Don’t wake up in pain
Sleep is a vital biological function. It is essential to physical and emotional wellness. No matter what age you are, limited sleep can affect every aspect of your lifestyle –from work to home to personal relationships. When your body works well, you sleep well.
The position your spine is in while you sleep is critical to your spinal health. The spine naturally curves forwards in the neck, backwards in the mid back and forwards again in the low back. In this position, the spine is relaxed with minimal pressure on nerves, muscles and spinal discs.
Sleeping Positions
Sleeping on your stomach will eventually create problems with your spine –it puts unnecessary pressure on your neck due to twisting of the head, and also strains your lower back.
Sleeping on your side is a better position for sleeping. Try lying with your lower leg fairly straight, and bend your upper leg at the hip and knee. Place a pillow between your upper knee and the bed. Alternatively, bend both knees and hips slightly and position a pillow between both knees. Your pillow should be the right height to keep the neck straight. It should mould to the shape of your head.
Sleeping on your back can also be a good position for sleeping. It is often useful to place a pillow under your knees. This may help reduce strain on the lower back. Your pillow will need to maintain the forward curve of the neck. If you have a fairly straight back, then you should use a thinner pillow than someone with rounded shoulders.
For many Canadians, the underlying cause for poor sleep is literally right under them! Improving your sleep quality can be as simple as sleeping on a better mattress.According to a recent study in the Journal of Chiropractic Medicine, compared to mattresses five years old or older, a new mattress provided sleepers with significant improvements including:
• 70.8% in sleep comfort
• 62.0% in sleep quality
• 55.3% in back pain
• 50.7% in spine stiffness
We spend a third of our lives in bed, so choosing the correct mattress and pillow is vital for getting straight to sleep.
Mattresses
How do I know it’s time to get a new mattress?
· Every five to seven years –manufacturers and chiropractors recommend replacing mattresses over this period.
· When sagging starts happening –saggy spots in a mattress result in people tensing their muscles to compensate for the uneven surface.
· When annoying peaks, dips or lumps show in the surface.
· When you experience lifestyle changes such as weight loss or gain, or a change in sleeping partners.
· If you are waking up sore with stiffness, aches or pains, it’s probably time to replace your mattress.
What should I look for in a mattress?
Research has shown that medium-firm mattresses reduce back pain, shoulder pain, spine stiffness and improve sleep quality.For people suffering from spinal health related conditions such as chronic low-back pain, it has been asserted that firm should remain the “first choice of patients.”
How can I look after my mattress?
Turn your mattress every few months so that body indentations are kept to a minimum. Body weight can impact on mattresses resulting in dips, peaks and an uneven surface. Refer to your bedding manufacturer’s advice for further information on mattress care.
Pillows
Pillows are often given little thought, but are extremely important in getting straight to sleep.
How do I know it’s time for a new pillow?
• As soon as your pillow becomes “squishy”.
• If you tend to fold your pillow in half for extra padding.
• If your pillow looks flat and lumpy, or the inside foam has become powdery and brittle.
What should I look for in a pillow?
There is no such thing as a ‘one size fits all’ for pillows, so make sure you try, try, try before you buy! However, there are some important things to look out for when shopping.
• A pillow should have enough give to allow your head to mould into it. If it doesn’t, it’s probably too firm and could result in neck pain. If your head sinks to the bottom, it’s probably too soft, and could result in strains and sprains of neck joints, ligaments and muscles.
• Pillows should support the space between your head and shoulders. Your head and neck should remain level with your mid and lower spine.
• In many cases, you get what you pay for. While many ergonomic pillows on the market may seem expensive, they are more likely to provide long term spinal health benefits.
TIPS FOR QUALITY SLEEP
• Ensure you have a comfortable, supportive mattress and pillow.
• Adopt a healthy posture in bed. Don’t sleep on your stomach! Lying on your side and back are the best sleeping positions.
• Establish a sleep schedule.
• Reduce your caffeine intake –avoid it 4 to 6 hours before bed.
• Use the bedroom for sleeping only –24 hour accessibility of TVs and computers can disrupt normal sleeping patterns.
• Avoid alcohol before bedtime, as it can cause you to wake up during the night.
• Exercise at least 30 minutes a day, but avoid high intensity physical exercise just before bedtime. If exercising in the evening, try to do so at least 2‐3 hours before going to sleep.
• Relax before bedtime. Try to forget about work and paying the bills before bedtime!
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