Why should we sleep?

Sleep is an important period of time for our body to regain energy.  More importantly, it is the time for our cells to restore, regenerate, and repair.  Sleep deprivation might cause irritability, decrease high-level cognitive function, delayed reaction time, and memory lapses.  Prolonged period of sleep deprivation would lead to chronic fatigue, weak immunity, and increase risk of cardiovascular disease, hypertension, and Type II diabetes. 

How much sleep do we need? 

Our biological sleep-wake cycle is endogenously controlled by our circadian clock and follows the circadian rhythm.  The right timing of sleep is important for rejuvenation and growth.  A good sleep would happen when maximum secretion of melatonin and lowest body temperature happen in between the sleep.  In average, adults including elders need about 7 to 8 hours of sleep.  Children do need more sleep than adults.  As mentioned earlier, the resting state of the body during sleep is vital for cells to restore, regenerate, and repair.  Prolonged period of sleep deprivation on children might hinder their proper growth and function.

                                                Hours of sleep per day

Newborn                                +/- 18 hours

First Year                              +/- 16 hours

Toddlers                                +/- 14 hours

Children                                 +/- 11 hours

Adolescents                           +/- 9.5 hours

Adults                                   +/- 8 hours

Elders                                   +/- 8 hours

Pregnant Mothers                    +/- 8 hours

Are you prepared for a good sleep? 

Wait a minute, there is more preparation before your sleep.  Keep in mind, your bed and sleeping postures play an important role for a good sleep.  Follow the tips and give yourself a treat of wonderful sleep.  Have a sweet dream!

Your Bed

Your bed should be firm enough to support your spinal structure in a balance and level position.  It should not be too firm that would cause soft tissues soreness.  It should have some softness that pads the soft tissues. 

Supine Sleeping Position

A proper supportive ergonomic pillow should be used to support the head and neck structures in neutral position.  The pillow should properly cradle the head and support the proper natural cervical (neck) spinal curve.  There should be an extension that continues from the cervical support and support the upper part of the upper back.  It helps to gradually support the gap of the upper part of the thoracic spine before the spine lay on the bed.  Second, bend your knees and place a pillow underneath your thighs.  Maintaining your knees bended while lying on your back allow your lumbar (lower back) spine to flatten and relaxed during sleep.

Side Sleeping Position

A proper supportive ergonomic pillow should be used to support the head, neck, and width of the shoulder to maintain head, neck, and the rest of the spinal structures in neutral position.  Second, have your knees slightly bended and place a pillow in between thighs.  Placing a pillow in between thighs helps to reduce the chances of twisting the pelvic and lower back structures on side sleeping position.

Tummy Sleeping Position

This is definitely not a good sleeping posture.  As a person sleep on their tummy, they will need to turn their head to either left or right and twist their spine to reposition themselves.  This hours-long static position of head turning and spinal twisting along with pressure would misalign the spinal structure which might cause development of neck pain, headache, back pain, structural changes, and etc. 

© LGS International Chiropractic.  All rights reserved.  The information provided herein should not be used for the diagnosis or treatment of any condition.  Please see a qualified chiropractor or health care provider about any personal health concerns.

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