Best Tips to Help you get a Good Nights Sleep!
Getting a good night’s sleep is something many of us struggle with. Sometimes, it is difficult to relax and turn off our racing minds, or our sleep gets disrupted by outside noises. One thing that can help calm down your mind at night is to write down all your thoughts. Get them out on paper so you no longer have to worry about them. Making a to-do list for the next day can solidify those thoughts so they aren’t so uncontrollable anymore.
Getting enough sleep is important for more than just keeping our eyes open throughout the day; it also has a major impact on our health. Sleep plays an essential biological role in recovery and energy conservation. It has also been shown that sleep is important for neural development, learning, memory, emotional regulation, cardiovascular and metabolic function, and cellular toxin removal.
Adults require, on average, 7–8 hours of sleep each night. However, this isn’t always possible. There are many factors that can have a negative impact on one’s length and quality of sleep. These could be work related, such as shift work and travel, or personal in nature like daily stress, finances, kids, and relationships. Not getting enough sleep can cause excessive drowsiness, which has been associated with an increased risk of work-related injuries.
Your sleeping posture is also just as important as how you sit or stand, and it can have a great impact on your quality of sleep. This is referred to as “sleep ergonomics.” It is important to ensure that, as we rest, we are in a comfortable and safe position in order to prevent any additional strain to the body. Your body position, mattress, and pillow all contribute to sleep ergonomics.
Here are a few things to consider when it comes to sleep ergonomics:
Sleeping Positions to Reduce Back Pain: How you sleep 90% of the time can have an impact on the quality and comfort of your rest. There are a few tricks that can help improve your sleep without significantly disrupting your normal sleep habits. For example, side sleepers will find it helpful to draw your legs up slightly towards your chest and put a pillow between your legs, this will help keep your knees at a hip width apart. You can also use a full-body length pillow for support. If possible, try not to put weight on your arms; this can cause problems with circulation and place pressure on your nerves, which may cause a pins and needles sensation. If you sleep on your back, try placing a pillow under your knees to help maintain a neutral lower-back curvature. For the most part, sleeping on your stomach is not encouraged; it creates strain on your neck which may lead to compression of nerves and muscle tightness or pain. If sleeping on your front is still your preference, try placing a pillow under your pelvis and lower abdomen to reduce the strain.
Mattresses: Sleeping on a good mattress is important to support the body and keep it in a neutral position, this will allow it to rest and recover from the day’s work and activities. The mattress should help support the spine’s natural curves. In general, a firmer mattress is recommended as it has been found that a sagging mattress can negatively affect sleep quality.
Choosing the Right Pillow: Staying in one position for too long may create tension in the neck and low back. Having the right pillow can help minimize these symptoms. An ergonomic pillow is designed to accommodate your preferred sleep position and reduce any tension that may result from prolonged time spent in one position. They can be made of foam to help retain your form and offer greater support. They also come in different sizes. The wrong-sized pillow can aggravate any neck or shoulder problems. Your ideally-fitted pillow should support the head, neck, and shoulders, and should adapt to the different contours of these areas—thus leading to an optimum night’s rest.
Being more aware of sleep ergonomics can help improve your sleep, reduce pain and allow you to wake up with more energy the following day. Re-evaluating your sleeping habits is the first step to regain that spring in your step each morning!!
Reference: Canadian Chiropractic Association