Blog articles filed under: General

Sleep Smarter, Live Better: World Sleep Day 2024

Posted March 15, 2024 by Brunswick Chiro / Category: General

Sleep Smarter, Live Better: World Sleep Day 2024

Posted Friday, Mar 15, 2024 by . Filed under General

We all know how important sleep is, yet many still underestimate the profound impact on our overall health and well-being it can have.

Are we getting enough sleep?

Sleep is essential to health

Sleep is a critical part of our health, like nutrition and physical activity. Benefits of sleep include:

helps support memory and learning
helps clear waste from the brain and promote brain health
supports brain health, and brain health supports sleep
supports immune health, and immune health supports sleep
helps the immune system to clear bacteria and viruses
helps to recycle old cells and maintain our bodies and energy levels

Sleep is essential to your health

Sleepless Nights, Health Crisis

Let's look at sleep in another way, poor sleep health can have multiple significant impacts on human health:

Poor sleep as been linked to:

obesity,
diabetes
coronary artery disease, and
cardiovascular mortality

Poor sleep can lower immune response, creating greater susceptibility to infections that further reduce sleep quality.

Certain sleep disorders like obstructive sleep apnea and rapid eye movement sleep behaviour disorder are associated with:

cognitive impairment,
dementia,
risk of seizures,
and increased risk of stroke.

Poor sleep can result in reduced reaction times, impaired judgment, and cognitive impairment similar in effect to alcohol intoxication.
Drowsiness can impair safe driving even if the driver does not fall asleep.

Poor sleep has significant effects on your health

Are You Achieving High-Quality Sleep?

One of the world sleep day organisations key messages this year is talking about "healthy sleep" and not just getting "enough sleep".

There are six dimensions that affect sleep health and consequently overall health and wellbeing:

Duration: how much did you sleep over 24 hours
Efficiency: how well do you fall asleep and stay asleep?
Timing: when do you sleep?
Regularity: do you have consistent sleep and wake times?
Alertness: do you maintain good focus and attention during waking hours?
Quality: do you feel satisfied with your sleep?

Six dimensions for healthy sleep

CALL NOW (03 9388 1233) or BOOK NOW

Our role in healthy sleeping

At Brunswick Chiropractic, we recognize the paramount importance of sleep in maintaining optimal health and well-being.

Our practitioners take a comprehensive approach to health and wellness, addressing both physical and lifestyle factors that can affect sleep.

Taking care of your aches and pains

Musculoskeletal disturbances can lead to discomfort and tension that may interfere with sleep. By correcting these issues, our practitioners aim to alleviate pain and promote relaxation, in order to facilitate better sleep.

Stress reduction

Our practitioners use multiple techniques (such as spinal manipulation and soft tissue therapy), which may help reduce stress levels. Chronic stress often contributes to sleep disturbances, so by addressing tension and promoting relaxation, we aid in calming the nervous system, making it easier to fall asleep and stay asleep.

Treating your aches and pains

Improving Sleep Posture

Poor sleep posture can strain muscles and exacerbate spinal misalignments, leading to discomfort and disrupted sleep.

We offer guidance on maintaining proper sleep posture and may recommend supportive pillows to promote spinal alignment and reduce pressure points, resulting in more restful sleep.

Lifestyle Advice

Our practitioners provide holistic guidance on lifestyle factors that impact sleep, such as diet, exercise, and stress management. They may offer recommendations for relaxation techniques, ergonomic adjustments, and sleep hygiene practices to optimize sleep quality and promote overall well-being.

We sell contour pillows that can customise to your needs

CALL NOW (03 9388 1233) or BOOK NOW

Resources

https://worldsleepday.org

Cassidy S, Chau JY, Catt M, et al. Cross-sectional study of diet, physical activity, television viewing and sleep duration in 233,110 adults from the UK Biobank; the behavioural phenotype of cardiovascular disease and type 2 diabetes. BMJ Open 2016; 6: e010038

Hale L, Troxel W, Buysse DJ. Sleep Health: An Opportunity for Public Health to Address Health Equity. Annu Rev Public Health. 2020;41:81-99. doi:10.1146/annurev-publhealth-040119-094412

Reyes-Resina I, Samer S, Kreutz MR, et al. Molecular Mechanisms of Memory Consolidation That Operate During Sleep. Front Mol Neurosci 2021; 14: 767384. 2021/12/07. DOI: 10.3389/fnmol.2021.767384

Nedergaard M and Goldman SA. Glymphatic failure as a final common pathway to dementia. Science 2020; 370: 50-56. 2020/10/03. DOI: 10.1126/science.abb8739

Ju YE, Lucey BP and Holtzman DM. Sleep and Alzheimer disease pathology–a bidirectional relationship. Nat Rev Neurol 2014; 10: 115-119. 2013/12/25. DOI: 10.1038/nrneurol.2013.269

Haspel JA, Anafi R, Brown MK, et al. Perfect timing: circadian rhythms, sleep, and immunity – an NIH workshop summary. JCI Insight 2020; 5 2020/01/17. DOI: 10.1172/jci.insight.131487

Min S, Masanovic B, Bu T, et al. The Association Between Regular Physical Exercise, Sleep Patterns, Fasting, and Autophagy for Healthy Longevity and Well-Being: A Narrative Review. Front Psychol 2021; 12: 803421. 2021/12/21. DOI: 10.3389/fpsyg.2021.803421

Covassin N, Singh P and Somers VK. Keeping Up With the Clock: Circadian Disruption and Obesity Risk. Hypertension 2016; 68: 1081-1090. 2016/09/14. DOI: 10.1161/HYPERTENSIONAHA.116.06588

Itani O, Jike M, Watanabe N, et al. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep Med 2017; 32: 246-256. 2016/10/17. DOI: 10.1016/j.sleep.2016.08.006

Covassin N and Singh P. Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep Med Clin 2016; 11: 81-89. 2016/03/15. DOI: 10.1016/j.jsmc.2015.10.007

Lim AS, Kowgier M, Yu L, et al. Sleep Fragmentation and the Risk of Incident Alzheimer’s Disease and Cognitive Decline in Older Persons. Sleep 2013; 36: 1027-1032. 2013/07/03. DOI: 10.5665/sleep.2802

Wennberg AMV, Wu MN, Rosenberg PB, et al. Sleep Disturbance, Cognitive Decline, and Dementia: A Review. Semin Neurol 2017; 37: 395-406. 2017/08/25. DOI: 10.1055/s-0037-1604351

Bonilla-Jaime H, Zeleke H, Rojas A, et al. Sleep Disruption Worsens Seizures: Neuroinflammation as a Potential Mechanistic Link. Int J Mol Sci 2021; 22 2021/11/28. DOI: 10.3390/ijms222212531

Koo DL, Nam H, Thomas RJ, et al. Sleep Disturbances as a Risk Factor for Stroke. J Stroke 2018; 20: 12-32. 2018/02/07. DOI: 10.5853/jos.2017.02887

Williamson AM and Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med 2000; 57: 649-655. 2000/09/13. DOI: 10.1136/oem.57.10.649

American Academy of Sleep Medicine Board of Directors, Watson NF, Morgenthaler T, et al. Confronting Drowsy Driving: The American Academy of Sleep Medicine Perspective. J Clin Sleep Med. 2015;11(11):1335-1336. Published 2015 Nov 15. doi:10.5664/jcsm.5200

Blog articles filed under: General

Sleep Smarter, Live Better: World Sleep Day 2024

Sleep Smarter, Live Better: World Sleep Day 2024

Sleep is essential to health

Sleepless Nights, Health Crisis

Are You Achieving High-Quality Sleep?

CALL NOW (03 9388 1233) or BOOK NOW

Our role in healthy sleeping

Taking care of your aches and pains

Stress reduction

Improving Sleep Posture

Lifestyle Advice

CALL NOW (03 9388 1233) or BOOK NOW

Resources

https://worldsleepday.org

Cassidy S, Chau JY, Catt M, et al. Cross-sectional study of diet, physical activity, television viewing and sleep duration in 233,110 adults from the UK Biobank; the behavioural phenotype of cardiovascular disease and type 2 diabetes. BMJ Open 2016; 6: e010038

Hale L, Troxel W, Buysse DJ. Sleep Health: An Opportunity for Public Health to Address Health Equity. Annu Rev Public Health. 2020;41:81-99. doi:10.1146/annurev-publhealth-040119-094412

Reyes-Resina I, Samer S, Kreutz MR, et al. Molecular Mechanisms of Memory Consolidation That Operate During Sleep. Front Mol Neurosci 2021; 14: 767384. 2021/12/07. DOI: 10.3389/fnmol.2021.767384

Nedergaard M and Goldman SA. Glymphatic failure as a final common pathway to dementia. Science 2020; 370: 50-56. 2020/10/03. DOI: 10.1126/science.abb8739

Ju YE, Lucey BP and Holtzman DM. Sleep and Alzheimer disease pathology–a bidirectional relationship. Nat Rev Neurol 2014; 10: 115-119. 2013/12/25. DOI: 10.1038/nrneurol.2013.269

Haspel JA, Anafi R, Brown MK, et al. Perfect timing: circadian rhythms, sleep, and immunity – an NIH workshop summary. JCI Insight 2020; 5 2020/01/17. DOI: 10.1172/jci.insight.131487

Min S, Masanovic B, Bu T, et al. The Association Between Regular Physical Exercise, Sleep Patterns, Fasting, and Autophagy for Healthy Longevity and Well-Being: A Narrative Review. Front Psychol 2021; 12: 803421. 2021/12/21. DOI: 10.3389/fpsyg.2021.803421

Covassin N, Singh P and Somers VK. Keeping Up With the Clock: Circadian Disruption and Obesity Risk. Hypertension 2016; 68: 1081-1090. 2016/09/14. DOI: 10.1161/HYPERTENSIONAHA.116.06588

Itani O, Jike M, Watanabe N, et al. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep Med 2017; 32: 246-256. 2016/10/17. DOI: 10.1016/j.sleep.2016.08.006

Covassin N and Singh P. Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep Med Clin 2016; 11: 81-89. 2016/03/15. DOI: 10.1016/j.jsmc.2015.10.007

Lim AS, Kowgier M, Yu L, et al. Sleep Fragmentation and the Risk of Incident Alzheimer’s Disease and Cognitive Decline in Older Persons. Sleep 2013; 36: 1027-1032. 2013/07/03. DOI: 10.5665/sleep.2802

Wennberg AMV, Wu MN, Rosenberg PB, et al. Sleep Disturbance, Cognitive Decline, and Dementia: A Review. Semin Neurol 2017; 37: 395-406. 2017/08/25. DOI: 10.1055/s-0037-1604351

Bonilla-Jaime H, Zeleke H, Rojas A, et al. Sleep Disruption Worsens Seizures: Neuroinflammation as a Potential Mechanistic Link. Int J Mol Sci 2021; 22 2021/11/28. DOI: 10.3390/ijms222212531

Koo DL, Nam H, Thomas RJ, et al. Sleep Disturbances as a Risk Factor for Stroke. J Stroke 2018; 20: 12-32. 2018/02/07. DOI: 10.5853/jos.2017.02887

Williamson AM and Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med 2000; 57: 649-655. 2000/09/13. DOI: 10.1136/oem.57.10.649

American Academy of Sleep Medicine Board of Directors, Watson NF, Morgenthaler T, et al. Confronting Drowsy Driving: The American Academy of Sleep Medicine Perspective. J Clin Sleep Med. 2015;11(11):1335-1336. Published 2015 Nov 15. doi:10.5664/jcsm.5200

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