Embed Size (px)
Citation preview
“The Science of a healthy Lifestyle”
ISSUE #13~ AUG 2013
Page 1 AUG 2013 ● Issue 13 ● Body Movement Therapeutics ● 15 Willow St. S Acton ON. L7J 1Z9 ● call (519) 853-1200
Sleep disorders are classified as anything that may interfere with the ability to fall asleep, stay asleep long enough or wake up feeling refreshed. There are over 70 types of sleep disorders, but most commonly heard of are: insomnia, sleep apnea, restless leg syndrome, narcolepsy etc. Each of us has an internal biological clock, which governs our Circadian Rhythm regulating our sleep wake cycle. Mental, physical and behavioural changes can have an effect on this rhythm in a positive or negative way. The average person only sleeps for about 6-7 hours a night without interruption.
Sleep Disorders
Insomnia, Sleep Apnea, Restless Leg Syndrome, Narcolepsy etc.
**Sleep Disorders tend to increase with age. The
average elderly individual will be less likely to
feel refreshed by sleep than younger people.**
Sleep deprivation has been
recently linked to weight gain,
high blood sugar & elevated risk
of developing Type 2 Diabetes!
During sleep our bodies cycle through a series of stages, each with important benefits and specific functions to keeping our bodies healthy and strong. Without a proper balance of these stages, a multitude of short and long term problems may arise. Sleep disorders can be classified as either, parasomnias- disruption of the sleep state OR dyssomnias- problems with initiating or maintaining sleep. Signs and symptoms of sleep disorders may vary depending on type and severity among one of those two classifications.
Excessive Daytime Sleepiness Slowed reflexes Poor immune system efficiency Chronic pain Depression Psychological problems Mood Swings Lower cognitive skills, especially short term memory
SIGNS & SYMPTOMS OF SLEEP DISORDERS
5 STAGES OF SLEEP
The period when you first fall asleep, you are easily
awakened and Eye movement slows. Eventually eyes stop moving and brain
waves slow down, with occasional burst of activity.
Deep sleep period, where delta waves are emitted from
the brain. It is during this time when our body secretes hormones for new
growth, repair & regeneration of tissues! This is where we HEAL!
This stage is referred to as REM, Rapid Eye Movements. Sleep
breathing may become irregular and vital signs may reach waking levels.
During this stage our brain is very active and DREAMING occurs.
50%
30%
20%
Page 2 AUG 2013 ● Issue 13 ● Body Movement Therapeutics ● 15 Willow St. S Acton ON. L7J 1Z9 ● call (519) 853-1200
CLINIC NEWS UPCOMING EVENTS
Join us for Acton’s
Leathertown Festival Sunday August 11th
11-5pm Corner of Willow & Mill St.
For schedule of events visit:
http://www.leathertownfestival.ca/
5 TIPS TO HELP IMPROVE YOUR SLEEP
1. NUTRITION- The food we eat can help or hinder our sleeping
patterns. To improve sleep, try to plan your meals throughout the day and
not eat large meals late in the evening. Eating healthy, balanced meals will
keep your energy levels stable throughout the day promoting restful sleep.
**Important to limit alcohol, caffeine & nicotine intake!
2. ACTIVITY- Staying active and exercising regularly at the right times will
help improve quality of sleep and time spent in the deeper cycle stages i.e.
recovery. Before bed avoid any stimulating or stressful activities, such as
doing work. Limit TV, computer, phone use prior to going to bed.
3. LOG- Keep a sleep journal of daily activities and quality of sleep. His
will help to make correlations between different behavioural patterns and a
good night sleep! **Seek medical attention for severe daytime drowsiness
that interferes with activity. Tests may have to be done to monitor vital
signs and time spent within the different stages of sleep.
4. BREATHING- Practicing Diaphragmatic Breathing for at least 10mins
each day can not only help quality of sleep, but reduce risk of disease and
improve overall health.
5. MASSAGE- Massage is indicated for most types of sleep disorders
and can help improve the quality and length of restful sleep. Studies
have shown that Massage can increase our time spent in stage III and
IV sleep—which will help our bodies to heal faster!! Massage will can
also increase activity of our Parasympathetic Nervous System,
responsible for REST & DIGESTION!
For more information on sleep disorders or questions about information in this
newsletter please contact
Body Movement Therapeutics (519)853-1200.
for more information email [email protected] or visit online @
www.truementality.ca
BUILD… STRENGTH ENDURANCE CONFIDENCE
TRUE MENTALITY FUNCTIONAL TRAINING AND BOOT CAMP FACILITY INC.
Stay tuned for updates on registering for next
series beginning this September. Training is for
all ages and fitness levels!
Join True Mentality on Facebook, or email
[email protected] to be added to
Our contact list to receive updates regularly!
COMING SOON…
FALL SERIES BOOT CAMP
REGISTRATION
Boot camp levels
Level 1 (beginner)— A group class designed to teach important fundamental movements used not only in exercise, but everyday life. Atmosphere is comfortable for those limited in fitness experience, suffering with injuries, or lack of confidence. Level 1 challenges you to focus primarily on proper form to prevent injury, as well as the mind muscle connection essential for optimal training.
Level 2 (intermediate)— A group class designed for those ahead in progress, knowledge and most importantly exercise form.
