Dr Ozello's Sports Medicine Report: How to Get a Good Night's Sleep

**Disclaimer: Viewing this video does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.


Do not underestimate the importance of consistent quality sleep. Nothing takes the place of a good night of sleep. Proper nutrition does not. Supplements do not. Unhealthy sugar filled energy drinks sure don’t. Neither does caffeine. A good night of sleep is irreplaceable.
Develop sleeping habits that include proper body positioning, consistent times, limited sleep time stimulus, transition periods and nutrition strategies that coincide with sleep strategies.
Proper sleep ergonomics are vital to waking up pain-free and loaded with energy. Find body positions that work best for you. Proper body positioning while sleeping, is essential to health. The average person spends one-fourth to one-third of their day sleeping.
Supine and side lying are the best positions for your neck, spine and ribcage. Laying supine with a proper sized pillow keeps the neck and spine in their natural curvatures. Laying supine allows the ribcage and diaphragm to move unimpeded thus encourages healthy breathing practices.
Sleeping on either side with a correctly sized pillow holds the neck and spine in a straight line. This neutral position lowers the possibility of waking up with neck pain or a headache. Increase the productivity of your sleep by utilizing correct sleeping postures.
Maintain your bedroom as dark as possible during sleeping hours. The pineal gland is a small, endocrine gland located inside the brain. It functions to produce and release the hormone melatonin. Sleeping in a dark room increases melatonin secretion which induces relaxation and sleep.
Be consistent with your sleep schedule. Go to bed and wake up at the same time every day. Having a regular sleep pattern makes it easier to fall asleep.
Give your body time to transition from activity to sleep. Just like the body requires time to warm-up before exercise, the body needs a calming period before sleep. Thirty minutes before going to bed turn off the television, take a shower and stretch. A clear mind and relaxed, clean body fall asleep quicker.
Develop evening nutrition strategies that promote sleep. Eat lighter meals later in the day. Provide your digestive system ample time to digest your food before bed. High caloric meals and high fatty foods take longer to digest and should be avoided prior to bedtime. Utilize a dietary journal to determine individual nutritional strategies that work best for you.
Employ regular sleeping habits to improve your health. Sleep and rest are a necessary part of life. The body needs sleep to heal, grow and recharge. A good night’s sleep increases health in numerous facets. Sleep promotes healing, growing, memory, metabolism, energy and mood. Combine sleep with exercise and nutrition to live a healthy, fit, functional life.


Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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