slowly move your arms along the arc of an anatomical range of motion as shown! This stretch is felt all over your body and loosens your tight chest, neck, arm, and back muscles as it fights against tense muscles that are developed from slouching.
STRENGTHEN ABS/CORE (PLANKS): Engaging in 30 seconds – 2 minutes of planks, keeping the glutes engages will help strengthen your core, and tighten your glutes. This will help prevent injury, and strengthen the weakened muscles. It is important to maintain good posture during planks by squeezing the glutes. This will help take the curve out of the spine, as shown in the picture to the left.
STRENGTHEN HIP FLEXORS: Lunging hip flexor stretches are a good way to stretch those tight hips. Hold for about thirty seconds and make sure to breathe deeply as you inhale and exhale, to allow the muscles to expand and contract. Get into a lunge position, with your back leg on its knee, and then gently drive your hips forward.