We all know that sleep is important and that a good night’s sleep makes us feel better and can help us make better decisions. It is estimated that one-third of the U.S. population struggles with sleepless nights. We at North County Water and Sports Therapy Center know all too well how lack of sleep affects our patients. Lack of sleep can impede progress in therapy. We see it often with the inability to get comfortable or being woken up due to pain. Some of the most common questions we get are related to sleeping better. What is the best pillow to use? The right pillow for the job depends on whether you sleep on your side or on your back. In either case, you want the pillow to support your neck in a neutral position. Meaning not too thick where your head is tipped towards the ceiling and not too low where it is bending toward the mattress. Many people scrunch up a down pillow that starts out okay, but as the night goes on, the pillow slips and the head is no longer supported, leading to neck pain in the morning. Some people need to sleep with their head elevated due to reflux or indigestion (GERD). Instead of a stack of pillows, we recommend using a wedge or an adjustable bed to raise the head. If you only have pillows, make sure to place them under your shoulders as well as you neck to avoid excessive forward bend of the head and neck. What position should I sleep in to decrease my pain? On your back with a small pillow under the head and knees. DOES PAIN PREVENT YOU FROM GETTING A GOOD NIGHT’S SLEEP? ARE YOU HAVING TROUBLE GETTING COMFORTABLE IN BED?
If you sleep on your side, use the pillow supporting the neck in a neutral position and a pillow between the knees, keeping your hips and pelvis aligned. If you have arm or shoulder problems, we also recommend using a pillow in front of the body to support the top arm. POSITIONS TO AVOID: Sleeping on your stomach: This requires you to turn your head and often places stress to the lower back, leading to stiffness and pain in the morning. Sleeping with your arm over head: Keeping your arm overhead for prolonged periods will lead to shoulder pain and impingement.
For more tips on how to get a better night’s sleep:
Check out our blog on our website, titled “Let Me Sleep On That”
https://www.waterpt.com/2017/09/13/ let-me-sleep-on-that/
Made with FlippingBook - Online magazine maker