Are you Getting Enough Sleep?
Snuggling up for a snooze-fest isn’t just for dreaming about sheep – it’s the best way to help protect your mental health, physical health, and quality of life. For many, getting a good night’s rest doesn’t happen easily. Tossing and turning throughout the night can lead to exhaustion throughout the day, and the repercussions of poor sleep ripple through every facet of one’s well-being, emphasizing the crucial importance of prioritizing healthy sleep habits.
Did you know that depending upon your age, you may need up to 10 or 11 hours of sleep per night?
If you’re struggling to fall or stay asleep as you adjust back to a school/ work schedule, we have some tips to help make things easier.
Tips for Falling Asleep
• Add exercise to your daily routine
• Avoid large, unhealthy meals before bed
• Avoid caffeine later in the day
• Keep the room dark
• Try to spend the 30 minutes before sleep device-free
If You’re Having Trouble Staying Asleep
• Try different sleeping positions to see which works best for you
• Use earplugs or a white noise machine to drown out snoring and other noises
• If you are struggling and cannot sleep, it’s better to get out of bed and do a relaxing activity while avoiding bright lights, screens, and snacks
How to Get a Better Night’s Sleep in Your Favorite Position
The Side Sleeper
Put a pillow between your legs to get alignment for your hips to your knees, and make sure the pillow you rest your head on provides alignment with the height of your spine
The Back Sleeper
Make sure the pillow under your head is not too high and provides support for your neck so that your head and your spine are in alignment. If you find that there is pain in your lower back from the curvature of your body, you can put a pillow under your legs to lessen the curvature in your back and relieve stress
The Stomach Sleeper
Not recommended for long periods. This position overextends your neck because it forces you to turn your head to the side while the rest of your body faces the bed. Your arms may also be over-extended if you have them above your head, causing stress to your back.
Choosing the Right Pillow
While there are many things you can do to try to get a good night’s rest, the solution may be lying right beneath your head. A pillow that adequately supports the head helps maintain proper spinal alignment, and prevents stiffness and soreness in the neck & shoulders, minimizing discomfort. Proper head support can alleviate issues such as snoring, sleep apnea, and acid reflux by promoting optimal breathing patterns and reducing pressure on the airways. Experiment with different pillows and sleep positions to find what works best for you. Remember, the key is not only in the position itself but also in maintaining proper alignment and providing support where needed.
Having a restful night of sleep is physically restorative and helps tissues to heal and grow. If you’re struggling to get a good night’s rest due to pain or injury, please let us know, and we can show you how to position yourself for the best sleep possible. If stiffness or pain lasts more than two weeks or disrupts your daily routine, schedule an assessment with our clinic at Meadowland Therapy. Our PTs can identify mechanical issues and give corrective exercises. Sleep is such an important part of your daily living, recovery process, and overall health. Without adequate sleep, your body can’t fully heal, your energy levels drop, and your performance—both physically and mentally—starts to suffer.
