Health Essentials - Tips for Better Sleep
Hey there! Dr. Fedich here, giving you some sleep tips. A lot of people ask me about the best way to sleep, so I'm going to go over some of my patented sleep tips.
A couple of things to keep in mind: What's the best way to sleep? Generally, you want to sleep on your back or your side. Sleeping on your stomach puts a lot of strain on the spine and can cause spine and neck problems. And if you're a woman, it can lead to wrinkles, so that’s not ideal.
Here are a couple of good sleep tips. One of the best positions for most back problems is sleeping on your back with a little elevation for your knees. Take a small pillow, like a regular throw pillow, and place it underneath your knees while sleeping on your back. This is a great way to sleep if you have a back problem. You can also sleep on your side. When sleeping on your side, make sure you get good alignment. If you have lower back problems, place a small pillow right above your knees to take some pressure off your spine. These are great tips for lower back pain.
As for the neck, some really important things to keep in mind: If you're dealing with a lot of neck pain, sometimes just taking a rolled-up towel or something small, and placing it under your neck can help provide support.
When it comes to your neck, the pillow is key. When sleeping on your back, you want a slightly thinner pillow. If the pillow is too thick, it will push your neck forward; if it's too thin, it will push your neck back. It’s important to find that just-right thickness. If you’re sleeping on your side, it’s okay to have a thicker pillow. You need to fill the gap between your ears and your shoulders. For example, I have bigger shoulders, so I need a pillow that’s thick enough to fill that gap. If you’re using a pillow, we recommend the Chiroflow pillow. We have them here at the office. You can adjust how much water is in the pillow based on the support you need and the size of the pillow. A bigger guy like me needs more water to fill it up and support the space between my neck and shoulders. If I’m sleeping on my back, I’ll need a bit less water so my neck is supported comfortably.
So, here are some key sleep tips:
- Sleeping on your back or side is best. Avoid sleeping on your stomach, as it can cause back problems.
- Place a pillow under your knees when sleeping on your back or above your knees when sleeping on your side to help with lower back issues.
- A supportive pillow like the Chiroflow pillow is great for neck support. Use a thicker pillow when sleeping on your side to fill in the gap, and a thinner pillow when sleeping on your back.
- Avoid electronics before bed and no caffeine after 2 p.m. Screens, such as iPads and phones, keep people awake when they’re trying to fall asleep, so it’s best to avoid distractions an hour before bed and skip caffeine in the afternoon.
Try these sleep tips to help you get a better night’s sleep!
