Catching More Zzz’s
Getting Good Sleep is Vital to Your Health
By South Sound magazine staff
We all know how much better we feel after a solid night’s sleep. Yet, instead of thinking about sleep as a solid foundation to our good health, some people treat getting shut-eye like it’s a luxury for babies, retirees, and cats. They cheat themselves a solid 7-9 hours in exchange for lot of things, like doing more work, mindlessly scrolling social media, or binge watching their favorite shows on Netflix. We talked to Alika Antone, Doctor of Physical Therapy and owner of A2 Physical Therapy in Tacoma, about why getting quality sleep should be your top priority, and how to do it better.
Q. How much sleep should an average adult get every night?
A. 7-9 hours. This will vary between individuals. Most people have heard of ‘8 hours’ as an estimate, but it’s important to know that you may need closer to 7 or 9 hours to get the proper required sleep for your body. Many people don't know that you actually accumulate “sleep debt.” So, if you miss out on an hour one night, you need to “pay back” sleep with an additional hour the next night. (Sleep debt is manageable at first, but not over the long-term).
Q. When you meet with patients, are you finding that they are often sleep deprived?
A.Yes, sleep deprived, stressed, and lacking time for themselves. Which leads to nutritional and hydration deficits, salt and sugar cravings, etc. Stress promotes the release of cortisol which can trigger pain, weight gain, fatigue, and disease. The brain considers sleep debt a “stress.”
Q. Besides being tired, moody, and spending all of your extra cash at coffee shops, what can lack of sleep do?
A. Not getting enough sleep can lead to increased risk of injury and a reduced pain threshold; greater susceptibility to sickness; reduced physical and psychological performance; increased anxiety, irritability and increased body fat.
Dr. Antone’s Tips to a Better Night’s Sleep
1. First, talk to a health care professional if you think you might have a medical sleeping disorder.
2. Resolve daily dilemmas outside of the bedroom. You can try making a “worry” list to get things off of your mind.
3. Play 10 minutes of Tetris or another puzzle game to ‘reboot’ your brain, and to stop the “worry” cycle.
4. The bedroom is not an office — be wary of bringing technology to bed. Turn off screens and lights an hour or two before bedtime.
5. Establish a bedtime routine and be consistent. Try taking a hot bath or shower, read a book, or write in a journal. Listen to a relaxing app like “Calm” or try playing soft music.
6. Practice diaphragmatic breathing, and work on being more mindful/meditation daily.
7. Sleep on your side with a pillow between your legs to help align your spine/hips.
8. During the day get exercise — it will help alleviate anxiety, and you will sleep better later.
Good to Know
A2 Physical Therapy offers weekly mindfulness classes and daily group exercise, too. Contact us for more information.
"Clear, communicative staff that showed great motivation in helping me return to my return to my recreational work and athletic activities Danny is super knowledgeable and had a strong sense of intuition in helping me identify and overcome my limitations. I’ve made an excellent recovery from a critical injury thanks to A2 and am now back to my usual flow."
− Keyon
"A2 has been wonderful in helping me with my elbow pain. The skilled staff has attacked my ailment with an array of methods. I came in with 6-7/10 pain and after a few weeks my elbow is down to 1-2/10. The environment is warm and welcoming. The staff is friendly and very skilled. They take the time to listen and formulate a personalized plan. One of the tools they use is the Neubie. I have had amazing results using it. Its ability to target and safely load a specific area is very helpful. Overall, A2 is amazing and I would highly recommend it to any and all!"
− Kris
"William and I have been working out with Kristi on Saturday mornings for months now and we love it! We find the couples training so beautiful physically, mentally and relationally. Kristi not only challenges us with cardio and lifting but has introduced us to exercises that relate to balance and stretching. As we enter our 60’s we appreciate these balance routines and can see how it benefits our daily lives. I can’t tell you how many times I’ve heard William say, “I am not doing that, that’s a girl exercise!” and then later he’ll say “wow that was harder than I thought” or sometime that week he’ll bring up an exercise we do on Saturday and how it benefited him that day! Most importantly we have blast encouraging each other, competing with each other and having fun! We appreciate A2 and Kristi for providing a space for us to stay fit and have fun. We wish you all much success! Thank you"
− Pam and William