Has anyone else either heard or tried the pillow method to help you sleep? It’s a new idea for me but will give it a try.
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.
Just one week of insufficient sleep alters the activity of our genes, which control our response to stress, immunity, inflammation and overall health.
This infographic from Health & Natural World shows the hidden health hazards caused by sleep deprivation.
According to Wikipedia Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness, and weight loss or weight gain. It adversely affects the brain and cognitive function.
According to an article on WEB MD Charles Bea, MD says that ‘there is a link between pain and sleep problems, exactly how the two conditions are connected varies from person to person. “You have to determine what is the chicken and what is the egg,” he says. “Is pain a manifestation of, or made worse by, a sleep disorder or is pain causing the poor quality of sleep?”
Charles Bae, MD, a neurologist in the Sleep Disorders Center at the Cleveland Clinic in Ohio, puts it this way: “Pain can be the main reason that someone wakes up multiple times a night, and this results in a decrease in sleep quantity and quality, and on the flip side, sleep deprivation can lower your pain threshold and pain tolerance and make existing pain feel worse”.
So what’s the answer – Spine Health say that “Psychological techniques. Meditation, cognitive behavior therapy, and deep breathing exercises are some of the more common practices. Sleep medications. Specifically designed to help with sleep, these medications may be considered by themselves or along with other strategies in certain circumstances”, may help with your sleep pattern.
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
If you have any unique suggestions on how to get back to sleep after being woken up with pain then please let us know so we can all try it.
Other factors of course are that sleep changes with Age. You can see from the graphic below how it changes a great deal as we age. I probably only get about 6 hours of sleep maximum.
Many Fibromyalgia sufferers have sleep problems even if they have a rest during the day. But having a few ‘good’ hours sleep can make all the difference. I’m sure I am not alone in also suffering most days with an overwhelming feeling of fatigue. I can honestly say that sometimes I have felt so tired, that I thought I would fall asleep standing up. But even an afternoon nap is not the same as having a ‘proper’ night’s sleep.
Healthline explains 11 effects of sleep deprivation on your body with this great graphic and just shows how it really can affect your way of life big time.
It’s Sleep Sunday so let’s talk this week about melatonin for sleep. You can see from the infographic below that it can help in many ways to help you sleep.
Pro Health also wrote on Melatonin for sleep and the immune system and explained that Melatonin is a naturally-occurring hormone that your brain produces as a response to darkness. After sunset, usually around 9 pm, the pineal gland is activated by the suprachiasmatic nucleus (SCN), a control center in the hypothalamus that regulates hormones and body temperature.
Melatonin levels stay elevated through the night for roughly 12 hours, until our bodies are exposed to light at the start of each day. Most people produce enough melatonin on their own to induce rest. However, modern activities like excess travel, stress, screen time, and night schedules disrupt this natural rhythm, leading to difficulty falling asleep or staying asleep. Supplemental melatonin may be a solution.
People who can benefit from supplementing their melatonin are people with limited day time light exposure, people with increased light exposure at night, people doing shift work or people suffering from jet lag.
Pro Health also say “ Research suggests that melatonin is not only a good sleep remedy, it might also play an important role as an immune buffer. One study examines how melatonin may act as a stimulant for immunosuppressed conditions, helping the body better respond to external threats like viruses and parasites. On the other hand, the study finds melatonin can regulate overactive responses as well, such as that found in septic shock, acting as an anti-inflammatory. “
Melatonin supplements are available in a few different formats and available from Pro Health and other good pharmacies. Always remember to check with your GP before taking any supplements especially if you are taking other medications.