The secret to getting better sleep tonight | James Leinhardt | TEDxManchester
Summary
TLDRこのビデオスクリプトでは、姿勢と睡眠の質の関係について語られています。姿勢は重力との永遠の戦いであり、良い姿勢を維持することは健康に大きく影響します。スリープ姿勢は特に重要で、不適切な姿勢は慢性的な痛みやストレス、うつ気味につながる可能性があります。スリープ姿勢を改善することで、エネルギーレベルの向上、緊張や頭痛の軽減、スnoreの防止につながることが示されています。スクリプトでは、睡眠に関する統計も紹介されており、平均的な人間は睡眠に多くの時間を費やすとされています。最良の睡眠姿勢を見つけることで、睡眠の質を改善し、幸福と健康を促進することができます。
Takeaways
- 🧍♂️ 私たちはすべて背骨を持っているため、姿勢は非常に重要です。
- 😴 睡眠は私たちの生活に欠かせない要素であり、姿勢と睡眠の質は深く関係しています。
- 👵 祖母が姿勢を糾すことで、子供たちが姿勢を意識するようになりました。
- 🛋️ 姿勢は重力と永遠に戦うことで、快適な姿勢を保つことが難しいと示唆しています。
- 💤 睡眠の質を改善するためには、睡眠時の姿勢を意識することが必要です。
- 🛌 睡眠の時間帯は、姿勢によって症状の悪化や改善に大きな影響を与える可能性があります。
- 🏋️♀️ 運動や健康的な食生活と同じくらい、睡眠の姿勢も健康に重要な役割を果たします。
- 🤕 長期の不適切な姿勢は、慢性的な痛みやうつ病につながることを示しています。
- 🛏️ 睡眠時の姿勢を改善することは、無償でできる健康上の改善の一つです。
- 🤝 睡眠の姿勢を改善することは、運動や健康的な食事と同様に、健康や幸福に寄与します。
- 🔄 睡眠の姿勢を改善することは、慢性的な痛みや不眠症の改善につながるかもしれないと示唆しています。
Q & A
スリーピングポジションはどのように健康に影響を与える可能性がありますか?
-スリーピングポジションは、体を歪ませることで、関節や筋肉に負担をかけ、長期的には慢性的な痛みや筋肉の緊張につながる可能性があります。
スリーピングポジションの改善はどのようにエネルギーレベルに影響を与える可能性がありますか?
-適切なスリーピングポジションは、体を正しい形で休ませることで、エネルギーレベルの増加につながる可能性があります。
スリーピングポジションが改善することで、肩や首の緊張を軽減できる理由は何ですか?
-正しいスリーピングポジションは、肩や首の歪みを防ぎ、その結果、緊張や頭痛を軽減する効果があります。
スリーピングポジションがうなされる原因になる可能性がある理由は何ですか?
-スリーピングポジションが不適切であれば、呼吸や血液循环に悪影響を及ぼし、うなされる原因になる可能性があります。
スリーピングポジションの改善は、なぜ単純な方程式として考えられるのでしょうか?
-スリーピングポジションの改善は、枕や布団を用いて体をサポートするだけで効果が得られるため、単純な方程式として考えられます。
スリーピングポジションが慢性的な痛みにどのように関連している可能性がありますか?
-不適切なスリーピングポジションは、身体的歪みを引き起こし、慢性的な痛みの原因になる可能性があります。
スリーピングポジションの改善は、どのようにして日常生活に取り入れることができますか?
-スリーピングポジションの改善は、自宅で枕や布団を用いて実践することで、日常生活に取り入れることができます。
スリーピングポジションが改善することで、精神健康にどのような影響がある可能性がありますか?
-スリーピングポジションの改善は、体を正しい形で休ませることで、痛みやストレスを軽減し、精神健康に良い影響を与える可能性があります。
スリーピングポジションの改善は、なぜ誰にとっても重要なのですか?
-スリーピングポジションの改善は、身体的な健康や精神健康に関わるため、誰にとっても重要です。また、誰かを介護する場合にも、その知識が役立ちます。
スリーピングポジションの改善は、なぜ無料でできると主張されていますか?
-スリーピングポジションの改善は、枕や布団などの既存のアイテムを用いて行うことができるため、追加のコストをかけずに改善が可能です。
Outlines
🧍♂️ 姿勢と睡眠の関係
第1段落では、姿勢と睡眠の関係性が強調されています。人々は子供の頃から姿勢を意識させられており、姿勢が悪くなると祖母が注意を促します。しかし大人になってからも姿勢は重要で、姿勢が悪くなると健康に悪影響を及ぼすことが示されています。さらに、睡眠の質は姿勢にも大きく影響され、不適切な姿勢での睡眠は体に負担をかけることに気づかされる必要があります。スリープポジションが平均的な人間にとって非常に重要であると述べていますが、多くの人々がその重要性を認識しておらず、実際にはスリープポジションが良くないと健康に悪影響を及ぼすことが示されています。
😴 睡眠の質とその改善
第2段落では、睡眠の質とその改善について話されています。睡眠の量と質の関係について議論し、実際には睡眠の質を向上させることが重要だと述べています。睡眠の質を改善する方法として、睡眠ポジションを調整することが有効であると紹介されています。また、マニチェスターでの調査に基づき、多くの人々が睡眠の時間を確保できていない現状を指摘しています。睡眠の重要性についても触れており、睡眠が不足すると慢性的な痛みやうつ病にかかるリスクが高まると警告しています。睡眠ポジションを改善することで、体調を良くし、健康を維持することができると結び付けています。
🛌 睡眠ポジションの重要性
第3段落では、睡眠ポジションの重要性について深く掘り下げています。睡眠ポジションが慢性的な痛みやうつ病に与える影響について説明し、適切な睡眠ポジションが身体の負担を軽減し、健康を維持する上で重要な役割を果たすと述べています。また、特定の睡眠ポジションが症状の悪化につながるとの研究結果も紹介されています。適切な睡眠ポジションとして「ソルジャー」と「ドリーマー」の2つの姿勢を提案しており、これらは健康面から推奨される姿勢だとしています。最後に、睡眠ポジションが生活のあらゆる面に影響を与えると強調し、睡眠ポジションを改善することの重要性を訴えています。
Mindmap
Keywords
💡姿勢
💡睡眠
💡慢性的な痛み
💡姿勢管理
💡スリーパー姿勢
💡ドリーマー姿勢
💡プロボカイティブ姿勢
💡アルツハイマー病
💡運動
💡スマートウォッチ
Highlights
Three commonalities among people: having a spine, sleeping, and the influence of posture from childhood.
The struggle with maintaining good posture is an eternal fight against gravity.
The importance of considering sleep posture due to the significant amount of time spent sleeping.
Uncomfortable sleep positions lead to movement during sleep, indicating the body's natural discomfort response.
The average human spends more time sleeping than engaging in most other activities, emphasizing the importance of sleep posture.
The legal requirement for ergonomic workstations and the lack of attention to ergonomic sleep posture.
A case study of a man with dementia whose posture was improved significantly with simple postural management equipment.
The potential benefits of good sleep posture for energy levels, tension reduction, and alleviating snoring.
The simplicity and cost-effectiveness of improving sleep posture as a method for better sleep quality.
The prevalence of sleep deprivation and its impact on well-being and health.
The relationship between a neutral resting spine and recovery speed from spinal injuries.
The significant number of people suffering from chronic pain and its connection to depression.
The concept of provocative postures during sleep and their potential to increase pain symptoms.
Athletes' experiences with posture-related pain and the simple solutions provided by adjusting sleep posture.
The two recommended sleep postures, 'the soldier' and 'the dreamer', and their benefits for health and comfort.
The impact of sleep posture on mental health and the potential for a positive cycle of pain reduction and mood improvement.
The importance of sleep posture for caregivers and the people they care for, emphasizing its universal relevance.
A dedication to the speaker's uncle, highlighting the life-saving potential of proper sleep posture.
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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