Over 1.2 million Australians experience sleep disorders, and for many,
it could be argued that their problems are literally right under them -
their mattresses and pillows!
We spend one third of our lives in bed, so spinal health is extremely important in getting "straight to sleep for a healthy life."
Chiropractic - how can it help me get straight to sleep?
Chiropractic is based on the scientific fact that the human body is a self-regulating, self-healing organism. The chiropractic approach to better health is to locate and help remove interferences to the nervous sustem that prohibit achieving an overall state of wellness.
A loss of normal motion or position of the 24 moving bones of the spinal column can irritate or impair the function of the nervous system.
By improving nervous system function, chiropractic can have a positive effect on many health conditions not normally through of as 'back' problems, including sleep disorders. Many chiropractic patients with sleeping difficulties believe they benefit from chiropractic care. In a recent study, one third of 154 patients who completed a research interview reported their sleep pattern was changed immediately after chiropractic care.
Spinal health affects your sleep quality
Musculoskeletal conditions, such as back pain, neck pain, fibromyalgia and arthritis can adversely affect sleep quality. Chiropractors are spinal health experts and are widely regarded as the practitioners of choice in caring for musculoskeletal conditions, such as back pain.
Further, sleep disorders such as insomnia have been associated with "painful, musculoskeletal conditions that may result in sleepiness, irritability, and feelings of misery."
The correct sleeping position - get straight to sleep!
The position your spine is in while you sleep is critical to your spinal health.
The spine naturally curves forwards in the neck, backwards in the mid back and forwards again in the low back. In this position, the spine is relaxed with minimal pressure on nerves, muscles and spinal discs.
Sleeping on your stomach
Sleeping on your stomach will eventually create problems with your spine - it puts unnecessary pressure on your neck due to twisting of the head, and also strains your low back.
Sleeping on your side
This is a better position for sleeping. Try lying with your lower leg fairly straight, and bend your upper leg at the hip and knee. Place a pillow between your upper knee and the bed. Alternatively, bend both knees and hips slightly and position a pillow between both knees.
Sleeping on your back
This can also be a good position for sleeping.
It is often useful to place a pillow under your knees. This may help reduce strain on the lower back. Your pillow will need to maintain the forward curve of the neck. If you have a fairly straight back, then you should use a thinner pillow that someone with rounded shoulders.
Choosing a mattress and pillow
For many Australians, the underlying cause for poor sleep is literally right under them! Improving your sleep quality can be as simple as sleeping on a better mattress. According to a recent study in the Journal of Chiropractic Medicine, compared to mattresses five years old or older, a new mattress provided sleepers with significant improvements including:
- 70.8% in sleep comfort
- 62.0% in sleep quality
- 55.3% in back pain
- 50.7% in spine stiffness
- Every five to seven years - manufacturers and chiropractors recommend replacing mattresses over this period.
- When sagging starts happening - saggy spots in a mattress result in people tensing their muscles to compensate for the uneven surface.
- When annoying peaks, dips or lumps show in the surface.
- When you experience lifestyle changes such as weight loss or gain, or a change in sleeping partners.
- If you are waking up sore with stiffness, aches or pains, it's probably time to replace your mattress.
Research has shown that medium-firm mattresses reduce back pain, shoulder pain, spine stiffness and improve sleep quality.
- As soon as your pillow becomes 'squishy'
- If you tend to fold your pillow in half for extra padding.
- If your pillow looks flat or lumpy, or the inside foam has become powdery and brittle.
- A pillow should have enough give to allow your head to mould into it. If it doesn't, it's probably too firm and could result in neck pain. If you head sinks to the bottom, it's probably too soft, and could result in strains and sprains of neck joints, ligaments and muscles.
- Pillows should support the space between your head and shoulders. Your head and neck should remain level with your mid and lower spine.
- In many cases, you get what you pay for. While many ergonomic pillows on the market may seem expensive, they are more likely to provide long term spinal health benefits.
