Sleeping Advice

It is widely agreed that most adults require between 7 and 9 hours of sleep per night for optimal physical and mental wellness. Yet it is not only the quantity of sleep that contributes to the healing process, the quality of sleep plays an essential role.

Getting poor quality sleep can not only inhibit the body’s ability to heal at such a crucial time, but also create or worsen back and neck pain. 

Getting an adequate amount of healthy, restorative sleep is beneficial for dealing with back pain. Yet back pain makes it difficult to attain quality sleep. There are several ways to maximise the quality and quantity of sleep: 

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1. Try a different sleeping position.

  • Sleeping on your back is often considered a great position for a healthy spine. It evenly distributes weight and maintains alignment of the neck, back and head. Add a small pillow under the knees to help preserve the normal curve of the lumbar spine, as well as a pillow that supports the head but also keeps it neutral, not turning too far either way. 

  • Sleeping on your side with a firm pillow between the knees is also a great option. The pillow helps raise the upper leg and restore the spine to a neutral position.  People who habitually turn to sleep on their stomach may want to hug a large pillow. 

  • The fetal position is great for people who may be in pain and wanting to take pressure off the spine. Adopting a curled-up, side position can open the joints of the spine.

  • We do not recommend sleeping on one’s stomach because it is the most difficult position to keep the spine in its normal alignment.

*Adding pillows around areas of the body to keep the spine neutral can also be a great idea. 


2. Find a new mattress. Back pain may be exacerbated by a mattress that is old and saggy, or simply too firm or too soft. Sleeping on a mattress that provides the right amount of support and comfort is important for attaining quality sleep. General advice is to aim for a medium-firm mattress which offers the ideal support. Adjustable beds may also be considered; many people with lower back or neck pain find it more comfortable to sleep in a slightly reclining position.

Please see attached mattress guidelines: http://www.chiropractic.org/how-to-choose-a-mattress/


3. Check you are using an appropriate pillow. A head pillow should maintain the natural posture of the neck and help support the spine. Ideally, it should be comfortable, adaptable to different positions, and keep its overall shape after use. People who prefer to sleep on their sides may want to consider a thicker pillow. For best support, it should fill space between the neck and mattress. Someone who sleeps on their back may be better suited to a thinner pillow, to avoid raising the head too much. 


4. Simple lifestyle tips:

  • Avoid caffeine before bed.

  • Avoid heavy exercise within 2 hours of bed.

  • Wind down by doing gentle stretches, reading and listening to relaxing music.

  • Create a relaxing environment in the bedroom. No TV, computers or other distractions. 

 

Your quality of sleep is crucial in allowing your body to heal. If you have any questions, please get in touch with our Chiropractors to help you obtain better health and wellness.