sleep

Growing and changes

(For those of you who don't have time to read this very awesome post, here's the main point of it: Now, if you bought a Package of 12 adjustments a long time ago, and you have not been to my practice for your adjustment in the last year or more (and you were not aware of the year-long policy), I will honor your remaining package for one more month, until the 15th June 2019. Keep reading the whole email to find out more.)

During the past few months, lots of uncomfortable growth has been happening to me and my practice. 

The outcome is generally all good! But it's not an easy ride.

Since January, I've been traveling a lot, going to many conferences and seeing private clients in New York and Paris. 

I've always dreamed of seeing clients from all over the world where every single day I'm adjusting someone's spine.

The other day my friend saw a photo of me from my Instagram and it was one of my latest posts of me adjusting someone. 

She said, "Don't you ever have a day off?"

Well, actually, no. 

But I don't look at this as a 'job'. 

Sure, I'll admit, there are some days (it's rare) when I'm so tired that I just can't and won't adjust anyone. 

And when I feel like that, I just tell my husband and kids, "I'm not adjusting anyone today, so don't ask!"

(I have to speak to them quite firmly.)

Basically, I'm adjusting spines almost every day, and it's fantastic. 

It doesn't matter where I am in the world. Someone has a spine that needs to be adjusted.

And lately, it's been more and more these past few months, which is awesome because I'm actually fulfilling my dream!

The growth has been challenging, but I'm doing it. 

I'm making it happen.

What's also happening is that there are some people who used to come to my practice over 2 years ago who bought a package of 12 adjustments, used up only 4 or 5, and then for some reason, didn't come back.

Naturally and understandably, knowing they bought a package of 12 adjustments with me (and knowing they didn't use up all 12), they expect to be able to come back to claim their adjustments.

But it was over 2 years ago since they bought the package.

Until recently, all my packages had a one year expiration date. 

But I noticed that I didn't communicate that clearly.

Now, the package of 12 has a six month expiration date.

Most people use up all 12 because the purpose of the package and the time limit is to encourage you to stick with your care plan so that your body can advance, progress, and improve towards better health.

So, here are the rules when you sign up for ANY long-term plan with me.

  1. Commit to the care plan. If you want to make a change in your life and your health, don't expect long-lasting changes to magically occur within three months. Anything under three months is unrealistic. How long does it take for a tree to grow?

  2. Consistency is (almost) more important than frequency. Once you commit to your care plan, stay consistent with it. So, for example, if it takes you 1 hour to get here, you might commit to come once a week for a double session. Some people do this and they get good results. If that's the best you can do (because of the distance and stress of your journey), then stick with it. Stay consistent.

  3. Be patient. It takes time. Have you, or do you know anyone who has had braces for their teeth? How long does it take for teeth to straighten out? Or, if you are learning a new language, how often do you practice, and do you expect to be fluent in a few weeks? No. Because anything in life for positive long-lasting change to happen takes time. What's that thing they say - it's takes 10,000 hours to because an expert in something. Be an expert in health. Be patient.

  4. Stay focused on the goal. Be determined. I have had many very chronically ill people walk into my practice hanging on to the last bit of hope for a normal life. A normal life! Basic needs. Sleep well, eat and digest food well, be able to have enough energy to get up and go to work, enjoy a social life, have a family, go on a holiday, and be able to enjoy the things that you love. Isn't that pretty basic? These chronically ill people are seriously determined. Because if you don't have your health for a 'normal' life, what the hell do you have?

These rules are there so that you and your family can be successful in getting healthier.

They are very simple.

Anything outside of these rules, good results cannot be expected.

By far, the people who stick with these rules notice very solid, good positive results ranging from simply having no pain and better mobility, to achieving extraordinary transformative experiences in their lives.

Who doesn't want that?!

Now, if you bought a Package of 12 adjustments a long time ago, and you have not been to my practice for your adjustment in the last year or more (and you were not aware of the year-long policy), I will honor your remaining package for one more month, until the 15th June 2019. 

After that, sorry! I want to see your fabulous spine, so come in, get adjusted and get invigorated back to connecting with your awesome body!

Book your adjustment NOW. 

See you soon!

— Dr MaryAnne

Shyt, Shower, Shave

The man in my bed waking up next to me this morning AKA My Port Drinker AKA my husband, let out a big sigh as he rolled over to turn off his alarm.

And then I sighed.

I sighed because he sighed.

I don't like it when he sighs.

It's like a trigger that goes off inside me when I hear a hint of a grumble from him.

"What?" I said.

"Gotta go to work."

Yup.

Waking up and breathing is work.

Arising from a night's sleep, and then all the bombardment of thoughts in your head - that's a lotta work too.

A few weeks ago, we bought a new car.

Actually, it's not new at all.

It's a really old car.

But new for us.

And it works fine.

Part of the risk of buying a used car is that you don't actually know how well it runs.

Until you drive it a couple days, and then discover that it has enough problems that causes it not to pass its MOT.

(insert eye-rolling emoji here)

So, after a whole lotta car drama (long story), it's been in the car garage for the last 72 hours.

I am without a car.

I know. 

I'm spoiled.

But that's not the point here.

Not having a car when you are very used to and dependent on having one in this corner of the world in Southwest Nappy-Valley London (is that what they call it in this region?), forces you to step off the hamster wheel and start engaging your brain differently.

When we're on that hamster wheel, like goes like this:

Open eyes.

Wake up.

What's the first thing you think about?

You gotta pee.

Toilet!

While on the toilet, mums are probably hearing their kids yelling and screaming, and your body starts groaning and twitching because your mind is racing more and more with all the things that you have to do that day.

What's next?

Your brain thinks, "Shower."

"Food."

"Kids need food."

"What's today?"

"Kids need to get dressed. Did I wash their uniform yesterday?"

Kiss hubby goodbye.

"Oh god, what time is it?"

"School drop-off."

And your brain just goes 'round and 'round the hamster wheel.

Day in, day out.

But wait - what happens when your car breaks down?

Something pushes you off that hamster wheel.

You actually have to engage your brain differently and make other plans.

Change your thoughts, change your actions, change your brain.


Take your morning route for example.

Just changing your journey causes you to think differently. 

You’re off the hamster wheel because you went a different way to work. 

Think about it - you see different people, make changes in your scenery, and shift your point of view.

You’re not on zombie auto-pilot, which is how most people look every day doing the same thing over and over again.

So even though I’ve been without a car these last couple days and it’s a bit annoying, I’m actually noticing new things about my daily routine.

New refreshing thoughts have popped in my mind.

I even went to eat at a lovely cafe and I sat there to people watch for a few minutes. 

That was fun!

So, give it a go - activate your brain to create new connections, new synapses, and more growth.

It keeps your brain younger and lets your body experience new surges of hormones, emotions, and thoughts.

If you haven’t been adjusted for a while, make that a change in your routine!

A chiropractic adjustment is good for your brain and body in so many ways!

See you soon!

— Dr MaryAnne

The position you're doing in your bed isn't ideal

What's your favourite position in bed?

No! Not that kind of position.

Get your head outta there - although we could revisit that topic for another conversation. 

I'm talking about your sleep position.

Do you sleep on your stomach?

Back?

Right side?

Left side?

What's the best way?

People ask me this all the time.

Actually, sleeping on your stomach with your head turned to the side (with no pillow) and your arms at your side is a good position in which to sleep.

(Cue the shock horror music)

The structure of your neck bones naturally allow for that movement of turning your head to the side.

This is a normal (and comfortable) position.

But let me get into more detail here.

It's not so much your position, rather, it's the posture in which you sleep.

For one thing, most people don't have a good firm bed.

And I'm not a huge fan of the memory foam beds.

Think about it. 

If you already have a crazy crocked spine with horrible posture, why would you want your bed to constantly mold to that posture all night long, every night?

Doesn't make sense to me.

Your bed isn't supposed to fix you.

It's supposed to support your spine in the best way possible while you catch your Zzzzzzzzz.

Your bed needs to be slightly firm, with good even support as you lay down. 

You could have a firm mattress, and then have a soft thin layer on top to 'cushion' the firmness of the mattress.

Your pillow shouldn't be this huge lump that distorts and contorts your head into a forward posture. 

Kinda like this guy: he's not looking very happy.

 

Here's what laying on your back should look like. 
 


Having a firm pillow underneath your knees would be very good for your low back.

And the pillow should have an indent in the middle so the bulk of your head sits in there allowing for your neck and spine to be aligned without having your head pushed up and forward.

Here's a good picture of how you should NOT be sleeping. Take a look at how while sleeping on their sides, their heads are STILL in the forward position! 

That's a no-no.

When sleeping on your side, with a proper pillow, try to straighten your whole body out, give your body a nice big stretch as you allow yourself to prepare your body to fall asleep.

This is my favourite part of my bedtime.

Laying down, ON MY LEFT SIDE (which is the better side for better circulation due to the location of the heart), stretch the body out straight, legs straight, point your toes and flex all your muscles to pull and extend you into a straight line.

Think about it: all day, your body is in a forward hunched position.

  • Sitting at your desk.
  • Texting
  • Reading
  • Slouching

We're in a constant state of poor forward posture.

When you get into bed at night, while lying on your left side:

  • stretch yourself out straight
  • bring your head back,
  • clench your butt muscles and leg muscles to pull your body into big stretch, 
  • then assume a relaxed position once you release that stretch.
  • make sure your head isn't in a forward position.
  • train yourself to fall asleep like this
  • your body will relax into a nice comfortable position


A good way to know how to sleep in a proper position is to observe a baby sleeping. They usually assume a good natural position.
 

Since you're spending 30% of your life sleeping, I think it's a good idea to 'learn' how to sleep well.

After all, we spend so much time learning how to improve ourselves while we're awake running around all day, so it's important to learn how to sleep well!

— Dr MaryAnne