Chiropractic Tips for Better Sleep
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<strong>Chiropractic</strong> <strong>Tips</strong> <strong>for</strong> <strong>Better</strong> <strong>Sleep</strong><br />
advancedhealthchiro.net /chiropractic-tips-<strong>for</strong>-better-sleep/<br />
“Only when one cannot sleep does one know how long the night is.” Anyone who’s ever experienced an<br />
occasional bout with insomnia—and that’s most of us—can relate to this all too well.<br />
<strong>Sleep</strong> deprivation has a significant negative impact on our health. When we consistently don’t get a<br />
good night’s sleep, our per<strong>for</strong>mance and safety is compromised. Getting as little as one and a half hours<br />
less sleep than needed can reduce alertness during the day as much as 32 percent. Loss of sleep affects<br />
cognitive functioning leading to a poorer quality of life and an increased likelihood of occupational injuries<br />
and automobile accidents. Conditions such as diabetes, hypertension, depression, even cancer can be<br />
linked to chronic insomnia. In the United States, 50 to 70 million adults do not get enough hours of good<br />
sleep.<br />
Following are some of the common causes interfering with sleep.<br />
Stress at home and/or work.<br />
Chronic anxiety<br />
Certain medications<br />
Certain heath problems like sleep apnea<br />
Uncom<strong>for</strong>table sleeping habits and environment<br />
If we can eliminate stress, anxiety, medications and health problems as culprits <strong>for</strong> not sleeping well,<br />
perhaps we need to consider the fact that maybe our sleep posture is costing us a good night’s sleep as<br />
well as affecting spine wellness and causing back pain. So when we turn in <strong>for</strong> the night, it’s wise to
emember these tips from our Troy, Michigan chiropractic clinic.<br />
Keep Your Spine in a Neutral Position<br />
The Mayo Clinic says that adopting a neutral spine position can help us avoid back pain at night. Switching<br />
to a foam mattress can help. Try to sleep in the back or side position. Also choose a pillow that supports a<br />
straight spine. A too-thick pillow can cause the neck to bend incorrectly toward the ceiling, and a too-thin<br />
pillow will cause the head to bend the other way.<br />
Use Posture Pillows<br />
Posture pillows rather than regular foam or feather pillows are worth the investment. There are several<br />
different types; they can easily be ordered online. Stay away from pillows that are made of mushy foam.<br />
The weight of the head can displace this type of foam. They will also give very little support. Instead<br />
choose firmer foam or materials that support the head by pressing back. Don’t believe any description that<br />
supports universal fit when it comes to purchasing a posture pillow. Look <strong>for</strong> one that is consistent with the<br />
shape and size of your own body.<br />
The position we sleep in calls <strong>for</strong> different ways to use pillows:<br />
Pillow positioning <strong>for</strong> Back sleepers<br />
Back sleepers can get relief by placing two pillows underneath the back of the knees. This helps reduce<br />
strain on the lower back. The lumbar spine is flattened; there<strong>for</strong>e, less <strong>for</strong>ce is put on the pain-sensitive<br />
facet joints of the spine. This position is the best overall way to help the back to rest com<strong>for</strong>tably. In fact,<br />
many people find that this is the only way they can sleep during a severe bout of back pain or when<br />
recovering from spine surgery. Lying on your back, the head and neck should remain level with the upper<br />
back and spine. The pillows should not be so thick they cause the head and neck to be propped up or<br />
angled away from the body.<br />
Pillow positioning <strong>for</strong> Side sleepers<br />
Side sleepers can put a pillow between the knees to help keep the hips neutral if the hips are wider than<br />
the waist. The head and neck should remain level with the mid and lower spine. Finding yourself sleeping<br />
on your side with one hand propped under the pillow is a clue that you’re not getting proper support from<br />
that pillow. Use a firm pillow between the knees to prevent the upper legs from pulling the spine out of<br />
alignment. This will reduce stress on your lower back and hips. Pull the knees slightly toward the chest.<br />
Use the pillow under the head to keep the spine straight. A smaller pillow or rolled-up towel placed under<br />
the waist can help support the spine.<br />
Pillow positioning <strong>for</strong> Stomach sleepers<br />
Stomach sleepers should try a different position. We do NOT recommend this position because it can<br />
create stress on the back putting the spine out of position. However, stomach sleepers can keep the spine<br />
in better alignment by placing a flat pillow under the stomach and pelvis area. A pillow placed under the<br />
hips helps reduce the curvature of the lumbar spine. The pillow <strong>for</strong> the head should be flat or eliminated.<br />
<strong>Chiropractic</strong> Care <strong>for</strong> Back Pain when <strong>Sleep</strong>ing in Troy, MI<br />
<strong>Sleep</strong> deprivation can be a health hazard. Those near Troy, Michigan experiencing sleep problems related<br />
to posture or back pain can contact Advanced Health <strong>Chiropractic</strong> <strong>for</strong> a free consultation. We may
ecommend chiropractic treatment <strong>for</strong> your back pain, posture pillows <strong>for</strong> your specific sleep issue, and<br />
more!