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Hi Friend,
Did you know that sleep not only impacts our immune system and ability to concentrate, but also the health of our joints and muscles? Sleeping is a time for your body to repair itself. Sometimes we need a little outside help to improve discomfort while sleeping. Here are a few things that may help you achieve better sleep right away.
(The 1st video below is highly recommended for side sleepers, and over 21,000 people have benefited from taking 7 minutes to watch this video.) |
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General Tips:
- 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.
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.
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| The video below is more intended for helping back sleepers, and has helped more than 338,000 viewers learn how to sleep more comfortably with props while sleeping on their back. |
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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. As the video above shows, a towel roll can do wonders here.
- A mattress should be flipped every 5 years, with a maximum life of 10 years. Refer to your mattress documentation for more information.
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| *The content in the above email is for educational and entertainment purposes only. Please always speak with your healthcare provider before implementing any of the above strategies / interventions. |
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