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On Sleep Sunday this week I thought it might be interesting to find out about power naps. I personally cannot function as well without mine. My new pain team seem to think I shouldn’t need it if I paced myself correctly whereas my new GP agrees they can work wonders.
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They have guide to common sleeping positions. You can take power over your power naps; Many of us have been there, unable to work out why that one sleeping position sends us drifting while others put dead legs, sore necks and more troublesome obstacles between us and our Z’s. You may be lucky enough to hop into bed without much thought about how to get comfortable. Even if this is the case, it is still great to know how the position you sleep in affects your body.
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Massage with your thumbs the dips below and slightly in front of the inner ankle while using your index fingers to massage the same spot on the outer ankle bone for a minute or so, this should calm you down.
The Spirit Gate – 1 Feel for the small, hollow space in this area and apply gentle pressure in a circular or up-and-down movement.
2 Continue for two to three minutes.
3 Hold the left side of the point with gentle pressure for a few seconds, and then hold the right side.
4 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.
Massage your neck – In the sitting position, using the fingers of both hands, massage the back of your neck along the line of your skull, starting from the middle out towards the back of your ears. Breath with every stroke and feel the tension released. Do this with purpose, focusing on each breath.
With your thumb or right index and middle fingers, firmly press the outer side of each forearm at the place where your hand and wrist join, below your little finger. Press firmly on your left wrist and hold it for about one minute, then change hands and repeat.
Using your thumbs or index finger steadily press onto the outer sides of the calves about one finger width from the shin and about four finger widths below the knee. Press these points for a minute or so, beginning gently and gradually harder and repeat as needed.
Press your index and middle fingers to the points located on both temples and hold for a minute or so to facilitate recall. Activate on a daily basis to improve memory and increase mental clarity in general.
Press your index finger to the point located in the indention between the upper lip and the base of the nose and hold for at least a minute.
It’s Sleep Sunday, so let’s talk about the best sleep positions for people who suffer from back pain. If are suffering from degenerative disc disease then they say that one of the best positions is to sleep on your stomach as this can relieve the pressure on the disc space. You should then place a flat pillow under your stomach and hips to help reduce stress on your lower back.
However, in general, elevating the knees slightly by placing a pillow under them while lying on your back can help many general forms of low back pain.
If you are experiencing upper back pain then use a memory foam pillow or no pillows under your head. Lie on your side and place a pillow between your knees.
When lying in bed try the Fowler Position, on your back with legs bent at right angles and supported by a pillow stack which helps to minimise pressure on your discs.
According to wikepedia the Fowler’s position is a standard patient position. It is used to relax tension of the abdominal muscles, allowing for improved breathing in immobile patients as it alleviates compression of the chest due to gravity, and to increase comfort during eating and other activities. It is also used in postpartum women to improve uterine drainage. The patient is placed in a semi-upright sitting position (45-60 degrees) and may have knees either bent or straight.
No one knows more about back and neck pain than Robin McKenzie. The world-renowned physiotherapist and author has dedicated his working life to developing innovative and effective solutions to neck and back ailments. Currently used by leading physiotherapists worldwide his range of lumbar rolls are the result of 40 years of expertise in successfully treating neck and back problems.
This McKenzie night roll ties around the waist or can be pinned to the bed sheets to support the lower back. It helps to prevent strain that can be caused by poor sleeping positions.