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Sleep

3 min read

We all sleep, and this is something we often take for granted. However it is the quality of sleep which is important as it is essential for our physical and mental health and wellbeing. 

Sleep plays a significant role in body repair, immunity and maintaining hormonal balance such as sugar levels. Our mental health benefits as this helps the part of our brain which is responsible for problem solving and decision-making, so prevents mood swings and depression. 

How much sleep do I need?

Ideally 8 hours, however it is not the amount of time we spend in bed, it’s the amount of proper sleep that we obtain which is vital. Therefore we spend a third of our life sleeping, however it is estimated that 6 out of 10 people are sleep deprived. 

How do I get into better sleeping habits?

We all take sleep for granted, but there is a lot we can do to ensure that we get the right type of sleep. 

  1. Bedroom – ensure the bedroom is conducive to feeling comfortable and relaxed. 
  2. Temperature – ensure that the room is not too hot or too cold. 
  3. Darkness – we tend to sleep better in dark rooms.
  4. Decoration – colours and smells within the room can help calm the mind and make one more relaxed.
  5. Other distractions – use the bedroom to sleep rather than as a television or technology room as ‘blue light’ can affect the quality.

Which position should I sleep in?

To minimise the risk of neck strain (torticollis or wry neck) one should sleep on the side with a correct pillow, or on your back (supine). Sleeping on your front is detrimental as it places the neck in a vulnerable position and can result in injury. 

I keep waking up…

Waking up unnecessarily from a deep sleep can be detrimental to one’s health. Following the below suggestions can help with your sleep cycle:

  • When going to bed, try to clear your mind and avoid phones, television and other electronic devices. 
  • Keep the lighting low and perform breathing exercises to help you drift off to sleep more easily. 
  • Make sure your bed is comfortable. 
  • Try to avoid loud noises.
  • Before bed, try a warm bath, herbal tea or light reading. 
  • These can all help with your sleep cycle. 

Do sleeping tablets work?

Whilst prescriptive medication can be used in extreme situations, there are numerous side-effects. Hence they should only be used in extreme circumstances and under medical supervision. The greatest risk is that they are addictive and should not be suddenly stopped. There are many other methods to try before going down this route such as relaxation, using visualisation or indeed cognitive behavioural therapy (CBT).

How to I choose the right mattress?

A good quality mattress should support your body so the spine remains straight. Don’t be persuaded by the term ‘orthopaedic’ as this word is general and you need to choose whichever mattress is most comfortable for you. If it is too hard, or indeed too soft, it will be uncomfortable and unsupportive which therefore puts you at greater risk of having neck and back issues. 

Preferably go to a specialised shop and try the mattress by lying on your chosen one for 10-15 minutes. If you have a partner, it is imperative to choose one which is comfortable for both of you.

When should I replace my mattress?

As a general rule of thumb, the average life span of a mattress is 8 to 10 years, however don’t wait until it is worn out and uncomfortable as this will cause sleep disturbance. Remember if you have a spare room for visitors, it is equally important to have the correct bed and mattress for your guests.

How do I choose the right bed?

The right choice of bed is a minefield, and down to personal choice. However you need to make sure that not only the bed is the right size for you, but also the right height off the floor. Having a bed which is too low can exacerbate lower back issues when trying to get up in the morning. 

This should be an invaluable consideration when purchasing a bed.

How do I choose the right pillow?

Pillows come in a variety of different shapes, sizes and fillings and it is difficult to find one which suits everybody. The main consideration is to keep your neck in good alignment. This will help take any unusual pressures or strains away from the neck and therefore prevent tension and headaches. 

Which pillow filling should I go for?

Whilst this is personal choice, some people may well be allergic to feathers and other fillings. There are a number of different man-made fibres. 

How many pillows should I use?

For most people, 1 pillow is sufficient although for some, 2 may be needed to keep the neck in line. Osteopaths often suggest a firm shaped pillow to support the neck and use a thinner softer pillow on top. 

How often should I replace my pillow?

It is recommended that due to compression of the pillow contents pillows should be replaced every 2-3 years.

For more information, see the Sleep Council website: www.sleepcouncil.com