The secret to getting better sleep tonight | James Leinhardt | TEDxManchester
Summary
TLDREste video presenta la importancia de la postura durante el sueño para la salud y el bienestar. Se discute cómo la postura incorrecta puede causar dolor crónico y afectar la calidad del sueño, y se ofrecen soluciones simples como usar un cojín entre las rodillas para mejorar la postura. La charla también resalta la relación entre el sueño, la postura y la salud mental, sugiriendo que una mejor postura durante el sueño puede reducir el dolor y mejorar el estado de ánimo, lo que a su vez puede mejorar la calidad del sueño. La ponente comparte su experiencia en el cuidado de pacientes con postura y cómo estas técnicas pueden aplicarse al público en general para prevenir problemas de salud y mejorar la calidad de vida.
Takeaways
- 🌟 Todos tenemos la misma estructura esquelética y la necesidad de dormir, pero la postura mientras dormimos puede afectar significativamente nuestra salud.
- 👵 La postura correcta es una lucha constante contra la gravedad, y la comodidad a menudo nos lleva a posturas incorrectas que pueden resultar en problemas de salud a largo plazo.
- 💤 La calidad del sueño es más importante que la cantidad, y la postura durante el sueño puede influir en la energía, el dolor y otros síntomas al despertar.
- 🛌 La postura adecuada mientras dormimos puede ayudar a reducir el dolor, mejorar la movilidad y prevenir problemas de salud relacionados con la columna vertebral.
- 👶 Recordar la importancia de la postura correcta desde la infancia, como cuando nuestras abuelas nos enseñaban a mantener la espalda derecha.
- 🏋️♀️ Incluso los atletas pueden sufrir problemas de postura, lo que afecta su rendimiento y bienestar, y la corrección de la postura puede ser crucial para su recuperación.
- 🤰 Las recomendaciones de postura durante el sueño varían según las necesidades individuales, como en el caso de las mujeres embarazadas que deben dormir hacia el lado izquierdo.
- 🧘♀️ Dos posturas para dormir recomendadas son 'el soldado' y 'el soñador', ambas fomentan una postura neutral de la columna vertebral y mejoran la calidad del sueño.
- 👴 La postura incorrecta durante el sueño puede tener consecuencias graves para la salud a largo plazo, especialmente en personas mayores o con condiciones médicas preexistentes.
- 🔁 La mejora de la postura durante el sueño puede romper el ciclo negativo de dolor crónico y problemas de sueño, mejorando así la calidad de vida y el bienestar general.
Q & A
¿Qué tres cosas tenemos en común todos nosotros según el discurso?
-Todos tenemos una columna vertebral, todos dormimos y cuando éramos niños de aproximadamente 5 años, jugando, nuestra abuela solía gritar 'postura' y todos nos sentábamos rectos.
¿Por qué es importante la postura mientras dormimos según el discurso?
-La postura es una lucha eterna contra la gravedad, y la calidad de nuestro sueño puede verse afectada por cómo nos acostamos. Una mala postura puede causar dolor de cuello o hombro al despertar.
¿Cuál es la diferencia clave entre estar incómodo en una posición sentada y en una posición para dormir?
-Cuando estamos despiertos, nos movemos cuando nos sentimos incómodos, pero cuando estamos dormidos, no nos movemos y nuestra postura puede permanecer fija, lo que puede causar problemas de salud a largo plazo.
¿Por qué es importante considerar la postura para la salud a largo plazo?
-La postura adecuada mientras dormimos puede ayudar a mejorar los niveles de energía, reducir la tensión en los hombros y el cuello, y puede incluso ayudar a prevenir el ronquido. Además, es una práctica simple y gratuita.
¿Cuál es la relación entre la postura de descanso y la recuperación de lesiones?
-Según un estudio de 1987 mencionado en el discurso, existe una relación entre una columna vertebral en reposo neutral y la velocidad de recuperación después de una lesión espinal.
¿Qué porcentaje de la población sufre de dolor crónico según el discurso?
-El discurso menciona que 1.78 billones de personas sufren de algún tipo de dolor crónico.
¿Qué dos posiciones para dormir recomienda el discurso para una mejor postura?
-El discurso recomienda las posiciones 'el soldado' y 'el soñador', que implican mantener una postura recta y no torcer el cuerpo mientras se duerme.
¿Qué ejemplos se dan en el discurso sobre cómo la postura de sueño puede afectar a los atletas?
-Se menciona a una ciclista olímpica que sufría dolor de rodilla, cadera y hombro debido a su posición mientras dormía, que era la misma que usaba en su entrenamiento, lo que no era buena para su columna vertebral.
¿Qué tipo de equipo simple se puede usar para mejorar la postura mientras se duerme?
-Se sugiere usar un cojín entre las rodillas o las muñecas para mantener una postura neutral y evitar la torsión del cuerpo, lo que puede prevenir dolores al despertar.
¿Cómo se relaciona la postura de sueño con la salud mental?
-El discurso sugiere que si se despierta con menos dolor debido a una mejor postura, se puede estar en un mejor estado de ánimo, lo que a su vez puede mejorar la calidad del sueño y la salud mental en general.
Outlines
🧍 Postura y la Lucha Contra la Gravedad
El primer párrafo aborda la importancia de la postura tanto en la posición de sentarse como en la de dormir. Se menciona que todos tenemos una columna vertebral y que la postura correcta es una lucha constante contra la gravedad. Se hace un llamado a la conciencia sobre cómo la postura en el sueño puede afectar nuestra salud y bienestar, y se sugiere que la incomodidad en las posiciones de sueño puede ser beneficiosa para evitar la postura incorrecta. Además, se discute la relación entre la postura y la salud, con ejemplos de cómo una mala postura puede llevar a problemas de salud a largo plazo, y cómo la atención a la postura en el sueño puede mejorar la calidad de vida y prevenir enfermedades.
💤 Calidad del Sueño y Postura
El segundo párrafo se enfoca en la calidad del sueño y cómo la postura durante el sueño puede influir en el bienestar y la salud. Se menciona que la mayoría de las personas en la sala no están obteniendo el suficiente sueño y se explora la diferencia entre la cantidad y la calidad del sueño. Se argumenta que la postura adecuada al dormir puede ayudar a mejorar la calidad del sueño y prevenir problemas de salud, como el dolor crónico y la depresión. Se hace hincapié en que la mejora de la postura durante el sueño no requiere de inversiones costosas y que se puede lograr con cambios simples y prácticos en las posiciones de sueño.
🤸 Posiciones de Sueño Saludables
El tercer párrafo presenta dos posiciones de sueño recomendadas, 'El Soldado' y 'El Soñador', basadas en la experiencia en la atención de pacientes con problemas neurológicos y en el deporte. Se explica que estas posiciones ayudan a mantener una postura neutral y a prevenir la tensión y el dolor. Se sugiere que dormir en una postura provocativa, donde las rodillas tocan la cama, puede aumentar los síntomas de dolor al despertar. Se enfatiza la importancia de la postura del sueño para la salud mental y física, y se invita a los asistentes a mejorar su postura durante el sueño para mejorar su bienestar general.
Mindmap
Keywords
💡Postura
💡Sueño
💡Columna vertebral
💡Dolor crónico
💡Ergonomía
💡Provocativo
💡Bienestar
💡Cuidado personal
💡Dejarse caer
💡Atleta
Highlights
Todos tenemos una columna vertebral, dormimos y a los cinco años, la postura era importante.
La postura es una lucha eterna contra la gravedad, especialmente cuando estamos cómodos.
La diferencia entre estar de pie y estar dormido es significativa.
La calidad del sueño es más importante que la cantidad.
La postura adecuada mientras dormimos puede mejorar la energía y reducir la tensión en hombros y cuello.
La postura del sueño puede ayudar a reducir el ronquido y mejorar la calidad del sueño.
La mejora de la postura del sueño es una solución simple y no costosa.
La postura del sueño puede afectar significativamente nuestra salud mental y física.
El 74% de las personas en la sala tienen menos de 7 horas de sueño.
La relación entre la columna vertebral en reposo y la velocidad de recuperación después de una lesión es crucial.
1.78 billones de personas sufren de dolor crónico, y el 60% de ellos padecen depresión.
La postura del sueño puede romper el ciclo de dolor crónico y mal humor.
Los atletas también sufren de problemas de postura, como el ciclista que tiene dolor de rodilla y hombro.
La postura provocativa, donde las rodillas tocan la cama, puede aumentar los síntomas de dolor al despertar.
Las dos posiciones recomendadas para dormir son 'el soldado' y 'el soñador'.
La postura del sueño es una herramienta simple para mejorar la calidad de vida y el bienestar.
La dedicación de esta charla en memoria de un tío que murió en su sueño resalta la importancia de la postura del sueño.
Transcripts
we have three things in common all of us
here we all have a spine we all sleep
and when we were about 5 years old and
we were playing as
children Grandma used to scream
posture and all of us would sit up
straight and that fear of Grandma
screaming that word even to World
leading influencers doctors who are sat
on front row slouching right now where
is he Dr C we've seen you even though
you're amazing so why do we because
everyone in the room has been slouching
Liam at the backstage doing the sound
all day has literally been like this
doing his sound because it's
comfy posture is the Eternal fight
against
gravity and sitting up like this
although Grandma's watching she's very
disappointed in some of you
this is really hard where is this oh
yeah get me back here this is the good
spot the thing that Grandma maybe missed
was that if posture is eternal Fight
Against Gravity then really we need to
consider our
sleep it's great and it's comfy and the
beauty and the difference between
sitting and sleeping or standing and
sleeping we remember wearing a book on
our heads and doing this very nicely is
that you're already asleep that's the
best
bit when you're uncomfortable in these
positions and this is really my go-to
for TV watching the second you become
uncomfortable you move cuz you're
awake the difference with sleep is
significant I'm going to share and prove
it to you now you will have all at some
point in your lives either sat on the
back of a car and gone like this or come
to a Ted and heard someone like me talk
and done that and within 10 minutes you
wake up and your neck feels like it's
going to burn off why didn't you wake up
then is this a completely different
thing because you're
asleep so I think it's important to
really address the average human because
we spend so much time in facts I met
younger last night he's so awesome uh
and younger was talking to me about some
research that he' found about using
Whole Foods to reduce the chance of
Alzheimer's you eat for four and a half
years of your life the lady that came on
before who I'm definitely not going to
mess with nor am I going to mess with
her that guy was really big um but you
exercise on average for one and a half
years of your life in fact if you add
all of these things up it's the same
amount of time that you sleep now the
first or the second talk by James which
was phenomenal I really know that if I
fail in this Mission I know where I'm
going for a
job
um by law we can sue James if he doesn't
provide us with an ergonomic workstation
provision and an annual screening of our
L work
surface but none of you have spent any
time in your egonomic chair because
you've all been doing
this this gentleman here is not the
average human and this is a chap I met
just near Al Trafford the right side of
Manchester
and he's a
gent dad that was for you um he's so
annoyed with me that it's a do he's gone
mad um okay this is a gentleman that
walks into hospital now he had dementia
but he had a gastro trouble walks into
hospital was bedridden for two weeks in
hospital and that two weeks becomes
seven years that position you see him in
there is fixed this is a fixed fixed
body shape so think about his personal
care when you can't separate his legs
think about him trying to swallow his
internal organs his digestive system his
comfort his pain who even cares about
that he can't speak he can't move he
can't be seated he can't shower
and he spends 23 to 24 hours a day in
bed and with very very simple postural
management equipment we bring the bed to
him and look at what happens 3 months
later and that's not rocket science
that's really really simple if you
always do this you never do this and
that feels really tight and
awful and I've discussed the benefits
for somebody like that gentleman but the
benefits for you guys are the that it
may well increase your energy levels I
met a lady last night at the Ted dinner
who said she was a great sleeper and
then she told me that she felt exhausted
every time she woke
up it can lessen tension his shoulders
neck if you're waking up with really
awful tension headaches or your
shoulders burning through it could have
something to do with your sleep
posture this happens to the majority of
men ladies you'll be very grateful for
this bit if you want to get back into
your bedroom and you want to stop
snoring
sleep posture May well be that
thing and the best bit is it's the most
simplest of equations you need to
consider the position you go to sleep in
and some of you say well I don't stay in
one position and of course you don't we
don't want you to you've moved a
thousand times just in the four I've got
to figure this out four minutes and
something so the position you go to
sleep in that's the software and that's
what you guys are going to address
tonight so we are legitimately going to
find a tangent way to improve your
quality of sleep tonight the second bit
is the hardware we'll worry about that
next
time
now if you are somebody suffering with
sleep which is in Manchester by the way
we are the worst sleep city in England
congratulations as
all um that deserve a round of applause
because we're all still smiling that's
the best bit in Westminster in December
um the university discussed our sleep
deprivation so in this room 74% of you
get less than 7 hours 6 uh one in two I
think gets less than uh six in the
Manchester right now definitely not
enough and every day we read a paper and
we read an article that goes if you
don't get your 7 and a half hours your
nose will fall off you're going to get
dementia die an early miserable death
great so anyone who's struggling with
sleep tonight is definitely not look
looking forward to it but there's
nothing to tell us how to make it better
so we see all these articles all these
phenomenal scientists on Ted online
telling us what happens with the sleep
and why we need it and what happens if
we don't get it so this fight between
quantity and quality who cares about
quantity no one in the room's getting
any so let's start focusing on something
that we tangibly can because we can't
focus on I saw James linw today at Ted
and he said get eight hours and that's
what I'm going to do
because you might hate your partner you
might hate your boss you might hate your
kids you might have a bill you weren't
expecting there's a million reasons why
you won't sleep tonight that sleep is
definitely not going to help last night
I slept for about an hour thanks to Herb
um and we all know the significance of
sleep in fact you could argue that sleep
is the foundation of all good well-being
because you wake up tired you're doing
nothing about your
well-being we know it recovers us we
know stores us it heals
us but really you still can't get the
hours it doesn't matter what I tell you
how many wonderful nuggets of
information that say if you get eight
hours tonight the world will be a
fabulous place and United will win 60
anyway back to
this what we do know to be true is from
a piece of conceptual evidence based in
dating back to 1987 I think it was that
talked about the relationship between a
neutral resting spine and the speed of
Rec recovery when you've had a spinal
injury now if you look at this board
it's pretty depressing 1.78 billion
people have some sort of chronic
pain
60% who have chronic pain suffer with
depression imagine waking up in chronic
pain you're going to be in an absolute
stinky mood and you definitely not get
any sleep because everything hurts so
then you don't get any sleep and
everything hurts and you're in a bad
mood and this is a cycle that we're all
in and I can't just tell you to get your
hours that's not good
enough so when you leave tonight don't
worry you'd have to go and buy a bed
that costs 10 grand that flies you to
the moon and Spins and whatever lavender
spray or a smartwatch that doesn't
really tell you that you've had a great
night's sleep because if you drink a
bottle of whiskey tonight you'll have a
great night's sleep according to your
Smartwatch the best bit about sleep
posture is it will cost you absolutely
nothing tonight and I'm going to show
you how to do
it as you know are working um with
complex neurological patient groups but
when we realized that those people have
no voice and no one really cares about
the people in beds that have no voice we
went to meet with a load of athletes and
just before Tokyo this is one such
athlete I met KY Marchant who is a
bronze medal Olympic um champion and she
sadly crashed out of Tokyo but she came
to me
because she was at the vrum Down the
Road 7 hours a day and she complained of
knee pain right stiff right SI J uh hip
I think she said and her shoulders were
hurting but she said it was all down to
the bike because of course if you are a
cyclist you need to spend your days like
this for aerodynamic ISM which you can't
do much for your back back or neck I
assume it had absolutely nothing to do
with her bike whatsoever if you look at
that position which I'm going to show
you sorry front
row the second you bring one leg over
the other you've now put yourself in
what we call a provocative
posture
so a research from a very intelligent
chap called Doug Cary out of Australia
talks about the fact that if you go to
sleep in a provocative posture you are
more likely to wake up with increased
symptoms of pain but let's not even go
with references or worry about any silly
clinical words that none of us including
me really understand when you bring one
leg over the other this hips is now
diagonal ases my knee when I fallen
asleep and this feels by the way
comfortable my shoulder's going to drop
forward and now I'm FL planting so if
you actually look at the picture you'll
see that Katie had right knee pain
because she was squeezing it into the
bed a stiff sij came because she was
twisted like a pretzel and I think you
can see what's gone on with the neck and
all she needed to do was remember that
if she worked with James she would have
been given an ergonomic
chair and if she only stuck a pillow
between her right knees or ankles and
want to fill that space she would have
looked just like that
picture so this isn't really an
experiment because an ail failed what
position do you go to sleep
in because I suspect you sleep in a
provocative posture the provocative
posture by the way is one where both
knees touch the bed so if you are a
tackler and it's the only way you can go
to sleep cuz it's comfy don't forget
that every pregnant woman that went to
the doctor and found out that they were
a pregnant and a tackler the doctor said
it's time to move on to your left hand
side and they all did it so you can't
not
only there's only two positions I'd
recommend and I'm recommending this
based on our experience in health
care because these are the two positions
we put our patients in for two to four
hours at a time there's one significant
difference between our two patients here
one as you can see is supported and we
maintain good body shape and they've
preserved somebody's body internal
organs are working lung capacity is nice
and
lovely and that's just horrendous to
watch
um these guys can't speak so you guys
have moved probably a 100 times in the
12 minutes I've spoken these people are
put for two to four hours and can't tell
you that they're uncomfortable and none
of us how have a clue how to do this
none of you in the room have a clue how
to sleep
properly so we call them the soldier and
the dreamer very simple just remember
Grandma she's screaming at you right
now standing nice standing up straight
shoulders hips knees and ankles and
seated posture I think we've been there
lovely oh yeah that's better actually
anyway these positions are the only two
that you can control the anything you
can control when you go to sleep what
happens thereafter is anyone's guess and
I'm not here to maintain a singular
posture in fact if you sat like this
throughout my talk which some of you
have done and you didn't have to you
still get a
point this is really hard actually this
is W yeah just
there so perhaps there is a way of
reversing this cycle because if you have
chronic pain or if you are struggling
with insomnia then you will definitely
be struggling with your mental health so
if you wake up in less pain tomorrow
just because you stuck a pillow between
your knees and ankles and didn't look
like a twisted pretzel you might wake up
in less pain and if you wake up in less
pain you'll be in a better mood and if
you're in a better mood who knows you
might even sleep a little bit
better in this room you are either
looking after somebody that you love
like cely of the lady that's been taking
pictures who after this will be going
straight to see her mom she's not seen
her in two days or dad over there Dad
how many times have you been to the GP
this week with
Grandma five there you go because at
some point in your life you are going to
be looking after somebody that you love
or like my wife you will be looking
after someone like me for their whole
lives but the point
is this is going to affect all of us
it's not about when we get older because
if Dad's had a bad night's sleep he's
going to be in a bad mood when he going
to see his grandma I'd like to dedicate
this talk in memory of my uncle who fell
asleep with Co and never woke up and
whilst we know that sleep posture can
save lives we actually are more
concerned today with you guys going and
saving your spines thank you very
[Applause]
[Applause]
much
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