Sleep Well, Live Well
I’ve often thought that if I could teach all my patients how to sleep well, I could put myself out of business…..well, almost:) But in all seriousness, sleeping well is one of the most important gifts we give our body if it’s done right, not just for chiropractic wellness but for wellness in general.

Studies have shown that people who sleep efficiently not only feel better than everyone else but actually live longer. If you struggle with sleep, you may want to start taking it seriously and incorporate the following tips into your sleep routine. In just a few days, you could be amazed at the surge in your energy, mood, performance, and mental clarity.

General Tips for Better Sleep
• Make sure you exercise frequently but not too close to your bed time. A workout in the morning or early afternoon will help you sleep better, but if you hit the gym close to bedtime, you'll be too keyed up to sleep. Stop exercising at least three hours before you go to bed.

• Avoid caffeine for at least eight hours before bedtime. This includes chocolate and caffeinated coffee, tea, and soft drinks. Steer clear of coffee-flavored ice cream and yogurt as well; they can pack a big caffeine wallop. Read ingredient lists on over-the-counter drugs--some contain caffeine. If you have any sleep problem, avoid caffeine-containing products completely.

• Lose the booze. A glass or two of wine in the evening might make you sleepy, but can also wake you up in the middle of the night, when you're likely to have trouble getting back to sleep.

• Go to bed about the same time every night. You'll be able to fall asleep more easily if your body is accustomed to going to sleep at the same time every night. Stick to a regular bedtime, even on weekends.

• Relax into sleep. Try yoga or meditation at bedtime, or take a nice warm bath laced with essential oil of lavender before retiring. You can also soothe yourself by getting into bed and reading a good (not scary) book.

• Give up late-night news. Disturbing images on TV or the Internet, whether those from real life or fictional violence, can keep you from falling asleep. If you're sensitive, get your news in the morning.

• Use your bed for sleep or sex only. Don't get in the habit of reading, knitting, or chatting on the phone in bed. If you do, your body will not associate “bed” with “sleep.”

• Have a cup of herbal tea. Chamomile, passion flower, or any of the sleepy time combinations you see in heath food stores all contain mildly sedating, non-medical ingredients.

• Set the stage for sleep. Make sure your mattress is comfortable and the temperature in your bedroom is on the cool side. Keep the room dark. If sudden sounds wake you at night, use earplugs or buy a white-noise machine, which masks noise with a steady hum.

• If you just can't fall asleep, get out of bed. When insomnia strikes, lying in bed will only make you feel more frustrated. Experts advise that after lying in bed awake for 30 minutes, you should get up, go to another room, and read until you feel drowsy.

Choosing the right mattress

Lower back pain: Patients suffering with low back pain or lower back pain (LBP) most often prefer beds that are firmer. One study purported that hard beds should be the first choice for LBP sufferers, or if that did not help and as a second option, waterbeds. The recommendation is not that they should sleep on a rock-hard bed, but rather, that they need support. A firmer bed prevents the low back from sinking deeply into the bed and irritating the facet joints. Higher-end luxury beds can provide plenty of support along with comfortable padding, while lower-end discounted beds can provide the firmness, but with less comfort.

Upper back and neck pain: Patients who are suffering from upper back and neck pain often prefer softer or plushier bedding. The plushier cushioning in the bed allows the head and thoracic area to sink into the bed to support the cervical area. A pillow-top mattress, or one with softer foams, padding and quilting, can be a good recommendation. There are also several types of pillows that can provide extra support for the neck.

Arthritis and fibromyalgia: Patients suffering with multiple painful joints often prefer bedding with cushioning that disperses the weight across the greatest body surface. Frequently, such patients also have spinal complaints. Balancing cushioning with proper support for the spine requires a higher-end mattress. Since fibromyalgia is related to stress levels, it also is important to review pre-sleep rituals with patients to help relax them before going to bed.

Stomach sleepers:
Sleeping on the stomach in a soft bed can stress the thoracolumbar spine. The weight of the belly and pelvis also compress the bedding. To provide support to the stomach, pelvis and thoracolumbar areas, a firmer mattress is necessary.

Side-lying sleepers:
An estimated 73 percent of the population sleeps on its side. Plush mattresses are often recommended to side-lying sleepers because they provide the best way to maintain the natural shape of the spine and the curves of the hips and shoulders while sleeping. Plush bedding will cradle the body and help disperse the weight of the body across the maximum surface area, instead of creating pressure points at the hips and shoulders. Special pillows also may be necessary to support the neck in a position parallel to the ground.

Seniors:
Most seniors grew up sleeping on extremely stiff beds, because that’s what manufacturers made at that time. Having slept on firm mattresses their entire lives, many prefer firmer bedding, even if their health conditions indicate that plushier bedding would be better. Some education may be necessary to persuade an older person of the need to change mattresses.

Sleep well and sweet dreams,

Dr. Ray Saeedpour, DC

Chiropractic Services

Dunn Chiropractic focuses on overall chiropractic wellness and is one of only a few clinics in Nashville to offer such a wide range of services with the latest technology in chiropractic care.  Whether you're in need of a chiropractic adjustment, suffer from back spasms, a herniated disc, sciatica, neck pain, whiplash, joint stiffness, a pinched nerve, general back pain, lower back pain, spinal stenosis, osteoperosis, TMJ, or any other chiropractic-related condition, please come see us.  We offer a wide variety of services inlcuding spinal decompression, accupuncture, chiropractic adjustments, massage therapy, preventative maintenance, etc.  Visit our services pages to learn more.