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March 21 2018

Sleep and your Pillow!

Ian Edwards CHIROPRACTIC, FITNESS, HEALTH, Uncategorized, UNWIND HEALTH, WELLNESS

Over the past week we have discussed just how important your posture is lying down as it is standing up! Our final topic in terms of correct sleeping positions is your pillow!

Bend your head to the left… now imagine lying down with your head bent like that for 7-9 hours. Your pillow may be either too low or too high.

It is all about the neutral alignment of YOUR spine!

The size of the pillow depends on how much space there is to fill between your head and the mattress. If you are a side sleeper you will need a thicker pillow then a back sleeper, as there is more space to fill. For back sleepers, if the pillow is too thick it will cause your head to be in forward flexion and if the pillow is too thin it will cause extension of your head.

If you think your pillow is to low, try this. Grab a bath towel and fold it into thirds. Place the folded towel horizontally under your pillow, closest to your shoulders not the top of the head, for the back sleepers. This is because when we lie on our backs the furthest distance to the mattress is your neck not the top of your head. It’s all about the distance of your neutral spine from the mattress!

Again… Try avoiding sleeping on your stomach (as we have discussed in our previous posts). If this is something you are struggling with try this: Roll up a sock and put it in your pyjama pocket on your shirt. Start the night off on your back or side and if you turn to your stomach in the night time it will wake you up and begin to break your pattern!

Your pillows should be changed every 2 years. At Unwind we recommend natural latex as it is much more breathable and supports you 100% of the time, plus it is a natural product! These pillows come in 3 different sizes to suit everyone. Come into Unwind and we will happily fit you with the correct pillow.

Get someone to take a photo when you are sleeping and bring it in to Unwind and we will happily discuss your pillow and sleeping positions with you!

 

Next on the agenda: food for sleep!

 

Terri Anne Kayrouz

All things Mattress and Sleep! Food for Sleep

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Here are 3 quick tips for maintaining correct sleep posture for back sleepers 😴

Don’t forget to ask your chiropractor about which pillow is most suitable for you to avoid waking with neck and back pain 🛏
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1 week ago

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✨TRUST YOUR GUT✨
Your body is always giving you subtle clues so remember to listen to it!

Intuition is a psychological process where the brain uses past experiences and cues from the self or the environment to make an unconscious decision. Remember to tune in and give credit to those “gut feelings” as they can indicate changing conditions in the body which may be causing you stress, pain or discomfort.
You can practice intuition by:
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- participating in exercises that you enjoy
- allowing time to for a good nights sleep
- nourishing your body with good food
...

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2 weeks ago

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💪🏼BRING ON 2021💪🏼
The events of 2020 have left many of us feeling uninspired for the new year, however, setting goals and committing to them can substantially improve your well-being 🧠

Many of us set the ‘New Years resolution’ of being healthier by improving our diet and exercise habits, but have you considered how enhanced posture and alignment can benefit you and your health journey? This year we are committed to helping you achieve all of your health goals, no matter how big or small.

⬇️Comment below some of the goals you are committing to this year!
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3 weeks ago

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Wishing you a Happy New Year from the Unwind family! 🎆

We are so grateful that we have been able to join you on your journey to better health in 2020. Regardless of how this year has turned out, we are forever thankful for our patients and the smiles they bring into the clinic 😃

We hope everyone has a much brighter, healthier and happier 2021 🥳
...

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Unwind Health

3 weeks ago

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We are here for our Unwinders over the Christmas New Year break. We are back on deck from tomorrow at 8am.

Call 8544 8234 or book online at www.unwindhealth.com.au

Below are our opening hours;
Tuesday 29th December 8am-7pm
Wednesday 30th December 3pm- 7pm
Thursday 31st December 8am- 11am
Saturday 2nd Janurary 7:30am-12pm
...

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4 weeks ago

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*UPDATED CHRISTMAS HOURS*

Your health is important to us so don’t be a stranger throughout the holiday period. If you are in need of an adjustment these holidays, give us a call on (02) 8544 8234 or head online to www.unwindhealth.com.au to book!
...

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4 weeks ago

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🎁4 DAYS UNTIL CHRISTMAS 🎁
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1 month ago

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Wishing the happiest of birthdays to our awesome massage therapist, Sef! 🥳🎂 ...

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1 month ago

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🎄 10 DAYS UNTIL CHRISTMAS 🎄

Our pillows, foam rollers, hand-held massagers and gift certificates are still available for purchase!
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1 month ago

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Who wouldn’t love a massage or chiropractic gift certificate this Christmas? 😱
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Only 15 days until Christmas🎅🏼
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Unwind Health

1 month ago

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Billy knows how tough parking can be around the clinic at this time of year 😫 So just a friendly reminder to our patients that parking in the Spotlight complex is free for the first hour and more street parking will become available once the school holidays begin, yay!

In the meantime, only 17 days till the big guy makes his way from the North Pole 🎄🎅🏼
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Unwind Health

2 months ago

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🎄Christmas has arrived at Unwind 🎄

The tree is officially up in the clinic and as you can see, Ian is super happy about it!

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The countdown has begun! 25 days to go 🥳
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Toddler life is pretty hard so Billie decided he needed an adjustment!

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💙FOAM ROLL FRIDAYS💙
The foam roller is perfect for those long days you spend hunched over on your phone or at your desk!

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If you’re suffering from neck pain, alternatively, you may place a rolled up towel beneath the neck to improve your posture.

Ask about how foam rolling may benefit your recovery at your next chiropractic adjustment!
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Have you ever considered acupuncture to relieve stress and anxiety? 😌
Our fabulous massage therapist, Sarah Folwell, has written an article to answer all your burning questions about acupuncture!
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4 months ago

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Did you guess the best way to sleep on your side while looking after your spine?😴

Here’s a few quick tips!

- Don’t sleep with your arm beneath your head

- Try placing a pillow between your legs if you suffer from back pain

- Avoid turning onto your stomach

- Make sure your pillow height allows your neck to sit in a neutral position - not too high and not too low!

- Watch that you don’t bend at your wrists to avoid developing tennis elbow
...

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4 months ago

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You were all too good at spotting the mistakes in Ian’s last posture picture (including the monitor not being plugged in 🤦🏼‍♂️) so we’re giving you another challenge!

This month we’re focusing on sleep 😴 Can you spot the posture mistakes in the pictures below?

If you have any questions about correct sleep posture, come speak to one of our chiro’s.
PH: (02) 8544 8234
...

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Unwind Health

4 months ago

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2020 has been a challenging year for everyone and the circumstances have made it even more important for us to ensure we remain connected and support those around us.

A check in with the ones around us can change a life!
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Unwind Health

4 months ago

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Around 40% of Australians aren’t getting enough sleep, are you one of them? 😴

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4 months ago

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Happy Fathers Day to our Unwinder Dads!! ...

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Some of you noticed that Ian’s last posture picture wasn’t quite perfect 🙅🏼‍♂️

So we made some improvements and now we’re putting you to the test! Can you spot any other mistakes? 😬

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Interesting.. ...

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Our @tanya_jones_naturopath is joining @shirepod this Friday live chatting gut health and wellness with the team!

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Unwind Health

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Unwind Health

5 months ago

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Today begins #SpinalHealthWeek. What are you doing to look after your spine this week?!

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Unwind Health

6 months ago

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Gut issues??

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Hmmmm, who relates? ...

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6 months ago

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Do you have gut issues?

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Our Naturopath Tanya Jones has been spending some isolation time sharing free webinars to help you build your immunity and emotional resilience.

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Make sure you have clicked on the ticket link and registered your email for the zoom link!

www.facebook.com/events/667104590720632/
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8 months ago

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Unwind Health

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