Why do we love sleep so much and how can the position we lie in make a difference?

I love sleep which is good because sleep is so important and wonderful, but some people struggle to get enough due to either anxiety or discomfort, or some people simply just don’t feel they have enough time! 

Because osteopaths look at the body as whole when treating, making us great practitioners, sleep patterns often come up in case history questioning.  This is because lifestyle factors have such an important role to play in the healing process.  

We use our sleep time to recover and repair.  Our immune system strengthens, allowing us to fight off viruses and bacteria, our brain function increases meaning that we suffer from less depression and lack of motivation, and we release hormones that build and strengthen muscle.  We basically reboot!  Reduced sleep hours have been linked to obesity, cardiovascular disease, kidney disease and diabetes.

We need 7-8 hours of sleep per night varying with age.  If we improve our sleep quality we will gain more deep sleep time which will improve our immune system and boost our rates of healing.   

Sleep position!

On your back:

If you’re suffering from back pain, lying on your back is often the most comfortable.  Placing a pillow underneath your knees will help to position your back correctly.  The pillow for your head should cradle your neck and completely fill the space between your neck and the mattress.  Your head should not tilt backwards, or forwards and you should look straight at the ceiling. 

On your side: 

A pillow between the knees can do wonders for aligning your spine into the correct position.  Your pillow should come right down to your shoulder.  It should be at the right height to keep your spine completely straight from bottom to top. 

Your mattress:

This should not be more than 10 years old and very firm mattresses can cause as many problems as very soft ones.  It is therefore best to choose between a medium and a medium/firm mattress. Mattress retailers often offer a trial period where you can test out your mattress after you’ve bought it.  If a new mattress is too expensive, try a topper on top or a hard board underneath the mattress depending on what you’re trying to achieve.

Sleep enhancing tips!

·       Eat your last big meal 3-4 hours before you go to bed. 

·       Invest in a good mattress.  You spend one third of your life in it!

·       Turn the bedroom temperature down.

·       Lavender pillow spray.

·       Follow the same sleep routine every day.  When the clocks go forward on the 27th March try to move the time you go to bed a few minutes each day until you’ve made up the hour.  This is especially important for little children as they are particularly dependent on sleep routine. 

·       Wind down for half an hour before going to bed.

·       Leave your mobile phone charging downstairs.

·       Use a light alarm clock to mimic sunset and sunrise.

·       No caffeine in the afternoons or evenings.

·       Meditate every day.

·       If you can’t sleep, make a relaxing herbal tea, and read a book. 

Make time to sleep.  It really is a worthwhile past time!

World Sleep Day is 18th March 2022.

Nicola Rist
Registered Osteopath