Sleep Disorders Center For Sleep Disorders, Lack Of Sleep, Sleep Behavior Disorder, Problem Sleep, Sleep Center, Stages Of Sleep, Sleep Problems

What is the longest thing you do every day, every day of your life? Eating? I hope not. Sitting in traffic? Id Watching TV? Nope. Is sleep.

You spend between six and 10 hours a night in bed. It is a third of your life. And when it comes to back pain, what are some of the most important hour of your day.

Sleep helps your body heal. It's really the only time your muscles can rest and recover completely. There are a ton of studies linking sleep with healing. They show that, among other things, growth hormone and melatonin, both of which play an important role in tissue recovery and immunity, are produced during sleep.

So if you can not get good sleep if it's because of the pain, anxiety, fear or anything else you do not give your muscles, especially back muscles, the time to rejuvenate for the next day.

Believe me, I know. In my struggle with all sorts of pain over the years, I came to see for ourselves the importance of sleep. In this article I would like to share what I learned.

What is the best mattress
The firm better than soft? From the physiological point of view, a more favorable mattress is better, regardless of what sleep position you prefer.

But they said that the real answer is: is the best mattress that helps you sleep better and wake up without pain and stiffness added. It's about personal preference and what I'm used to a.

In my experience, I tried them all. I tried a memory foam mattress, but it was too soft. (I gave my parents and they love it.) I now use a mattress and a firm mattress, plus a towel under the sheets to give further support to the hips and pelvis.

Special Secret Tip:
You read that right I put a towel under my bottom sheet. A small blanket works very well. Here's what you do: Fold the towel or blanket in half (and by half again if it is thin). Place sheet mounted so that it does not move at night in the lower back and spread to the knees. This extra support helps prevent sagging of the basin in the mattress. There may be only a difference of several millimeters. But it's a huge difference when it comes to preventing additional stress that comes with the rest in all positions of sleeping all night.

What is the best position to sleep?
As with the mattress you choose, that sleep position is based on personal preferences or physical limitations based on pain or restrictions from your doctor because surgery. In general, their backs to sleep is the most stable position for the spine and less irritating to the muscles. Side sleeping is the second best. Stomach sleeping is not desirable, if your return is not sufficiently supported.

I personally like a modified position on its side, using the full length of the body pillow. I sleep "hugging" the pillow with my arms and legs, which is very comfortable and takes pressure off your lower back. You should try it. body pillows can be found at most retail stores for bedding. They are not expensive and can give an alternative sleeping position, which will make a big difference in comfort level, thereby improving the quality and duration of sleep.

Why when I wake up I Sore?
Usually, people suffering from back pain does not roll as much as those without pain. You can even cope with the limited circulation. And because the hips are the biggest part of the body, they sag in the mattress over time. Which puts undue pressure on the ligaments, joints and muscles of the lower back. That's why I recommend adding the sheet support assembly.

Consider that while muscles that extend six to eight hours. Would be that they feel well? Of course not. So no wonder you wake up sore. Find a way to support your body and you will minimize the irritation.

I hope these tips help, and I encourage you to think about your own position to increase comfort and / or techniques.

Other Tips
Do not drink liquids 60 minutes before bedtime. This is so that you do not have to go to the toilet and then have trouble falling asleep again.

No physical activity for at least 45 minutes before bedtime. The exercise will rev the body, making it difficult to calm down and fall into a restful sleep.

Take 10 deep breaths as you say you go to bed. When you wake up, you'll feel a lot and ready for another day.

As he was in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all they have. It helps you look forward to waking up with renewed enthusiasm and belief that tomorrow will one day bring you closer to your goals.

Dress warm bed linen, if you're cold and cool clothes if you're hot. I took this extreme and love the results. I wear wool socks, flannel pants, a shirt and a knit hat. Seems strange, but if you can reduce stress on the body, in this case, trying to keep warm the body will be more relaxed. Healing is always better when the body is relaxed.

Do some reading. In my back pain from work, I browse the latest resources and reference guides. So let me advise you and invite you to read the best book ever written on sleep. This is called "Power Sleep: The Revolutionary Program that prepares your mind for Peak Performance" by Dr. James B. Mass is available on Amazon.com for about $ 10 .. This would be money well spent.