Sleep Hygiene

Sleep Hygiene

The Importance of Sleep

Natural sleep is one of the most powerful immune system boosters, aiding in our ability to ward off illness and infection. Quality sleep is necessary for injury recovery, forming new memories, maintaining a healthy body weight and managing stress and anxiety.

Your Personal Habits

• Fix a regular and consistent bedtime and wake time, even if you are retired or not working.

• Avoid napping during the day as this will affect your sleep drive – your ability to fall asleep and stay asleep.

• Avoid alcohol 4-6 hours before bedtime. While alcohol has an immediate sleep-inducing effect, a few hours later, as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.

• Avoid caffeine 4-6 hours before bedtime. This includes coffee, tea, energy drinks, pop, as well as chocolate, ice cream and many pain relievers.

• Open the blinds first thing in the morning or get outside in natural light.  This helps to set your internal clock and promotes melatonin production (the sleepy hormone) at bedtime.

• Exercise every day to help build your drive to sleep.

Your Sleeping Environment

• Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room. Let your body “know” that the bed is associated with sleeping.

• Room should be dark, cool (19-21 °C) and well ventilated. 

• Ensure your room is calm and quiet (use a noise machine to block out all distracting noise).

Consistent Bedtime Routine

• Eat a light snack with a protein and a complex carbohydrate. Low blood sugar can lead to night waking.  Warm milk and foods high in the amino acid tryptophan, such as bananas, can help promote sleepiness.

• Establish a pre-sleep ritual, such as a warm bath (your body needs to drop in temperature to help sleep process), a cup of chamomile tea or a few minutes of reading.

• Practice relaxation techniques before bed, such as yoga, light stretching, deep breathing or meditation (check out guided meditation apps – Calm, Insight Timer, Yoga Nidra, 10 % Happier)

• Don’t take your worries to bed. Try journaling or doing a ‘brain dump’ to see the worries on paper. Some people find it useful to assign a “worry period” during the evening or late afternoon to process these issues.

• Get into your favorite sleeping position. If you don’t fall asleep within 20-30 minutes, get up, go into another room, and read until sleepy.

• If you find wake in the middle of night and cannot get back to sleep within 20-30 minutes, then leave the bed. Read, do a calming and quiet activity, or take a bath. *Avoid screens as light disrupts melatonin production. 

Weekly Sleep Diary

Use this to track your progress, putting a checkmark beside the strategy you used and rating your sleep quality for that night.

Running as a minimalist

Running as a minimalist

Humans have been running for over 2 million years and when they first started running, they ran barefoot of course!

In Christopher McDougall’s book “Born to Run” he discusses various scientific studies about barefoot running and how we evolved into humans made for running. McDougall describes why running injuries familiar to us are unheard of in the Copper Canyon of Mexico where barefoot tribal folks run for hours on end.

It is clear from recent research that the modern running shoe has a significant impact on our bodies and our running mechanics.

When we run with modern cushioned shoes, we tend to land heavily on our heels, which increases the force at impact.  Conversely, when we run in bare feet we land more on the forefoot or mid foot and with more bend in the knees, both of which absorb the force of impact more efficiently.

The modern shoe also significantly reduces stride frequency and changes the contraction sequence of the leg and back muscles. Running with an increased stride frequency, or higher turnover rate of the feet, decreases the amount of force and time of each foot strike, which is believed to decrease the chance of repetitive type running injuries.

Many running experts are now recommending weekly training drills in bare feet to strengthen the intrinsic muscles of the foot and ankle, improve our proprioception (body’s awareness in space), thereby reducing the chances of running injuries.

Keep in mind that any changes in your training program must be gradual.  Extreme changes can cause an overload on your tissues and possibly an injury. Why not try taking off your shoes and baring your sole!

Should Kids Be Wearing Supportive Running Shoes?

Should Kids Be Wearing Supportive Running Shoes?

Runners, coaches, medical professionals, and now parents, are all realizing the benefits of allowing children to have proper natural foot motion.  According to the experts, parents should think twice before putting their kids in a pair of “good sturdy shoes.”  It seems that the smartest design that will ever be developed for injury free activity is the human foot itself.  Our feet are sensory organs that allow us to interact with our environment and to develop natural movement patterns. Studies suggest that shoes can interfere with that development. “Balance, stride length and stride width are all influenced by our ability to sense the surface we are landing on. The more “stuff ” between the foot and the ground the less ability we have to sense the landing surface.” says Paul Langer, D.P.M., chair of the American Academy of Podiatric Sports Medicine’s Shoe Committee.

Rob Conenello, D.P.M., international lecturer on podiatric sports medicine, advises putting children in the “most minimal shoe possible, and adding support if necessary.”The level of minimal that is possible will vary with the child and may vary as the child ages.”

RECOMMENDATIONS FOR PARENTS: (Jonathan Beverly, Running Times Magazine, April 2010)

1) Encourage kids to go barefoot whenever possible: in the house, yard, parks, on the beach.

2) Buy the most minimal shoes appropriate for your child. Look for shoes that are flat, with low heels, little cushioning, flexible in all directions, light weight with lots of toe room. In early development, a child’s foot is widest across the toes.

3) Ensure all of your kids’ shoes are running-friendly. Kids don’t change into running shoes to run, they do it naturally throughout the day.

4) Add support only if necessary. Get an evaluation from a physiotherapist or podiatrist if your child shows signs of needing structural support.

5) Allow and encourage kids to run more like they do when they are very little: short bursts that end when fatigued, with a relaxed stride, at a variety of paces.

6) Encourage kids to participate in a wide variety of physical activities that build strength and flexibility.

7) Help kids stay at an appropriate weight through diet and activity.

Given what we’re learning about how minimal shoes can be beneficial to an adult’s running technique, efficiency and injury prevention, it makes sense that we should be starting our kids off on the right foot.

Sue Underhill is a registered physiotherapist and owner of Maximum Physiotherapy. She offers running assessments using video analysis and treadmill running and gives technique and footwear advice.   To book a running assessment at Maximum call 705-444-3600.

Lengthen to Strengthen… (Eccentric Strength Training)

Lengthen to Strengthen… (Eccentric Strength Training)

When we have a sore muscle from physical activity, we assume the muscle must be tight and that we need to stretch it.  Often though, especially if we’ve been participating in a repetitive activity/sport for many years, a sore muscle may indicate a relative weakness in the muscle.

To recover from a muscle strain or to prevent one altogether, it’s important to strengthen your muscles “eccentrically”.

An eccentric muscle contraction occurs as the muscle fibres lengthen.  This happens when we do things such as lowering a weight by controlling it through a muscle’s full range of motion.  Eccentric training, often referred to as “negatives”, focuses on slowing down the elongation of the muscle.  This type of training allows for the greatest muscle forces at relatively low energy costs.

Many muscles cross two joints: hamstrings and hip flexors cross the hip and knee, the gastrocs cross the knee and ankle, and the long head of biceps crosses the shoulder and elbow.  So to strengthen these particular muscles, we need to look at the position of both joints to make sure the muscle is being contracted throughout its full length.   For example, to strengthen the bicep muscle eccentrically, lie on your back on a bench with your arm over the edge, and slowly lower a weight by extending the elbow and also extending the shoulder.

To get the biggest return on your investment, make sure to include eccentric strength training throughout a muscle’s full length.

Sue Underhill, Owner/Physiotherapist

Maximum Physiotherapy

Collingwood, On

Massage is for everyone

Massage is for everyone

Managing Stress with Massage Therapy

None of us are immune, at some point or another we will all find ourselves overwhelmed by what is being asked of us in our lives.  Stress comes in many forms and will affect all of us differently.  Our ability to cope with stress has been key to our survival as a species, but as our current lifestyle evolves, so does the way we perceive and deal with the stressors in it. These stressors have both mental and physical components.  They might include raising children, caring for ailing parents, living with an illness or injury ourselves, working one or more jobs, volunteering, helping friends, maintaining our homes and all the stuff we accumulate.  As the “to do” list grows and the amount of time or emotional ability to handle it does not, our stress level increases and we find ourselves living in a constant state of “fight or flight”.  Over time, if we do nothing to counteract high levels of on-going stress, we enter a state of chronic stress.  This can lead to negative, even life-threatening effects on our health including; soft tissue dysfunction, hypertension, depression and suppression of hormone glands.

Good news!  There is a way to manage the physical affects of stress on our bodies.  When we hold stress in our muscles, this is referred to as “tension holding”.   Some common areas we hold tension are, in our neck, face, jaw and scalp which manifest commonly as headaches.  Some other areas can be our shoulders, chest, abdominal and hip muscles.  Holding stress in these places will change the way we stand, manifesting in postural changes which can negatively affect the spinal column, spinal cord and peripheral nerves of the arms, legs, and neck. Tension holding can also lead to painful muscle spasms and trigger points. In short, tension holding leads to dysfunction and more physical strain.  Therapy through soft tissue massage has long been recognized as an effective way to reduce ‘tension holding’ and eliminate its negative effects.  This is true not only during treatment but, thanks to muscle memory, for days or even weeks to come.

 Therapeutic massage with a Registered Massage Therapist (RMT) positively softens the contractile tissues of the body but it goes beyond that, helping to heal and restore the psychological, immunological and neurological systems.  The benefit is to such a degree that massage therapy is now included in many workplace health insurance benefits and motor vehicle accident treatment plans.

Depending on the type of physical manifestations of stress, massage can be effective with more frequent treatments for a week or two, tapering as the individual reaches their treatment goals.  As a preventive, maintenance or wellness measure, massage is recommended in appropriate cases once per month for one hour.