WORLD SLEEP DAY AND NATIONAL BED MONTH,MARCH 2019…

The month of March has been declared as National Bed Month and also on the 15th March is World Sleep Day which is something many chronic pain sufferers would love to enjoy.

The Sleep Council (helping you get a better nights sleep, create awareness campaigns. The idea behind The Sleep Council awareness campaigns is to highlight the impact of a good night’s sleep on health and wellbeing, the good lifestyle habits to follow and how to eliminate the factors that are causing you disturbed sleep.

During their awareness campaigns, they actively encourage everyone to get involved and show their support.

The Sleep Council Awareness Campaigns

1st – 31st March

A month dedicated to improving a good night’s kip with a comfortable, supportive bed.

For tips and advice on choosing a new bed and a full list of NBF approved members, visit the National Bed Federation website.

Friday, March 15, 2019 is the 12th annual World Sleep Day. Created and hosted by World Sleep Society, World Sleep Day is an internationally recognized awareness event bringing researchers, health professionals and patients together to recognize sleep and its important impact on our health.

World Sleep Day 2019 will incorporate the slogan, ‘Healthy Sleep, Healthy Aging,’ intended to emphasize the importance of sleep in overall health at any age. This focus is purposefully broad in meaning, surrounding the message that quality of life can be improved with healthy sleep. Conversely, when sleep fails, health declines, decreasing quality of life. Sound sleep is a treasured function and one of the core pillars of health. World Sleep Society has compiled ten tips for healthier sleep. These recommendations for children and adults can be viewed on worldsleepday.org under resources.

So, what’s the answer to a good nights sleep? I have written many articles on sleep deprivation and how this is something Fibromyalgia patients suffer from big time. I have gone through most of them to list the most important things to remember in order to get a good nights sleep.

Arthritis Health says that “Positive bedtime habits and environment changes include:

  • Using a high-quality mattress with comfortable sheets and blankets
  • Eliminating light and noise from the bedroom, including glare and sounds from electronics; a sound machine that generates white noise may help mask outside noises (people will often use a fan for this purpose)
  • Lowering the temperature in the bedroom to 68 degrees or lower
  • Using deep breathing or progressive muscle relaxation techniques (tensing and then relaxing muscle groups in sequence)
  • Using a biofeedback device to help individuals recognize signs of tension and actively work to relax muscles, slow breathing, and calm down
  • Going to bed at the same time every day
  • Getting up and doing something calming if sleeplessness sets in, returning to bed only once feeling tired

Other obvious tricks from sleep experts are to try a camomile tea before you go to bed. Put your book if it’s on a screen to the blue shade to read. Have a warm bath with some lavender oil drops which can help you to relax. Spray your pillow with watered down lavender oil.

Be smart about napping as while it is a good way to make up for lost sleep, if you have trouble falling asleep napping can make it worse. For me personally, if I go for my afternoon rest later than 3pm then I find it difficult to go off at the usual bedtime.

They even suggest turning off or down your light as the night goes on as melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep wake cycle. Your brain secretes more melatonin when it’s day, making you sleepy, and less when it’s light, therefore making you more alert (I’ve not tried this one).

The N:Rem Sleep System wrote a great guest post here which included a free ebook on Why is Sleep So Important For Fibromyalgia Sufferers.

The Pillow Advisor explains how to choose the correct pillow to suit the way you sleep.

There is much more on this article here.

And finally if all else fails try pressing these acupuncture points to help you sleep. Place the tips of your index and middle fingers on the centre of your breastbone, at the acupressure point known as ‘Sea of Tranquility’. Now close your eyes and apply steady pressure, not too hard, for a minute or two. You will then soon feel tension, anxiety and stress start to slip away.

You could also use your first two fingers and tap them across the top of your head from temple to temple. Then work from front to back and side to side as this can get blood and oxygen moving to ease tension and restore focus.

To destress your shoulders make a gengle half closed fist and with a loose wrist, tap your right hand gently but firmly up your left arm, along your shoulder and up the side and back of your neck. Repat the same process on the other side to ease tension and release endorphins.

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HOW TO GET A BIT OF COLOUR INTO YOUR LIFE…

Get a bit of colour into your life with these amazing colouring books…

Colour Away The Pain

The Art of Mindfulness – Peace and Calm Colouring Book

The Art of Mindfulness Colouring Book

The Menagerie Colouring Book

Can’t Sleep Colouring Book

I Am A Chronic Illness Crusader : Colouring Book

The Things Chronic Pain Will Never Take From Me : Colouring Book

TUESDAY TIPS FROM #backpainbloguk…

Check out my #tuesdaytips on how to look after your back.

Stay flexible, if you are desk bound, move around every 30 minutes.

Stay strong, go swimming and walking regularly or as often as you can.

Steer clear of the driving range. Unfortunately golf swings are of no help to people with back problems.

Try to sit on a stability ball for 15 minutes a day.

I think we all know that excess weight can cause a number of health problems but it can be a big contributor to back pain.

Don’t sleep on a hard bed. Believe or not these can really irritate back problems. If your staying in a Hotel ask if the bed is firm. Before now I have been known to buy a bed quilt and fold it to lie on as the bed was too hard, it just takes the pressure off your back.

Have a deep tissue massage – this can help back pain a great deal but make sure whoever gives it to you is fully qualified.

Stay hydrated.

Try not to pound the streets when you walk, make sure your shoes have a good cushioning.

Feel the pain sometimes rather than reaching straight out for the medication as it could be masking something.

Always, always, always bend the knees when picking up anything or bending down.

And for the women, don’t carry your life around in your handbag.

And for the men, don’t carry too much in your computer bag.

Another one for the women, don’t wear high heels all the time. The long term effect can not only effect your back but also your feet.

Get an accurate clinical diagnosis if your pain does not settle down after a few weeks.

Don’t smoke, it has been proven that people who smoke are more likely to have lower back pain.

Never twist and bend at the same time.

BACK PAIN BLOG’S FACEBOOK GROUP OF THE MONTH…

This month I am introducing a new group I have recently joined as my Facebook Group of the month which is a new post I will write monthly.

Pain Management Support Group is a closed group, but anyone can ask to join and has been created to share stories and tools to help manage living with chronic persistent pain.

Posts are on many different subjects with a most recent one written by Irene Auckland who is a Transformational Coach and one of the admin and moderators of the group and who wrote on the effects of hanging eucalyptus in your shower.

Plus there are many personal and some highly emotional posts from people struggling or trying to cope with pain as well as inspirational quotes, recommendations and lots more. A lovely friendly group for anyone who is in pain.

ESSENTIAL OILS WITH ESSENTIALLY INSPIRED BLOG…

If you love essential oils (and who wouldn’t) then you must pop over to Essentially Inspired Blog written by Shaina Dickson from Ontario, Canada

Her blog covers everything you could possibly ever need to know about essential oils from conditions and oil remedies, DIY essential oils, Food and essential oils, Giveaways, Necklaces, Oil. Blends, products and the list goes on.

There are online health classes, a link to her etsy shop where you will find her lovely necklaces and other places you can purchase her oils from.

Sit down and relax and enjoy browsing this amazing site. You’ll feel relaxed just reading through it.

As an avid fan of oils I have written a number of posts on them. Essential Oils for Back Pain and Fibromyalgia can be found here. And another very popular post on Why I Am a Huge Fan of Essential Oils, can be found here. My love of essential oils goes back 20 years.