In our last Neck Pain Support Blog Post I introduced the importance of Vitamin D - Not only for healthy organs and for decreasing your risk of cancer, but for better sleep. Two important factors from the last blog post that I want to highlight:
It is important to get enough sleep. This is the total number of hours.
You need to stay in tune with your internal sleep/awake clock… or… circadian rhythm. Not getting enough sleep during the week and “catching up” on the weekends is not going to do you much good. The real solution is to go to bed and wake up at the same time each and every day.
Here are 6 Ways To Get A Better Night’s Sleep. They may sound simple- but can actually take some work!
Set your alarm clock for earlier - Early to bed, early to rise. Set your alarm clock for 5:30 am and force yourself to get out of bed everyday. It is important to do this every single morning so that you can train your body. Before you know it, you won't even need the alarm clock.
Read the Right Material - One hour before going to bed, get yourself ready for bed. Try to relax, maybe read a book. Nothing that is mind bending and going to require a lot of thought.
Make your bedroom a Dark Area - Get rid of all light sources. Even small amounts of light can affect your quality of sleep. Pitch black is the ideal situation.
Sweep Your Mind for Stray Thoughts – Keep a journal bedside where you can write down all the things you are thinking about going to bed that night. Sweeping your mind of all active thoughts can help you sleep better.
Don’t use the Computer or watch TV just before going to Bed - While the picture on your computer screen might look like a bunch of windows and images standing still or moving the way things in real life move, the reality is that the screen is being redrawn so fast that the illusion of motion, or even solidity, is present. While you might not see a bombardment of repetitive flashing, your eyes and senses get hit with the strain of it, causing further stimulation to the eyes and brain. Best to have down time without the computer or the tv if you want to have effective sleep
Be as Comfortable As Possible: Use Good Ergonomics while sleeping - If you sleep on the couch with your head pushed forward, it is highly likely that you may wake up with a stiff neck. Sleeping with a comfortable neck pillow is very important to get a good night’s sleep. The Cervical Traction Neck Pillow aligns your head and neck in the proper position for sleeping and allows for restful sleep. Also, for your under your knees use a knee elevator to take pressure off of the lower back spine. This works great if you are a back sleeper. If you are a side sleeper, you can place a pillow between your knees. You can also get a Spinal Relief Pillow to get relief from Lower Back pain.