The Art of Sleep: A Conversation with Rick Menick, Manual Therapist
“My name is Rick Menick, and I’m a manual therapist with extensive experience in elite sports. I’ve worked with Ajax, the national volleyball team, and in track and field, among others. My interest in elite sports has remained a constant throughout my career. That’s why I’m passionate about helping people perform at their best. And, of course, that depends on sleep.”
Poor sleep
Poor sleep is a major factor in how we function during the day. Do you sleep poorly? If so,
you’ll notice it immediately in your concentration. You’ll have trouble focusing, and many tasks—such as reading—will feel more difficult. You’ll also find yourself worrying more. This is because poor sleep causes physiological changes in your body. Cortisol (the stress hormone) and adrenaline levels rise when we don’t sleep well. This leads to exhaustion, makes the body more prone to inflammation, and causes you to experience stress.
The restorative power of sleep
It’s helpful to know what happens during sleep so you can understand how to improve your sleep. You’re no doubt aware that all sorts of restorative processes take place while you sleep. But what exactly is being restored? It all comes down to hormones. A growth hormone is released, which helps repair cells and muscles. Heart rate and blood pressure also drop, which relieves strain on the heart and blood vessels. We therefore see more heart attacks in people with chronic sleep deprivation. In addition, oxytocin—the “happiness hormone”—is produced during sleep. It is produced in the heart and helps you perform better.
Sleep Problems in Practice
In my practice, I see a lot of sleep problems. In the Netherlands, more than a million people regularly use sleep medication. Falling asleep is often the biggest problem. This is due to the use of digital devices. The blue light from these devices disrupts the production of the sleep hormone (melatonin). In addition, many people are very active right before bedtime. This can also mean that you’re sitting quietly on the couch but watching an exciting movie. As a result, the body remains active.
How to Get a Good Night's Sleep
A good night’s sleep starts with winding down at the end of the day. Avoid heavy meals at dinner; it’s better to eat them at lunch. Have a light, easily digestible, and low-fat meal at least 4 hours before going to bed. This way, your body won’t have to work on digesting food right before bedtime, and you’ll help your body transition into rest mode after eating. Put away phones and other digital devices at least 1 or 2 hours before you go to sleep. Calm your mind and body by doing something relaxing, and don’t bring your devices into the bedroom. Once you go to bed, make sure the room is dark, turn off the ventilation, and keep your bedroom quiet. Keep the noise level below 30 decibels.
The perfect bed for a good night's sleep
A good night's sleep starts with your sleeping position: make sure your bed has enough room for you to change positions. We naturally toss and turn in our sleep, but a lack of space can lead to poor sleeping postures.
The mattress you sleep on should provide adequate support for your neck, shoulders, hips, and lower back. Of course, the exact location of these pressure points within the mattress varies from person to person depending on their body type. The mattress should not be too firm, but certainly not too soft either.
Your bed should also be at the right temperature. This is generally between 15 and 19 degrees. I’m a huge fan of the FreshBed collection at Bröring, especially when it comes to ventilation and temperature regulation. What’s more, the noise from the ventilation system in a FreshBed is less than 20 decibels. In short: FreshBed meets all the requirements for a good night’s sleep. Of course, there are other bed brands that score very well as well. It’s best to seek advice on this from the staff at Bröring.
