Revitalised Healthcare

10/12/2025

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06/12/2025

The small details can make a big difference to your sleep quality.

Of course - a "good" mattress may help with this, but it's not the only thing that can help you improve your sleep.

Look at your environment... things like:

▫️ Blue light
▫️ Screen exposure
▫️ Red light
▫️ Temperature of room
▫️ Air quality
▫️ Darkness of room
▫️ Quietness of room
▫️ Mattress
▫️ Pillow
▫️ Sheet density
▫️ Bed covering thickness

There are a lot of tweaks in your environment that can be made to improve your sleep.

02/12/2025

We spend a lot of our life "insulated" from the earth. Ever noticed that when you're outside and able to stand barefoot on the ground, you "feel" better and more relaxed?

Here’s why:
▫️ Grounding reduces cortisol, the stress hormone that keeps your brain alert.
▫️ It balances your circadian rhythm, helping your body know when it’s time to wind down.
▫️ It increases parasympathetic (vagus) activity, shifting you out of “fight or flight” and into “rest and digest.”
▫️ It lowers inflammation, which can improve overall sleep quality.

And the best part?

Just 10 minutes a day can make a noticeable difference.

We sleep grounded for 8 hours. Writing this caption, at the computer we're grounded. Ask us how.

Your body was designed to connect with the earth. Maximise it.

01/12/2025

It takes 10secs to fix.

29/11/2025

Tea's health benefits extend far beyond comfort or hydration. From cardiovascular function to stress regulation, depending on the tea, it can provide measurable physiological advantages.

Tea may support you with:

▫️ Cardiovascular health
▫️ Providing antioxidants
▫️ Cognitive performance
▫️ Regulating your stress response
▫️ Gut and metabolic health

Tea isn’t just a calming ritual.

29/11/2025

Growth hormone (GH) plays a crucial role in tissue repair, metabolism, and recovery. Your body produces the majority of it during early deep (slow-wave) sleep.

The first part of the night one of the most important windows for physical restoration.

▫️ Growth hormone peaks in the first sleep cycle
▫️ Late nights reduce GH output
▫️ Fragmented sleep disrupts GH release
▫️ GH supports metabolic and long term health

Adequate growth hormone is linked to:

▫️ Better body composition
▫️ Blood sugar regulation
▫️ Tissue repair
▫️ Reduced inflammation
▫️ Improved physical performance

Your most restorative growth hormone release happens early in the night. Protect your first 1-2 sleep cycles, and you’ll support deeper recovery, better health, and stronger physical repair.

28/11/2025

Most people judge a mattress by how soft or firm it feels. But clinically, a “good” mattress is one that supports the natural mechanics of your spine throughout the night.

Here’s what a good mattress actually does:

▫️ Maintains neutral spinal alignment
▫️ Distributes pressure evenly
▫️ Supports micro-movement
▫️ Reduces muscular tension
▫️ Protects irritated or injured structures

A good mattress (combined with a fitted pillow) keepsyour head, neck and pelvis in line. This reduces stress on discs, joints and nerves. This decreases night time pain and morning stiffness.

If you would like guidance on choosing the right sleep surface for your spine, a Functional Sleep Assessment may help. Link in bio.

26/11/2025

26/11/2025

Cortisone and other steroid medications can be incredibly effective - but they often come with a hidden side effect: Changes to your sleep architecture.
In simple terms, they shift your brain into a more alert state, even overnight.

Here’s what the research shows:

▫️ Less deep sleep
▫️ Less REM sleep
▫️ Harder to fall asleep
▫️ More night time awakenings
▫️ Shifted circadian timing

Cortisone can make sleep feel lighter and less restorative - not because you’re “sleeping badly,” but because the medication changes how your sleep cycles work.

Do what you can to improve all aspects of your sleep, so you give your body its best chance to reduce inflammation without the need to take medication.

26/11/2025

We’d love to give you a $5000 sleep system. Share this post for an entry! Tag your friends for one entry each tag! Like our Instagram page for another entry here: https://instagram.com/revitalisedhealthcare

T&C’s on our website. Good luck!

25/11/2025

A lumbar disc prolapse can make finding a comfortable sleeping position difficult - but small adjustments can significantly reduce night pain and improve sleep continuity. While everyone is different, the following patterns are common in clinical practice:

What a disc prolapse generally doesn’t like:

▫️ Flexion (bending forward)
▫️ If pain is on one side: side-bending away from the painful side

These positions tend to increase pressure on the affected disc and can irritate symptoms.

What a disc prolapse generally does like:

▫️ Extension (bending backward)
▫️ If pain is on one side: side-bending towards the painful side

These positions often reduce disc pressure and may help settle nerve irritation.

Your mattress firmness plays a surprisingly important role:

If you have a soft mattress:

▫️ Sleep on the side with the least pain
▫️ Avoid sleeping on your back, which may increase flexion

If you have a hard mattress:

▫️ Sleep on the side with the most pain
▫️ Sleeping on your back is usually tolerated better

Everyone responds differently - always consult with your healthcare professional for advice in your unique situation. If you’d like additional guidance, book a Functional Sleep Assessment with us.

25/11/2025

The single most effective exercise for better sleep: Pilates

Pilates produced the largest improvement in sleep quality across all exercise types.

Followed by:

▫️ Aerobic exercise
▫️ Aerobic + resistance training
▫️ Resistance training alone
▫️ Traditional Chinese Sports
▫️ Yoga

Every one of these options showed significant benefits but Pilates came out best.

How much exercise is ideal?

Researchers found a U-shaped relationship between exercise "dose" and sleep: more isn’t always better.

Optimal dose overall: is 150–200 minutes of moderate activity per week - but the dose varies by type of exercise and intensity. For example: You need a lot more aerobic (walking) time to have the same exercise effect as an intense Pilates workout.