BACK PAIN BLOG UK IS A PERSONAL JOURNEY OF A CHRONIC BACK PAIN SUFFERER. MY SITE IS FULL OF THE LATEST TREATMENTS, PRODUCT REVIEWS, THERAPIES, DRUGS, TIPS AND WEBSITES ON BACK PAIN, FIBROMYALGIA and ARTHRITIC CONDITIONS.
1. Not taking enough time. One of the most common mistakes people make about sleep is thinking there’s this switch that gets triggered as soon as you jump into bed that cues sleep. However, that is not how sleep works. Taking everything in it’s stride but in a routine will help your brain to start slowing down.
2. Bringing cell phones to bed with you. Cell phones bring the world to your fingertips wherever you go, which is great — except when you’re trying to signal to your body to shut down and power off. And the same goes for laptops, TVs, tablets and other electronics. I honestly cannot sleep without my phone on next to me but I now always turn the sound off and place it face down so the light doesn’t disturb my sleep. I think knowing it’s next to me helps me to relax.
3. Too much caffeine during the day. It’s not just before you go to sleep that caffeine can affect your sleep it’s how much of it you have consumed in a whole day be it tea, coffee or chocolate which are the worst culprits. Think about what you are consuming after 12 Noon onwards.
4. Sleeping too hot. Part of the body’s process of falling asleep is decreasing its temperature. (Physiologically, that’s part of what happens during sleep!) So keeping your bedroom temperature cool just helps this happen faster. Ideally keep your thermostat between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation. If that feels chilly, cover with a light blanket (or keep one nearby) that you can shove aside as needed.
5. Too much light. Light is one of the most important external factors that can affect sleep. It does so both directly, by making it difficult for people to fall asleep, and indirectly, by influencing the timing of our internal clock and thereby affecting our preferred time to sleep, says Harvard Healthy Sleep.
Sleeping is a vital component of overall health. It enhances your memory, helps you stay alert and motivated, and improves the immune system. You’ll spend about one-third of your life sleeping. Those eight recommended hours of sleep affect you in numerous positive ways. But the lack thereof influences you in ways you couldn’t imagine.
For example, if you don’t get enough sleep, you might have difficulty focusing or completing daily tasks. You may have trouble controlling your emotions, learning, or remembering things. If you continue the practice of sleeping less, your immune system will suffer. You may find it hard to fight off even a common cold. Prolonged sleep deprivation can cause high blood pressure, increased risk of stroke and heart attack, and you might even start to hallucinate.
Unfortunately, many US adults and teens can’t get proper sleep due to high levels of stress and anxiety. As a result, this affects their productivity at work and school but may also lead to more severe consequences. While teens may have bad grades at school due to the inability to focus and study, sleep deprivation in adults may result in more severe events, such as car accidents.
That’s why the benefits of quality sleep should never be underestimated. Today, you have crucial facts and stats about sleep deprivation before you. Keep your eyes wide open and grab a cup of freshly made coffee, because you’re about to learn more about sleep trends in the US and how sleep deprivation affects both physical and mental health.
This week on ‘It’s Sleep Sunday’, I thought I would write on the reflexology points that can help you get to sleep.
Healthline has a list of 5 Pressure Points for sleep.
1. The spirit gate point is located at the crease on your outer wrist, below your pinkie finger.
Feel for the small, hollow space in this area and apply gentle pressure in a circular or up-and-down movement.
Continue for two to three minutes.
Hold the left side of the point with gentle pressure for a few seconds, and then hold the right side.
Repeat on the same area of your other wrist.
Stimulating this pressure point is associated with quieting your mind, which can help you fall asleep.
2. The three yin intersection point is located on your inner leg, just above your ankle.
Locate the highest point on your ankle.
Count four finger widths up your leg, above your ankle.
Apply deep pressure slightly behind your biggest lower-leg bone (tibia), massaging with circular or up-and-down motions for four to five seconds.
In addition to helping with insomnia, simulating this pressure point can also help with pelvic disorders and menstrual cramps.
Don’t use this pressure point if you’re pregnant, as it’s also associated with inducing labour.
3. The bubbling spring point is located on the sole of your foot. It’s the small depression that appears just above the middle of your foot when you curl your toes inward.
Lie on your back with your knees bent so you can reach your feet with your hands.
Take one foot in your hand and curl your toes.
Feel for the depression on the sole of your foot.
Apply firm pressure and massage this point for a few minutes using a circular or up-and-down motion.
Stimulating this pressure point is believed to ground your energy and induce sleep.
4. The inner frontier gate point is found on your inner forearm between two tendons.
Turn your hands over so that your palms are facing up.
Take one hand and count three finger widths down from your wrist crease.
Apply a steady downward pressure between the two tendons in this location.
Use a circular or up-and-down motion to massage the area for four to five seconds.
In addition to helping you sleep, the inner frontier gate point is associated with soothing nausea, stomach pain, and headaches.
5. The wind pool point is located on the back of your neck. You can find it by feeling for the mastoid bone behind your ears and following the groove around to where your neck muscles attach to the skull.
Clasp your hands together and gently open your palms with your fingers interlocked to create a cup shape with your hands.
Use your thumbs to apply a deep and firm pressure toward your skull, using circular or up-and-down movements to massage this area for four to five seconds.
Breathe deeply as you massage the area.
Stimulating this pressure point may help to reduce respiratory symptoms, such as coughing, which often interrupt sleep. It’s also associated with reducing stress and calming the mind.
The Healthy Education Coach talks about how random sleeping positions can take different effects on everyone. Therefore, it can affect our health positively and negatively.
This is why you should know, what is the perfect sleeping position for your health issues. There are sleeping positions that impact numerous aspects such as back pain, sinus problems, high blood pressure.
Their infographic shows how to sleep if you have sinus problems, heartburn, neck pain, shoulder pain, high blood pressure, pms discomfort and pain, headaches, digestive problems or back pain.