The Key to a Higher Night’s Sleep

The Key to a Higher Night’s Sleep

Do you ever find that regardless of how hard you strive, you can’t seem to get comfortable sleeping? Perhaps you have got bought relyless sleep aids and you still discover that you are waking up with a stiff neck, lower back pain, numbness in your palms or legs, headaches, and even sinus congestion? Since we spend close to a third of our lives sleeping, and one other ten percent of our lives mendacity in bed, that may be a staggering number of time to not feel comfortable. Poor posture while sleeping can lead to a variety of secondary conditions, most notably musculoskeletal pain and numbness.

Sleeping in poor spinal positions for prolonged intervals of time can lead to arthrosis of the neck, degenerative disc disease, and neurological impairment of the higher limbs. Research shows that a whopping 65% of the US inhabitants that is experiencing chronic neck and back pain report disrupted sleep on a constant foundation, and that 62% of the population report awakening earlier than their desired time due to neck and back pain. In truth, pain is the number one cause of insomnia. While it is necessary to have a comfortable mattress, the posture you sleep needs to be a priority to forestall further discomfort.

Lying on your side: Ultimately your backbone needs to be as straight as doable on its side without any twisting or rotation. Lay on your side with two lengthy pillows, one on each side of you, and place one between your knees & hug round the top of it to keep your backbone aligned to keep away from twisting. Place the other pillow behind your backbone, so while you roll over you should utilize that pillow instead of wrestling your pillow across the bed. Arms must be bent ninety degrees across the pillow, to keep away from jamming the shoulder and wrist underneath the pillow. A specialized contoured pillow is preferred, and the head must be in precise alignment with the sternum. Remember to make sure the glabella (heart point between the eyes) the filtrum, (heart of higher lip), and sternum are in a straight line when mendacity on your side. If the pillow is too massive or small, it can cause the neck to misalign and grow to be shifted, leading to muscle spasms and pain.

Lying on your back: Use a contoured pillow that accentuates the natural curve of your neck, equivalent to a tempurpedic pillow. The skull must be posterior as a pillow is positioned under the neck. Avoid pushing up the shoulders, and thick pillows that push the head forward. Try to avoid abdomen sleeping, as it causes rotational stress and pressure on discs and nerves. In actual fact, snoring can happen if the head is pushed too far forward, or if there is a lack of the natural circular curve in the neck.

Reading and screen use in bed: The most preferred methodology for reading and different screen use in bed is to lay on a pillow on your stomach, with your head up, like a prone cobra position in yoga. This will cause the natural curve within the neck to increase, which helps remediate anterior head syndrome. Anterior head syndrome is one of the leading causes of neck, shoulder, higher back, and hand pain and numbness, as a result of elevated activities of looking down during our common lifestyles.

It is important to be checked by a chiropractor or other health professional that focuses on correcting spinal construction to attempt to right the first condition. In our office, we do an intensive exam to see what the spinal construction looks like and then design an motion plan to right the cause of most cases of neck and back pain, and shoulder and arm pain. The quality of sleep is one of the essential parts of health, and by changing subtle sleeping habits and postures; one may find more energy, a better mood, and less pain throughout your lifetime.

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