Schumacher Chiropractic Clinics

 

An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia—and that's most of us—can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.

As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems— without the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips they would recommend for the sleepless in Seattle (or any city, for that matter):

Exercise regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.

Limit your intake of caffeinated beverages such as coffee, colas and tea—try to avoid them altogether late in the day and near bedtime. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.

If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system).

Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you’ve eaten.

Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.

Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you’re ready for bed.

Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best. Is your bedroom a sleep sanctuary that feels calm, looks clean, and invites you to relax? Or does it have a computer, desk, files, and magazines strewn around, clothes on the floor, and books haphazardly stacked on your nightstand? To transform your bedroom into a restful sanctuary, start by cleaning. If your bedroom doubles as an office, move the equipment and related stuff to another location or hide it behind a folding screen. While you're in the mood, pitch or move all items out of the bedroom that might distract you from sleep. Then add subtle artwork, bedding, wall coverings and window treatments that you find soothing. A mattress, for instance, should support the body’s weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter.

“There are a wide variety of comfort preferences. It’s very subjective,” says Brian Darcy, operations manager for Springwall, the manufacturer of premium-quality Chiropractic® sleep sets that ACA has endorsed for the past 38 years.

Choosing the Right Mattress

Most of us don't put enough thought into choosing the right mattress, especially considering how much time we spend using it.

We spend about one-third of our lives asleep, and most of this time is spent on a mattress. Despite the amount of time we spend in bed, many of us ignore our mattress until the springs start poking us through the mattress pad. But a mattress has a lot to do with the quality of sleep and, therefore, with how we feel during the day.

So give some thought and attention to the type of mattress you use to ensure a good night's sleep and a well-rested feeling the following day. When selecting a mattress, you need to make decisions about firmness, type of mattress and bed, and size.

Firmness

Don't assume soft and fluffy is best. Poor support can lead to muscle stiffness as well as neck and back pain. Make sure your mattress isn't too soft and doesn't contain bumps, valleys, or depressions. Of course, too stiff isn't great, either. A mattress that is too hard can put pressure on the shoulders and hips. The ideal surface is gently supportive and firm, not rock hard or squishy. The mattress should mold to your body while supporting it.

Keep in mind that mattresses don't last forever. Gradually, over time, they lose their firmness and support. The average life of a mattress is 10 years, although most people keep them much longer. Once your mattress has developed lumps and sags, it is definitely time to replace it.

Type

Mattresses come in different types. What are your options?

Polyurethane foam mattresses. These come in different degrees of firmness but often make people hot while sleeping. As you sleep, your body loses a pint or more of moisture per night. When a mattress doesn't "breathe" well or allow air to circulate, it can make you feel hot and sweaty.

Innerspring mattresses. These mattresses consist of rows of tempered steel coils layered between insulation and padding. Firmness and durability is based on the thickness of the wire and number of coils. The higher the coil count, the firmer the mattress.

Waterbeds. Waterbeds don't breathe, and they tend to sag under your body's heaviest parts. Some people love waterbeds and wouldn't sleep on anything else. But before you buy one, sleep on someone else's to see if it meets your expectations.

Most people choose innerspring mattresses because they offer many options for firmness, are cooler and drier because the air circulates around the coils, and are widely available.

Size

Along with deciding what kind of mattress you want, you need to figure out what size. As a rule, bigger is better. You don't want to fight for space every night or get kicked, elbowed, or shoved on a regular basis. A healthy sleeper moves around 15 to 30 times during the night, and cramped conditions can make sleeping awkward, uncomfortable and altogether frustrating. Indeed, some decades-old research suggests that sleeping in the same bed as someone else is less restful than sleeping alone. Also, as you and your bed partner get older, your sleep will become more restless and you may require extra room in bed.

So, you can either consider sleeping in separate beds or get the largest mattress that fits in your bedroom and your budget. You might also want to try one of the newer mattresses that, according to their manufacturers, are designed to minimize the movement and disruption one bed partner feels when the other tosses, turns, and gets in and out of bed.

Regardless of which mattress or bed you buy, always try it out in the store before making it yours. Salespeople expect you to lie on their beds as part of your decision-making process. Assume your normal sleeping position, and stay there for a while (3-5minutes) to determine how it feels. If you have a bed partner, have them join you on the mattress. Even better, ask if the mattress comes with a trial period that allows you to exchange or return it if it's not right for you. And remember: Be picky -- you'll be spending a lot of your life on that mattress.