#backpainblog, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #fibromyalgia, #health, #hip pain, #pain, #Quotes, #sleep

7 TOP TIPS ON HOW TO CHANGE YOUR BED WITHOUT CAUSING PAIN AND FLARE-UPS…

If, you find changing your bed quite an ordeal and also find that it can flare up your back pain then here are a few tips that might stop that from happening.

  1. Change your bed just before you go to bed so you can rest straight after you have changed it.
  2. Use a fitted sheet for your bottom sheet.
  3. Have a top sheet under your duvet so when you change your bed you don’t need to change your quilt cover every time just the sheets and pillow covers.
  4. Turn your duvet cover inside out and lay it flat on your bed so that the opening is at the foot of your bed, then put your duvet flat, on top of your duvet cover, making sure all of the corners are matched up. Starting at the head of your bed, roll your duvet and duvet cover down the bed together then when you get to the end of your bed, take one end and reach into the duvet cover and flip it over exposing the right side of your duvet. If you have someone else that can flip this for you then that’s even better. The Sheet Society have a great video to show you how to do this method which is called The Burrito Method.
  5. Grab your pillows and give them a good fluffing before you place them on the bed. To fluff a pillow, grab it on either side and squeeze the sides together before releasing it.
  6. Tuck everything in, using hospital corners. The trend now is all your bedding tucked in. Apart from it then looking much neater it keeps it neater during the week.
  7. Buy a lightweight throw if you have extra bedding in the winter.

Source: Wiki How Sheet Society

#backpainawareness, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #fibromyalgia, #lowbackpain, #sleep, sleep, sleep deprivation, sleep positions, sleep sunday, sleeping, Uncategorized

SLEEP SUNDAY – LET’S TALK ABOUT ACUPRESSURE POINTS TO HELP YOU SLEEP…

If you struggle to get off to sleep and have tried lots of different techniques to help you go to sleep then give acupressure points a try. According to the tenets of traditional Chinese medicine, the human body is rife with invisible energy pathways called meridians. If the flow of this energy (also called “chi”) is blocked, it can negatively affect the body’s health.

Acupressure addresses sleep disorders both directly and indirectly. Massaging certain acupoints before bedtime can help you fall asleep faster and have a better quality of sleep without the need for sedatives.

In terms of sleep, it helps with many physical and mental aspects which can interfere with it. It can help you to fall asleep more easily and sleep better once you do, as sleep-related acupoints help to calm the mind and the body.

There are several acupoints that, when massaged, can help to fight insomnia and improve sleep. They work by addressing the physical and mental aspects which affect sleep. If your sleep disturbances are caused by pains resulting from headaches and migraines or by gastrointestinal issues, then check out Doshamat’s posts here and here to learn how acupressure can help. 

One easy one to try is – to 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 gentle 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. Repeat the same process on the other side to ease tension and release endorphins.

Source: Doshamat AjnaWell Being

#backpainblog, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #health, #hip pain, #lowbackpain, #Quotes, #sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – LET’S TALK ABOUT THE BEST COLOURS TO HELP YOU SLEEP…

Lack of sleep can cause stress, lack of coordination and agility, weight gain and poor judgement. They also say that we need a full night’s sleep to function correctly and even that sleeping may help you lose some weight! Now, researchers are careful to note that oversleeping has been linked to various medical problems, including diabetes and heart disease.

When we’re sleeping, our brains are actively working to process the information from the day into our long-term and short-term memory. Good sleep not only helps our bodies and minds to rest and repair, but it also allows us to perform better too. Many of us have watches that tell us how well we slept and you can become quite obsessed with how many hours of good sleep you have had.

People with pain also feel less control over their sleep, worry more about lack of sleep affecting their health and exhibit greater sleep sensitivity. They’re more likely than others to say environmental factors make it more difficult for them to get a good night’s sleep. These factors include noise, light, temperature, and their mattresses alike, suggesting that taking greater care of the bedroom environment may be particularly helpful to pain sufferers.

I have covered many different ways to help us sleep which include the best teas to drink for a good night’s sleep, vitamin d deficiencies, the best oils to help you sleep and the best type of pillow to help you sleep plus the best Sleep Aids to Help You Sleep. However, I have never covered what colour helps you sleep.

According to Homes & Gardens, sleep experts all agreed that light blue is the best colour for the bedroom to help you sleep. Light blue is associated with calmness and serenity – meaning it is the best color for promoting a peaceful night’s sleep. Studies have also shown that households with blue bedrooms sleep the best when compared to any other colour.

Blue can reduce muscle tension and pulse, it can calm the mind, and normalizes breathing. Soft and light blue colors are non-stimulating, which can help your body produce melatonin. It brings to mind visions of the sky and ocean which immediately makes you feel relaxed.

Our Sleep Guide writes that certain colors, like red for example, can increase our adrenaline and heart rate. Making us anxious and energized. Not a feeling many of us want before we try to drift off to sleep. While other colors, like blue, offer a more serene feeling that calms us and makes us feel more relaxed. Which is exactly what we would want before trying to sleep.

Yellow is the second best color to choose for sleep. And you can definitely wake up happy to yellow, sunshine walls. A light yellow is the best type to go for or a more neutral green shade, like sage. This green helps create a peaceful feeling that is airy yet tranquil. Allowing you to feel balanced and refreshed, which is great for falling asleep and waking up.

Silver is another color. Apparently sleepers in a silver room got 7 hours and 33 minutes of sleep. Silver is a great color if you like more neutral colors, but still want to get some peaceful rest. Soft, natural pinks offer a delicate wall color that is also comforting.

Source: Homes & Gardens Our Sleep Guide Back Pain Blog