Sleep Hygiene

As a Chiropractor, I really care about my patient’s sleep. This comes down to the quality, amount, and position. When it comes to addressing someone’s pain or problem, all of these factors are important.  Sleep can be such a precious thing for some too, especially if you have young kids. Here are some hints, tips and tricks to improve your sleep! 

Sleeping Position 

Your sleeping position has a big part to play in the function of our musculo-skeletal system, very similar to the effects of sitting at a computer screen 9-5. Not moving for 6-8 hours means that tension can build during this sedentary time. This can cause you to wake up in pain or discomfort if in an unfavourable position, leading to acute neck pain, neck stiffness, headaches, lower back or hip pain. The aim of our sleeping position should be in the most neutral position possible, with the help of a good appropriate mattress, a supporting pillow and then the position you lie in.  

Let’s start with the mattress… 

I am often horrified to hear that some patients have been sleeping on the same mattress for 15 years and MORE! Can you imagine what the state of a pair of shoes would look like if you wore them every day for 15 years? They certainly wouldn’t support you, so why would the same apply to a mattress?  

This may shock you to hear that the lifespan of a normal pocket sprung mattress that is in constant use is 7 years. YES, that’s right! Time to have a think about when you purchased your mattress. It always ends up being older than you think. Unfortunately, if you have a memory foam mattress the lifespan is shorter, only lasting about 4 years. This is because it moulds to the shape of your body quicker due to the foam properties and extra heat it produces.  

Buying a mattress can feel like a minefield with lots of different options and not to mention a huge variety in prices. A more expensive mattress does not necessarily mean it is better for you and certainly won’t mean it will last longer. They still only last 7 years! Ways of increasing your mattress lifespan is by turning and slipping it on a regular basis. Every 6-8 weeks is what we would recommend. This helps to prevent permanent dips forming. Something to bear in mind, you won’t be able to flip it with a built-in topper.  

Mattress firmness

Now the firmness of the mattress can always be a sticking point when you must share it with your other half. Part of what you choose will come down to personal preference and the other part should be based on your body shape. Now take a figure such as the long-distance runner, Mo Farah. He is very slender and with a straight stature would benefit from a firmer mattress to complement this shape. On the other spectrum, Kim Kardashian has a very curvy hourglass figure. She will need a softer mattress to hug her shape, not contort it.  

I recommend going for a medium as a starting point and choose medium-soft or medium-firm based on the preference and body shape. This will also increase the lifespan of the mattress too, as going too soft allows for premature dips.  

Now what to lie your head on …  

We recommend that you sleep with only ONE pillow under your head for best spinal hygiene. Having two or more  usually causes torque through your neck, which can create a counter curve in your lower back. Yes, the position of your neck can affect your lower back. So, if you wake up with pain in either your neck or lower back, this may be your missing trick.  

Having suffered with a lot of neck pain and headaches myself, all linked to a bad whiplash injury many moons ago, I have to say I have been the biggest fan of the Sissel Soft Plus Pillow. 

This pillow will give you the best support by stopping you from feeling like you need to bunch the pillow up in to your neck. I’ve had mine for over 5 years now and I wouldn’t spend the night without it. If you are lucky enough to be a patient at the clinic, you are welcome to borrow one for up to 5 nights to see if it works for you. How amazing?! You get to try before you buy. If you love it, we have some brand new ones in stock ready to take home that day.  

What position do you lie in?

This is a question we ask all our patients on the initial registration form, with the options of being front, back and side. It really is so important when it comes to addressing certain aches and pains. We can treat you to provide symptom relief, but if the main cause is never changed, the problem will keep returning.  

 The worst position to sleep in and the one that is an absolute no no, is on your front. This position can lead to a whole array of mechanical changes which ultimately lead to people seeking our help at the clinic, such as: 

– neck stiffness on one side  

– lower back pain from hyperextending the lumbar spine  

– pelvis joint stiffening on the side that the leg is lifted 

– hip restriction on the same side with piriformis (muscle in the buttock) shortening 

– compression in the shoulders causing neural symptoms down the arms 

 If all of that is not enough to put you off, we don’t know what is!  

The Ideal Sleeping Position

The most ideal sleeping position for your body would be lying on your back. We know a lot of you struggle to sleep in this position, either because it’s not comfortable or you end up with a nudge of an elbow in your side due to certain noises – zzzz. However, this position allows you to lie neutrally and symmetrically, putting the least amount of strain on your muscles and joints.  

The second best is lying on your side, making sure you have your neck supported with a good pillow as discussed above. A great tip if you are suffering with lower back pain is to pop a pillow between your knees AND ankles to maintain parallel symmetry through the legs, hips and pelvis.  

 Try some of these changes tonight and see if you wake up with less aches after a better nights sleep!  

 Read onto our next article on Sciatica by Chiropractor Kelly.