More than one third of Americans fail to get at least seven hours sleep on a regular basis which is associated with an increased risk of chronic diseases such as diabetes and cancer as well as mental illness such as depression. Getting a good nights’ sleep is also important if you are recovering from pain or injury. Lack of sleep can create chronic pain and inflammation in the body.
I would like to provide you with some tips that might help you to get a good nights’ sleep and wake up refreshed.
1. If you have pain and cannot find a comfortable position to sleep it is important to find your position of comfort that allows your body to be fully supported and your joints to be in neutral. If you sleep on your back this would mean having a pillow under your head and down to the base of your neck. The pillow should not be under your shoulders and should allow your head and neck to be in neutral and not flexed or extended. You should also put a pillow under your thighs right up towards your lower buttock area. This allows the knees to bend and the low back to relax. If you sleep on your side, have a pillow fully supporting your neck so that your head does not go into a side bent position. Also a pillow between your legs up into your groin area so that your pelvis, spine and hips are in neutral. A folded towel under your waist can prevent your spine from shearing down towards the bed and also a pillow to support the top arm and unweight the arm from the body which. I do not recommend sleeping on your belly as this brings the neck into a lot of rotation and the back into extension. If you follow these guide lines you may find your body is able to relax into a deeper sleep allowing healing and restoration to occur.
2. Getting bright sunlight exposure during the day helps to set your internal body clock or circadian rhythm. Your body requires exposure to bright daylight especially in the mornings, to produce melatonin each night. Try to avoid blue light sources in the evening such as LED lighting, fluorescent lighting and electronic screens because blue light suppresses melatonin production, impairs your ability to fall asleep and reduces sleep quality. Sleep in total darkness whenever possible for optimal sleep.
3. Sound control can be helpful. Earplugs help block out unwanted sounds or white noise (static sound) or pink noise (eg. ocean waves) as background noise can help with sleep
4. Electromagnetic Fields (EMF)from wiring and electronic devises can also impair sleep. EMF reduces melatonin secretion and can also harm your mitochondria by producing oxidative damage. Cancer is a major concern of EMF exposure as well as altering brain function and activity and may potentially fuel dementia. EMF from cell phones and WiFi is linked to changes in brain neurons that affect memory and the ability to learn. I therefore recommend turning off your WiFi at night and removing electrical devises from your bedroom.
5. Relax with a book or have a bath with Epsom salts 30 minutes before you go to bed.
6. Sleep Apnea refers to impaired breathing during sleep from an obstructed airway. Treatment can involve the use of a CPAP machine at night which helps open the airway but does not solve the underlying cause. Other treatment alternatives are Orofacial Therapy which involves specialized manual therapy and neuromuscular reeducation to improve the health of the airway. Learning how to breathe properly while you are awake can also be helpful. The Buteyko Breathing Method teaches you to breathe through your nose instead of your mouth and brings your breathing volume down to normal. Improving your diet can also be helpful. Processed foods can increase the pH of your blood. In an attempt to maintain a normal pH, you will breathe heavier and this can lead to chronic over breathing
7. Regular exercise can be a healthy, safe and simple means to improving sleep
8. I would recommend checking your vitamin D levels. Many of us are vitamin D deficient and this has been shown to cause sleep problems. Vitamin D acts more like a hormone and so it is important to get advise on dosage from a professional and then monitor your levels.
As a Functional Manual Therapist I try to help my patients to sleep well so that they are helping themselves to recover and heal from chronic pain or injury.
Sweet Dreams!!
For further information go to www.alisonpalmerpt.com or to schedule an appointment please contact Alison Palmer at Alison Palmer Physical Therapy and Wellness Center 728 1135. We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.