S L E E P H A B I T S A N D M O R E F O R H E A L T H A N D P E R F O R M A N C E

SLEEP STATISTICS

• 20-40% of all adults have insomnia in the course of any year

• Presenteeism is a large issue in the workplace

• 1 out of 3 people have insomnia at some point in their lives

• Over 70 million Americans suffer from disorders of sleep and wakefulness

• Of those, 60% have a chronic disorder

• Adults require an average of 8 to 8.5 hours of sleep each night

• Sleep problems add an estimated $15.9 billion to national health care costs

• 84 classifications of sleep disorders exist

SLEEPING POSITIONS

• Do not sleep on your stomach

• Side and Back sleeping position ideal

• Avoid overhead arm position

• Using pillows to ease back pain

– Between your knees

– Under your knees

P I L L O W TA L K … … .

• Do not sleep on your

stomach

– Side and Back sleeping

positions preferred

• Neck Alignment

• Pillow Options

MATTRESSES

Associate professor of orthopedic surgery and neurosurgery at Santa Monica UCLA Medical Center

"If the mattress is too firm, it will push on those main pressure points and take you out of alignment. If it's too soft, those pressure points won't be properly supported, so your whole body flops back." Both of these scenarios can lead to an achy morning.

- Arya Nick Shamie, MD

IS IT TIME FOR A NEW MATTRESS?

"If you wake up in the morning and have some low back pain and can stretch and

get rid of it in 15 or 30 minutes, that means you're on an inappropriate mattress for

you," Breus says.

The right mattress, on the other hand, is one on which you feel no pressure, almost

like you're floating in air, Breus says.

If you're looking for a new mattress, experts suggest testing it in the store and

laying down on each mattress in the position in which you normally sleep. Breus

suggests spending at least 10 to 15 minutes on the bed. And, bring your own

pillow!

WEB MD

IS IT TIME FOR A NEW MATTRESS? • Innerspring Mattress

– Most commonly used

– Don’t need more than 390 Coil count

– Can be beneficial for low back pain (firmer)

• Memory Foam Mattress

– Contour to shape of your body

– Reduces pressure points

– Absorbs movement so less prone to disturb your partner

– Feeling hot at night

• Latex Mattress

– Firm, bouncy support that is uniform throughout bed

– Very firm, so make sure you like that

– Considered best for relieving back pain

• Sleep Number Type Beds

FINDING THE RIGHT MATTRESS

• Determine your budget and needs

• Do your homework before you begin shopping

• Choose the right type of store. Start with a store you trust

• Utilize the Retail Sales Associates

• Test-drive your new mattress

• Go the extra mile

The Better Sleep Council

S.L.E.E.P TEST

LAPTOP AT HOME

• Avoid laying on your back with neck propped up

• Avoid laying on your stomach with your back

arched for long periods of time

• If you must, sit up in bed while using your laptop

AIR TRAVEL

• Create length in your spine and watch your posture. Position yourself all the way back in your seat, bending at the hips to lower yourself down. Keep your shoulders back and avoid slouching or hunching forward. Keep your feet firmly resting on the floor or a footrest if need.

• Bring a travel pillow for rest and reading time to help avoid neck strain.

• For lower back pain, a lumbar support pillow can be used to help prevent slouching and to keep your spine straight. Self-inflating lumbar supports are great as they can easily become flat for easy packing. If you don’t have one, ask for a pillow or use a rolled up jacket, sweater, or blanket to provide support behind your lower back.

• Fasten the lap belt over hip bones. This will secure your back in the most ideal posture for flying to keep the lower spine from going into too much extension or flexion. Relax and allow the seat belt to do the work. Never place the lap belt above or on your

ENTERING AND EXITING THE VEHICLE

• To enter the vehicle, open the door and stand with your back to the seat, legs close to the side of the vehicle. For larger vehicles, you may wish to begin by standing on the running board. Place your hands on the door and doorframe to keep your movements slow and controlled then slowly lower your body into the vehicle.

• Tuck your head into the vehicle. Keep your knees close to each other, as though they have been taped together, brace your abdomen as though you are about to be punched in the stomach and pivot your body as a whole without twisting or bending at the waist. You may grasp the steering wheel with your right hand to help you pivot.

ENTERING AND EXITING THE VEHICLE

• Use a lumbar roll or other support to help maintain good posture. Position the roll slightly above your belt to support the “small of your back.” Adjust your seat so that your knees are slightly lower than your hips. Try to avoid prolonged car rides and take frequent breaks if needed.

• Before exiting, create adequate space by pushing your vehicle seat back as far as possible and move the steering wheel up and out of the way. To exit, first scoot slightly to the door side edge of your seat, then keep your knees together and pivot with the same cautions that you used to enter the vehicle. When your feet are shoulder width apart and firmly on the ground or running board, grasp the door and doorframe, lean forward, but be sure not to bend your back, as you tighten your abdominal muscles. Slowly thrust your hips forward to stand up.

THE ABDOMINAL BRACE

Abdominal Bracing- When all of your core muscles work together, a "Super Stiffness" occurs, and all 3 layers of the abdominal wall are activated to protect and stabilize the spine and discs.

Without bending forward, contract the abdominal muscles (like you are about the get punched in your gut - feel them tighten with one hand) and the buttock muscles (as if you holding in a bowel movement).

You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks.

T H E P O W E R Z O N E

Power Zone- The zone that will optimize lifting strength and

injury reduction.

a. Bend your elbows at a 90-

degree angle and you are in

“Primary Power Zone”

b. The area up to the shoulders

and down to the hips is

acceptable.

c. The more you can work in

“power zone” the less fatigue

your body.

STERNUM UP

Sternum Up- Keeping the sternum up automatically sets the body into good posture and maintains:

a. Neutral Spine: Maintaining good spinal alignment decreases the stress placed on the spine and discs.

b. Hip Hinging: Bending at the hips, and not the low back, decreases the stress placed on the low back and strength & power.

T H E M O D E R N D E S K J O C K E Y P O D C A S T

www.moderndeskjockey.com

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