Good Night Everyone?: Younger Chiropractic Clinic supports National Bed Month
We all know and understand how important it is to get a good night’s sleep but what happens when pain gets in the way?
‘How can I improve my quality of sleep’ is a question that is frequently asked of us here at The Chiropractic Clinics and we are happy to support The Sleep Councils National Bed Month bringing you some great advice for helping you achieve a fantastic night’s sleep.
The Chiropractic Clinics are happy to support the British Chiropractic Associations Top Tips on getting the best from your bed time.
Top tips to avoid back/neck pain in bed
[li]Less stress – try and adopt a sleeping position, which creates less physical stress on the back. Lying on your back or side is likely to be best.[/li]
[li]Keep moving – avoid being in any one position for too long. The longer you stay in one position the more this will “load joints”.[/li]
[li]Drink water – keep well hydrated (dehydration can make muscle ache).[/li]
[li]Softly, softly – if you have a bed that is too hard try a mattress topper or overlay, which may ’soften‘ it sufficiently to make it more comfy.[/li]
[li]Toughen up – if your bed is too soft try a sheet of plywood under the mattress; the mattress will still be soft but it may feel more supported.[/li]
[li]If your mattress is two-sided turn it regularly as this will increase the life of the mattress and ensure you have the best support from it.[/li]
[li]Do not leap out of bed first thing in the morning, take a minute to wake up and try some gentle stretches.[/li]
[li]Wake up your body – Once up, avoid bending or doing anything sudden or strenuous until your back ‘wakes up’.[/li]
[li]Take your own – if away from your own bed – take your own pillow! Your neck is used to your own pillow and won’t have to adjust as much.[/li]
How to choose a bed
[li]Ideally, change your mattress at least every eight years.[/li]
[li]A mattress that is supportive and comfortable is key, but remember that your requirement for support will differ depending on your weight and build.[/li]
[li]Your bed shouldn’t be too hard or too soft. If you are lying on your side your spine should be parallel to the mattress and the mattress should not sag (bed too soft) or bow (bed too hard).[/li]
[li]If you are a back pain sufferer, a bigger bed will be of benefit to you as it allows more free movement. Zip and link beds are a good option if mattress firmness preferences differ widely between you and your partner.[/li]
[li]Narrow your choice down to two or three and then spend plenty of time lying on these in your normal sleeping positions. The key is to spend as much time as possible making your selection and take your partner with you to make sure the choice suits both of you.[/li][/list]