Home|About Us|Clinics|Join our Network|Testimonials|FAQ|Team Bios|Articles & Blog|Links|Contact        
Back & Joint Pain
Sports Injury & Prevention
Pilates & Therapeutic Exercise
Medical Acupuncture
Chronic Pain & Fibromyalgia
Foot Biomechanics & Orthotics
Contact Us:
TherapyXperts Maynooth

Parklodge Medical Centre
Co. Kildare
0818 333611
01 6289341

Sleep perfect sleep 2: Bedtime routines and relaxation regimes

Sleep is a vital part of every day for everyone irrespective of age. True, we do not all require the magic eight hours, but the advent of sleep labotouiries has shown conclusively that we all need to achieve periods of deep sleep interspersed with lighter sleep in order to wake rested and ready for the day ahead. Being either physically or mentally overtired or overstressed can be a recipe for broken sleep.

From a physical viewpoint there is much you can do to assist good quality sleep. Doing the same thing, at the same time, in the same order almost every night is a great physical and mental wind down. A regular bed time routine is a must for many children during school time. Remember that bedtime routine your parents imposed when you were a child: pyjamas on at a certain time, a simple supper, tooth brushing, a bedtime story, a bedtime kiss, lights out. This invariable routine is invaluable for getting children to wind down, yet as adults we often under look or forget the value of applying something similar to ourselves.

Developing a consistent wind down regime can be really useful. For physical tiredness or aching towards the end of a long day, mentally review your day: did it involve long periods of say either sitting or standing. In either case the muscles used for the posture may be achy. Simply do the opposite for 15-20 minutes: if you sat at your desk for most of the day, get your spine and legs moving: if it is too late or too dark to go out for a walk, do some household chores that do not involve sitting. Sometimes even the physical activity of simply sorting laundry standing at the kitchen table, then moving around to put it away can produce sufficient low grade physical activity to help relax aching muscles.

A warm bath or shower, especially if combined with some manual massage of tight neck or back muscles can make a huge difference. The heat and manual loosening invigorates muscles which have been held in sustained positions throughout the day. Susatined postures lead to a build up of toxins, the by products of physical activity in the muscles. These toxins when at sufficient concentrations lead to that feeling of muscular stiffness or achiness.
Happy Feet
Neck Strain
Would Swimming help?
A Pain in the face
Acupuncture for Sinusitis
About Schoolbags
Preventing/ identifying music related arm pain/dysfunction
Wobbly Pins
The problem with schoolbags
Frozen shoulder
Acute Whiplash
Pain & the brain
Going Skiing
A Pain in the Neck
Back Pain: Moving on
Weak Ankles
Tiger's Knee
Stressful times
Sports injuries: what NOT to do
Sleep Perfect Sleep 1
Sleep Perfect Sleep 2
Music makes the world go round
Anky Spon
A Pinching Shoulder
Gripping Pain
Palliative Physiotherapy
Managing an arthritic hip for young and old
Sandals and Flip-flops: Friend or Foe?
Schoolboy Rugby Injuries
Back Pain: Moving on
Pilates Posture
Walking back to happiness
When is a ‘slipped disc’ not a slipped disc?
Walking back to happiness
Neck strain
Simple strategies for acute back pain
Hurt is not Harm: Pain & Damage
Sorting out the Osteos
Back Pain in Pregnancy
Desk exercises
Anyone for Tennis?
Young Bones At Risk
Sticking your neck out?
Spinal scoliosis
Pilates for Neck Pain
Non Dominant Mousing
Ageing Bones
Breathing Exercises
Baby Blues
Simple Back Exercises
Sporting Statistics
Making Sense of Symptoms
The Fritzl Survivors
TherapyXperts: Registered business address: Kandoy House, 2 Fairview Strand, Fairview, Dublin 3, Ireland|Phone: +353 818 333 611|Email: info@therapyxperts.ie
Powered by: go2web