7 out of 10 Americans have trouble sleeping, according to a National Sleep Foundation survey.
That means only 30% of us are getting the consistent rest we need!
Over the years, I’ve worked with many, many clients who were either seeking resolution of their sleep issues, or who have complained that they weren’t getting the consistent rest they need. Having said that, it’s still very surprising to me that only 3 out of any 10 of us are getting the recommended 8 hours of sleep every night.
So, what can we do about this…?
Clients have reported these common denominators:
1. While sleeping, their position or posture is not ideal;
2. Their beds and/or pillows aren’t as supportive or comfortable as they’d like them to be;
3. Their sleep atmosphere isn’t ideal in the way of light, temperature, or noise level.
When working with clients suffering with chronic pain or sleep issues, one of the first questions I ask them is about their sleeping position at night, i.e.: do they sleep primarily on their back, side or stomach.
Interestingly enough, many report that they sleep in not-so-ideal positions. And most know that, to some degree or another, their sleep positions could be contributing to their pain or lack of restful sleep. Along with CranioSacral Therapy Treatment, we discuss ways in which they can re-train themselves to sleep in more ideal positions to allow for more restful and comfortable sleeping.
Which brings up beds and pillows…
How old is your bed? Have you been sleeping on it for more than 5 years? Just like a pair of shoes, your bed loses its ability to properly support you as time goes by. A commonly recommended timeframe for bed replacement is every 5 years or so. By following this guideline, your ensuring that you’re getting the proper support for a good, restful night’s sleep.
When choosing a bed, there is a lot of information out there, though many of us don’t have the time to do much research. Keep in mind that, unless you have some type of medical necessity, you don’t necessarily have to pay a fortune for a good-quality mattress. Do some research to see what’s available in your area, and compare prices and service too. You may want to spend a few minutes checking out the Sleep Blog, which has some great tips on choosing a mattress, prices, brands, and surveys as well. http://tinyurl.com/ygvh54u
As far as pillows go, there are probably a gazillion different types of pillows from which to choose. Figuring out which pillow(s) would be most suitable can be daunting. One thing I recommend to clients is to include good support for their neck in choosing pillows. Sound strange? Consider this: while many of us are good at supporting our heads while we sleep, I”ve found that many, especially ”side-sleepers”, do not include neck support in choosing pillows.
So, for those of you who are “side-sleepers”, go to the mirror, and get a good visual of the distance from the side of your neck to the edge of your shoulder. That’s the depth of support you’ll need in pillows. What type of material, stuffing, etc, is your choice, but make sure that your head is about level when you’re laying on your side. This insures adequate support for your neck, which adds to your comfort, decreases neck strain…and you very well may wake up the next morning feeling more rested.
One other area that I feel necessary to cover here is the sleep “atmosphere”; the level of light, noise and temperature, which is important to many for a good night’s rest (more for women than men I find overall).
For heavy sleepers, who can pretty much sleep anywhere – even standing up in a busy airport, if necessary…the rest of us are envious! It’s the “light” sleepers that have the most sensitivity, and therefore more difficulty, getting a good night’s rest. Having a dark, quiet place of rest is the best situation for everyone, as the body tends to go into a deeper state of sleep and stay there longer without distractions. Having the right temperature is another way of making sure you’re not frequently tossing and turning or throwing the covers off, just to pull them back over you a little while later. During CranioSacral Therapy sessions, I offer suggestions to clients about potential adjustments they can make to help support them along their paths to getting the rest they (and their bodies) need.
If you’re one of the 70% not getting the necessary nighttime rest you need, then it’s time to explore the causes, so that you can find solutions, and, once again, start sleeping like a baby.
Wishing You Well,
~~~Sandy
The holidays are on the horizon, with the related ”to-do” lists forming in the back of most people’s heads. Though for most people , the holiday season means family, parties, friends, and celebrations, for some this time of year works out to be much more stressful than fun.
What I’ve noticed over the years is that Migraine sufferers end up having an increase in the frequency and intensity of their suffering during the holidays. There are, undoubtedly, many factors involved, but one factor in particular, stands out above the others.
Dehydration - a/k/a less than adequate daily water intake.
While dehydration may sound like an extreme term for someone who just doesn’t drink enough water, the importance of adequate water intake cannot be understated. Our brains consist of about 80% water. Our muscles are more than 75% water. Even our bones are comprised of 50% water.
So, why else is water so important? Water is involved to some degree or another in everything the body does. Water promotes, provides, and supports innumerable functions in our body including the following:
Water helps our bodies digest the foods we eat, and absorb & assimilate nutrients. Water helps remove toxins from our cells and organs; it supports the regulation of our blood pressure. Water is necessary for our bodies to form new blood cells, and water is a transport medium for communication from the Central Nervous System to the rest of the body. It even supports our having an effective immune system, so if you find yourself having frequent colds and illnesses…you may want to take a closer look to see if you’re drinking enough water every day. I could go on and on, but I wont. Needless to say, water is a fundamental necessity for our body’s well-being.
During the holiday season, we all tend to drink less water, and indulge in food and drinks that dehydrate the body even further, including coffee, sugary items, and alcohol. To add to that, many do not sleep as well, what with all the activities, parties, commitments, traveling, etc., which compounds the dehydration in our bodies.
Migraine sufferers have it particularly bad this time of year, and one way to mitigate some of the suffering is to get enough water into your body every day. I recommend to clients that they keep a 16oz bottle of water in the car, one on their desks at work, and one by the TV remotes at home. These act as visual reminders to drink water throughout the day.
Wishing You Well,
Sandy Schell, LMT, ACST
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