Sleep can be a problem for many due to pain and anxiety. Somehow pain seems to get worse while we lie there in the early hours, trying not to focus on the pain. For others just lying down in bed seems to aggravate their problem. Some people just can’t switch off their brains. Recuperative sleep is essential to every aspect of our well-being in general. After a few nights of disturbed sleep, look at your face in the morning, can’t you just tell. Most adults need 6-8 hours of good quality sound sleep per night. Few people can stay looking good and function optimally with just a few hours on a regular basis, long term. Since we spend approximately 1/3 of our lives in bed it is important that this environment is as healthy as possible. That it is as conducive to sleep as possible. Keep the bedroom as dark and quiet as possible. Light and sound tends to activate our brains. If your curtains let in too much light change them or add a window blind underneath the curtains. Closing the blind and the curtains should certainly keep your room dark enough. Today our rooms are filled with televisions, DVD players, and radio alarm clocks all giving off substantial amounts of light.
Proper sleeping support is essential and is different for every person. Some people feel more comfortable and sleep better on a firm mattress and others with a softer one. Choose what feels best for you. Invest in a good mattress and get rid of your old one. While you are choosing your new bed get one bigger than you would have bought normally. It is so much more peaceful if you have plenty of room, especially if the person in the bed next to you is a bit restless. On the other hand you may have just bought a big new bed and still not find it as comfortable as you would have hoped, as often is the case. You can solve this problem by buying a ‘memory foam’ (this uses new technology) topper, they range from about 2 to 4 inches and are placed on top of your existing mattress. They really are wonderful. Some beds come with a built-in memory foam topper. If you can’t find one or can’t afford it, then try a thick puffy quilt on top of your mattress, especially if you have a firm mattress. Comfortable supportive pillows are also essential, particularly if you have neck and/or shoulder discomfort. If you sleep on your back a pillow that provides gentle neck support is ideal. If you sleep on your side it is important not to have the neck kinked left or right with a pillow that is too high or low. While sleeping on your side your upper knee should not touch the mattress, this puts stress and strain on the spine as it is twisted. A cushioned support between the knees can help prevent this twisting. Sleeping on your stomach is not a good idea as it twists your neck too much and can arch your lower back excessively. The best position for sleeping is on your back.
Your room should be the right temperature, with enough covers, so you feel neither too hot nor too cold. Some people find a bath (with or without essential oils) before they retire to bed helps them to sleep; for others it’s reading a book (maybe this one is sending you to sleep). Try relaxing essential oils in an oil burner. There are also sprays you can make with relaxing essential oils, that can be sprayed onto your pillow or that you can spray into the room just before you retire to bed. Do not use any stimulants such as tea, coffee, sugar, chocolate, alcohol, or cigarettes etc. If you consistently have difficulties sleeping well, you need to consider giving up stimulants altogether. Your room should be un-cluttered. Walls should be painted or wallpapered in smoothing calming colors, nothing stimulating or vibrant.
Make sure the bedroom is aired regularly by opening the window or better still sleep with the window open. Do not have radios or electrical clocks too near your head area, due to the electrical emissions that interfere with your own electrical circuits, known as electro-magnetic stress. One last thing, keep in-depth conversations out of the bedroom just before you go to sleep. Too much stimulating discussion just before you go to sleep can hinder your quality of sleep.
Grinding and disturbed sleep Your dentist can advise if you are grinding your teeth at night. Many people grind their teeth and have no idea. The dentist can detect wear and tear. This grinding can cause people to have jaw aches, headaches, neck aches or many times just have sore teeth and gums making them sensitive to everything you eat or drink. Having a mouth guard can eliminate this problem for some people. Get a mouth guard made especially to fit your teeth and mouth, so when you grind your teeth there is a cushioning to reduce the impact. With a guard especially fitted, it is extremely comfortable and will enhance your quality of sleep. Then there is the problem of too much anxiety causing poor quality of sleep and grinding. There are herbs and nutrients that can help you get a more peaceful night’s sleep.
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Good quality sleep is essential to reducing the signs of aging, reducing inflammation and pain of arthritis type conditions, to our overall health, vital to our healing processes in general, and coping with our every day lives. |
Good quality sleep really is a big deal. It is vital to our healing process and the production of our growth hormone also known as our ‘youth hormone’, along with other substances.
This hormone maintains –
muscle mass, healthy skin, vitality, bone density, improves memory, health of our organs, and much much more.
Our human growth hormone declines as we get older but we can greatly accelerate this process by the food and drink we choose to consume, and the life we choose to lead. However, there is a hormone that does increase as we age – Cortisol.
Arthritis & Pain Program at The Haven
