Sleepless in America?
For more than one in three Americans, getting a good night’s sleep isn’t as easy you might think. According to a recent poll by the National Sleep Foundation, a combination of daily stress and lifestyle choices (including nighttime activities as well as eating and exercise habits) is causing more than a third of the U.S. population to get fewer hours of sleep than they need. Not surprisingly, the same proportion report that sleepiness has in some way affected their quality of life.
The Long-Term Prescription for Quality Sleep.
Many studies have focused on the time we devote (or don’t devote) to sleep. However, a good night’s sleep is about more than just quantity. It’s also about quality. If you’re sleeping poorly, experts point out that developing a sensible routine and avoiding certain behaviors around bedtime can improve your chances of falling asleep quickly and sleeping soundly through the night. Here are a few of their suggestions:
· Go to bed at the same time each evening and wake up at the same time each morning.
· Exercise regularly but avoid increasing your heart rate within two or three hours of bedtime.
· Eat dinner early enough in the evening so that digestion doesn’t interfere with bedtime.
· Drink plenty or water but avoid drinking hot or cold liquids before or after bedtime.
· Reduce or eliminate caffeine and other stimulants in your diet.
· Sleep on your back and/or your side. Don’t sleep on your stomach!
When it Comes to Sleep, Little Things Matter More Than You Might Think. And They Add Up.
While finding more effective ways to manage stress and making adjustments to your lifestyle can take some time, there are several “little” things you can do right away that may improve the quantity and quality of sleep you get. These things focus on your sleeping environment itself:
· Make your room is as dark as possible at bedtime.
· Reduce background noise.
· Keep your bedroom at a cool, comfortable temperature.
· Sleep on an appropriate mattress.
· Choose the right pillow.
Is Your Pillow Doing Its Job?
Let’s face it. You probably don’t give a lot of thought to the pillow you sleep on. And you probably didn’t give your pillow much thought when you purchased it either. The truth is that most people don’t. It’s not unusual for a person (or a couple) to spend thousands of dollars on a high-quality mattress but then buy pillows that don’t support the head and neck properly. That’s because—while they understand that sleeping on the wrong mattress can quickly lead to a backache—they aren’t aware that poor alignment of the neck and upper back during sleep can lead to other, more subtle problems that they may not associate with the spine.
If a person’s head is supported by the pillow at a level that’s either too high or too low relative to the rest of the body, the neck and upper back can be placed under stress. Similar stress can also occur if their upper back is not supported along with the neck (so that the head tilts forward), or if the head is allowed to roll sideways when the person is sleeping on his or her back. Symptoms include snoring, insomnia and waking up with a headache, stiff neck or numbness in the arms and hands. If you’re experiencing these sorts of symptoms, you may be sleeping on the wrong pillow.
What Makes a Pillow “Right”?
Choosing a pillow is a very personal decision. The pillow that’s right for someone else may not be right for you. Nevertheless, we’ve provided some basic guidelines that will make it easier for you to choose the right one. The right pillow:
· Supports your head at the proper height whether you’re sleeping on your side or on your back.
· Supports both your head and neck in a neutral position while you’re sleeping on your side (Make sure there is no gap between the pillow and your neck!).
· Provides adequate support for both your neck and upper back while you’re sleeping on your back.
· Keeps your head tilted in the proper neutral position while you’re sleeping on your back.
· Prevents your head from rolling sideways while you’re sleeping on your back.
· Is easy to move on.
In general, you’re looking for a pillow that supports your neck, cushions your head and keeps your spine in alignment. It must be comfortable!
- Know what you like. Do you prefer a pillow that’s “bouncy” or one that can be “molded” to the shape of your head and neck? How “dense” do you like your pillow to feel? Is it important to you that the material “breathes” and offers good insulation from heat and cold? Maybe you prefer a pillow made of synthetic or hypo-allergenic material? The more clearly you can describe your preferences, the more likely it is that a knowledgeable salesperson will be able to help you find your ideal pillow.
- Don’t skimp. Like most things, pillows can differ a great deal in the quality of their construction and materials. They also (naturally) differ a great deal in their price. Buy a better quality pillow if you can, since they’re generally made of materials that will provide better support, comfort and durability. But keep in mind that the first priorities are comfort and function. Just because a pillow is expensive doesn’t mean it’s right for you.
- Take the time to “test drive” and compare. Many department stores, mattress retailers and specialty bedding shops will have sample pillows that you can try. If possible, follow the “Ten Minute Rule” and test drive pillows in your favorite sleeping positions. Remember—you and your pillow will be spending about eight hours together every night for several years, so it makes sense to choose wisely now.
- Avoid buying a matched set of pillows for yourself and your partner. Keep in mind that your partner probably needs a different pillow that you do.
Get an Expert Opinion from the Doctor Who Understands Your Neck and Back Best
If you’re not sleeping as well as you used to, or if you’re waking up with a headache, stiff neck or numbness in your arms or hands, we invite you—and your pillow—to visit our office. As chiropractic physicians, we understand that the way you sleep affects your health. And that your health affects the way you live your life. Call today to schedule an appointment. Sometimes a small thing (like a new pillow) can make a big difference!
(n.d.). Retrieved August 11, 2011, from The Better Sleep Council: http://bettersleep.org/
CBS The Early Show. (2009, February 11). Purchasing the Right Pillow. Retrieved August 10, 2011, from http://www.cbsnews.com/stories/2007/06/19/earlyshow/main2947304.shtml
Gordon, S. J., Trott, P., & Grimmer, K. A. (2002). Waking cervical pain and stiffness, headache, scapular or arm pain: Gender and age effects. Australian Journal of Physiotherapy(48), 9-15.
National Sleep Foundation. (n.d.). 2010 Sleep in America Poll Summary of Findings. Retrieved August 10, 2011, from
Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care, and more...