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How to get the perfect nights sleep

How to get the perfect nights sleep

Published at 2:24pm 23rd October 2019. (Updated at 10:42am 28th October 2019)

O'Connor Chiropractic Promoted by
O'Connor Chiropractic

Regular bad habits and stress in everyday life could be preventing you from getting the perfect nights sleep, according to a local Chiropractor.

  • An inability to switch off at night can be caused by bad habits such as too much screen time before bed and a lack of exercise.
  • Sleeping position can play a significant role in getting the perfect night's sleep, with sleeping on your front causing issues for your back and neck.
  • Harrogate and Ilkley Chiropractor O'Connor Chiropractic are offering advice on what to avoid and how they can help when it comes to sleep.

There could be several factors that keep us up at night and prevent us from switching off, ranging from bad habits in everyday life to the stress on the back and neck caused by a lumpy mattress! 

However, one of the biggest causes of a lack of sleep is stress, as explained by Dr Jason O'Connor:

"We're so busy rushing around trying to fit so many more things into our lives that we're more stressed than ever, but the one thing you need to be able to cope with that is enough sleep. So if you're not getting enough sleep then it's a catch 22, and people are really trapped in this cycle." 

O'Connor Chiropractic, who have clinics in Harrogate and Ilkley, are offering advice to help patients find the root cause of their sleeping issues, but what small changes can we make to ensure a better, longer night's sleep?

Incorrect sleeping position, O'Connor Chiropractic
The correct sleeping position is on your side with one pillow and legs slightly bent, according to Dr Jason O'Connor

What factors can affect sleep?

A lack of sleep can have a detrimental effect on your mood, cause memory and concentration issues or even result in a weak immune system and weight gain.

Not enough time spent in the deepest stage of sleep (when brain waves are in delta) can leave you in a lighter sleep when your brain is not fully switched off, during which time it would normally repair and revitalize. 

There are several simple solutions that can help us get a better night sleep according to Dr Jason:

  • Regular exercise - Making sure you're active can aid the control of cortisol levels and adrenal release, which both play a vital role in a good nights sleep.
  • Invest in a good mattress and pillow - Good quality mattresses and pillows can  make a huge difference to the quality of your sleep as they provide better support to the spine and promote better posture. 
  • Sleep in the right position - The optimum sleep position tends to be on your side, with just one good pillow and with your legs slightly bent. Women tend to have wider hips, so may also benefit from a pillow between the legs.
  • Avoid visual media before you go to bed - Computers, phones, televisions and tablets are best avoiding in the run up to going to sleep as they keep the brain active when should be winding down.
  • Herbal teas, lavender oil and Epsom salts - All of these can aid sleep. Always avoid caffeine before bed - just herbal or fruit teas please! And both lavender and the magnesium found in Epsom salts help muscles to relax - both of these can be found in bubble bath. 
Too much screen time, iphone
Too much screen time before bed may be the root cause of an inability to switch off and get a good night's sleep.

How can O'Connor Chiropractic help?

As well as expertise as Chiropractors, O'Connor also use equipment that can help measure stress in the body and pinpoint what may be the cause of a patient's struggle to switch off at night. 

Using a Surface EMG (Electromyograph) which checks the muscles around the spine, Dr Jason and the team can see any tension in the shoulders and neck, which can then cause stress and issues sleeping. 

O'Connor Chiropractic - sleep equipment EMG scans 2

O'Connor Chiropractic also use a Neuropulse Wave Profiler, which is the same technology as a lie detector (without the questions!) in that it measures skin temperature, heart rhythms and how much sweat is produced. Dr Jason then interprets the results to determine why someone's struggling to switch off and calm down at night.

Get in touch with the team at O'Connor Chiropractic in Harrogate or Ilkley online, on Facebook or give them a call on 01423 200 020 to talk further about how Chiropractic care can help with all sorts of issues, including poor sleep. 

O'Connor Chiropractic - sleep equipment EMG scans 2

Ben Groom from Stray Lifestyle found out more from Jason at O'Connor Chiropractic about how to get the perfect night's sleep:

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