As a Chiropractor, I see some of my patients struggling with sleep because they are in pain and cannot get comfortable at night.  Sometimes their pain also wakes them up at night. The body needs rest so that it can heal and stay focused during the day.  Lack of sleep can lead to brain fog, injuries at work, and poor mental health.  In this article we will discuss things you can do to ensure you get a good night’s sleep.

• Check your pillow
  A good quality, supportive pillow can be one of the easiest and least expensive ways to increase the quality of your sleep. A pillow needs to be supportive for the neck, especially for those who sleep on their side.  If you sleep on your back, the pillow should be quite thin as a thicker pillow can cause the neck to flex at night, placing strain on the muscles and joints. Your pillow should be replaced at least every 1 – 2 years.  One of the best pillows for a good night’s sleep is the Endy pillow.  It offers proper support as well as the ability to adjust the height of the pillow.

• Check your mattress
  A good mattress can also improve your sleep, however this option is much more expensive and not always necessary.  A mattress typically lasts 10 years or less. It can also be time to replace it if you notice obvious depressions in the mattress where you lie at night.  This is a sign that the mattress has lost its support and that it might be time for a new one. When shopping for a new mattress look for something that is firm but comfortable, this will offer your spine proper support while you sleep and help with any discomfort you might be experiencing in the morning or at night.

• Don’t sleep on your stomach
  It is always best to sleep on either your side or back.  When you sleep on your stomach, your head has to turn to one side, placing tremendous strain on your neck.  It can also affect your low back, because when you sleep on your stomach, your low back has to extend slightly, placing pressure on the joints of your spine. A neutral spine position where your neck is inline with your spine is optimal for sleep.  This position does not place any pressure or strain on the structures of your spine.  Although this is ideal, changing sleep habits and positions can be quite difficult as our bodies have gotten used to poor sleep postures.  If this is the case, keep trying, your body should get used to it eventually.

• Side sleepers should use a pillow between the knees
  If you sleep on your side, it is important to avoid twisting your spine.  This can be avoided by placing a pillow between your knees and keeping them slightly bent in front of you.  A small pillow is all you need as this will go a long way to prevent low back pain while sleeping. If you sleep on your side, it is also a good idea to keep the edge of your pillow just above your shoulder so that it fills the space between your neck and shoulder.  This allows for the neck and head to be properly supported at night.

• Stretch before bed and in the morning
  A simple stretching routine before bed and in the morning can help with night time aches and pains.  It can also help you if you feel stiff in the morning. Because our bodies are stationary all night, our muscles can stiffen up easily.  Keeping them loose during the day or stretching right before bed, can help prevent this from happening.  If there is a particular area of your body that is sore and stiff in the morning, focus on stretching that area. Heat can also be applied to sore and stiff muscles before bed, as well as in the morning.  Keep a heating pad near your bed, so you can use it in the morning to loosen up before getting out of bed.

For more information about how a chiropractor can help you manage your pain, reach out to us for a free consultation by calling 519.751.0728 or email pathwaystohopebrant@gmail.com