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
There are close to 30 million reported Migraine sufferers, and they have it pretty bad. The pain is described as booming and all-consuming. Add severe nausea, extreme sensitivity to light and sound (a whisper sounds like someone is shouting), balance issues, visual disturbances and feeling “sick beyond sick” to the debilitating pain. It then becomes easy to understand why Migraine sufferers would be willing to have their heads cut off to escape from their pain and suffering.
Then imagine having to go through this once every month for 3-5 days at a time. And worse yet, some people have 2 or even 3 Migraines each and every month!
While debates continue about what causes them, many of the people I’ve worked with who suffer from Migraines seemingly have some things in common:
1. They have tension in their low back or tailbone area
2. They have tension in their upper chest and upper back areas.
3. They have tension in their neck.
4. They have tension where their head meets their spine, otherwise known as the Cranial Base.
5. Much of the tensions outlined in #1 -4 above are present in the dural membranes along the spinal canal and/or in the membranes inside the head.
6. They tend to have tight jaw muscles.
Though not all of these are present in every person that suffers from Migraines that I’ve met or worked with, these are some areas, that once released, give way to less frequency and less intensity of Migraine suffering.
For those of you who suffer from Migraines and are reading this, know there is hope.
The vast majority of clients that I’ve worked with over the years have reported the following:
a. Their Migraines don’t occur as often. (And many report being migraine-free.)
b. If they do occur, the intensity and pain are much less, and the symptoms do not last nearly as long.
c. Many who came in for CranioSacral Therapy while suffering a full-on Migraine reported their symptoms being markedly decreased or nearly gone by the end of the session.
d. The vast majority reported that their quality of life has greatly improved in many ways, from having better overall health, more energy and stamina, improved relationships with family and friends, more satisfied with their jobs, more enjoyment of daily life, better sleep, more freedom to live their lives as they desire, without the disabling pain and sickness of Migraine headaches.
So, before you opt for cutting off your head, you may want to consider CranioSacral Therapy as a way out of Migraine pain and suffering.
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