The secret to getting better sleep tonight | James Leinhardt | TEDxManchester

Summary

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

00:00

🧍‍♂️ 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。

05:00

😴 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。

10:01

🛌 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。

Keywords

💡姿勢

姿勢とは、体を保つ特定の形や位置のことを指します。ビデオでは姿勢が人体の健康と深く関係していると強調しています。例えば、正しい姿勢を保てるかどうかは、背骨の健康や慢性的な痛みに影響を与えると述べられています。

💡睡眠

睡眠は人体が休息し回復する重要な時間帯です。ビデオでは睡眠時間の不足や質の低さが、アルツハイマー病のリスクや慢性的な痛み、うつ病などの健康問題につながると警告しています。

💡慢性的な痛み

慢性的な痛みとは、継続的に痛みを感じる状態のことを指します。ビデオでは、多くの人々が慢性的な痛みに苦しめられており、その多くがうつ病と関連していると報告しています。

💡姿勢管理

姿勢管理とは、日常生活や特定の状況下で正しい姿勢を維持することを指します。ビデオでは、姿勢管理が身体の不快感や痛みを軽減するのに役立つと述べられており、具体的な方法として、膝の間に枕をはさむことが提案されています。

💡スリーパー姿勢

スリーパー姿勢とは、睡眠時に手足を伸ばして横たわる姿勢のことを指します。ビデオでは、この姿勢が身体の健康を保つ上で有効であると紹介されており、具体的な利点について説明しています。

💡ドリーマー姿勢

ドリーマー姿勢とは、睡眠時に手足を曲げて体を丸めるような姿勢のことを指します。ビデオでは、この姿勢が身体の内部器官に良い影響を与え、睡眠の質を向上させると述べています。

💡プロボカイティブ姿勢

プロボカイティブ姿勢とは、睡眠時に手足を交差させたり、体を曲げたりする姿勢のことを指します。ビデオでは、このような姿勢が痛みの増加につながると警告しており、改善方法も提案されています。

💡アルツハイマー病

アルツハイマー病は、認知症の一形態で、進行的な記憶喪失や認知機能の低下を特徴とします。ビデオでは、良好な睡眠がアルツハイマー病のリスクを下げる可能性がある研究結果が紹介されています。

💡運動

運動は、身体活動を通じて健康を維持または改善することを指します。ビデオでは、人々が運動に費やす時間と睡眠に費やす時間の比較がされており、運動は睡眠ほど頻繁に行われると述べています。

💡スマートウォッチ

スマートウォッチとは、健康や運動に関するデータを追跡できる腕時計型のデバイスです。ビデオでは、スマートウォッチが睡眠の質を測る機能があるが、必ずしも正確ではないと批判的に述べています。

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