Hello Friend,
Do you remember the last time you felt rested after sleeping? Are you able to sleep through the night? When was the last time you were able to fall asleep without using medications or supplements?
If you read last week's email, you'll recall how to sit with less pain. Another one of the most common questions I get asked as a physical therapist is, "how do I sleep with less pain?" Or sometimes, "how do I improve the sleep I'm already getting?"
Besides positioning and using props, quality sleep also depends on what are called "sleep hygiene" habits. Read on to learn more:
(Some of these you may already know, some you may not. Even if you do, they are great reminders!)
General: - Avoid screen time (TV / handheld devices) 30 minutes before bed-time. Screens emit light that disrupt your natural sleep cycle.
- Optimal sleeping temperatures are between 68-73 degrees F.
- Get your room as dark as you can. Excessive light will also disrupt your natural sleep cycle. Consider an “eye shade” to block out excess light.
- Sleeping on your stomach is not recommended due to increased stress on the spine.
- Try not to drink caffeine after 2 PM whenever possible. While everyone varies, the effect of caffeine can last many hours after stopping, due to the time it takes your body to break it down.
Back Sleepers:- Sleep with a pillow or bolster under your knees (unless you’ve had a RECENT knee replacement). This will lessen stress on your low back.
- Make sure that your head is in line with your spine. Your pillow should not push your head too far forward, or too far back. This will lessen stress on your shoulders and neck.
- A mattress should be flipped every 5 years, with a maximum life of 10 years. Refer to your mattress documentation for more information.
Side Sleepers:
- Always sleep with a pillow between your knees, so that your knees are parallel. This significantly reduces stress on the hips and low back.
- Avoid curling up into a fetal position (keep knees away from chest) or twisting into a pretzel. (Ask your therapist about ways to break this habit over time.)
- Make sure your head is in line with your spine. The pillow should not push your head too far upwards or downwards. This can be hard to determine. Ask a significant other or friend to observe the position of your head in relation to your spine.
- Try sleeping with a body pillow in front of you to hug with your arms. This is much better for your shoulders.
- I highly recommend watching our side sleeper posture video for more details. Visit Youtube.com and type in “Chris Sovey sleep” into the search bar.
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