How Do You Fight Insomnia?

Written by Dr. Steve Chaney on . Posted in Issues, Stress Management

Preventing Sleeplessness Without Medication

Author: Dr. Pierre DuBois

man-with-insomniaDo you struggle to fall asleep at night?  Do you find yourself wide awake at three in the morning staring up at the ceiling and wondering if you’ll fall back to sleep at all before your alarm goes off?

If you answered “yes”, you are not alone. Research has shown that up to 50 percent of the population suffers from insomnia with up to a third having struggled with it for at least a year.

 How Much Sleep Do You Need?

The average adult requires a little over 8 hours of sleep each day.  However, very few people are able to manage that with lives that are more hectic than ever. Jobs, children and other obligations require us to be up with the birds and to go to bed far later than we would if we were following our own biological rhythm. A disruption to our circadian rhythm, which governs our hormone production, body temperature and sleep, can lead to insomnia.

What Does Insomnia Do To Us?

We need adequate, restful sleep in order to perform at our best. Prolonged insomnia can cause mental fuzziness and interfere with how you perform your daily activities. It also increases your risk of depression, headaches, auto accidents, and can lead to substance abuse.

Of course, worrying about the lack of sleep you are getting rarely helps you get more sleep! Stress, anxiety, and widespread use of coffee and alcohol are some of the greatest contributors to insomnia.

How Do You Fight Insomnia?

Learning how to manage stress effectively is one of the best ways to increase your chances of getting a good night’s sleep, and making some changes to your lifestyle may make a difference in the number of hours of sleep you get. The following are the top 10 strategies you can use:

  • Get regular exercise before dinner, which can help put your body in a restful state by bedtime. Just be sure not to exercise too close to bedtime, as this will likely make you restless.
  • Try to get out in the late afternoon sun as often as possible to stimulate melatonin release, which will help get your circadian rhythm back on track.
  • Use stress reduction techniques such as yoga, meditation and Tai Chi, which are great ways to help teach your mind and body to relax.
  • Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon on, and keep your consumption of alcohol to a minimum.
  • Eat a small snack of protein with a complex carbohydrate just before bed, such as peanut butter on a whole-grain cracker. It can keep your blood sugar from dipping too low and waking you up in the night.
  • Keep to the same sleeping and waking schedule every day and don’t change it by more than an hour on weekends.
  • Avoid television or computer use at least an hour before bedtime, as it stimulates the brain, making it difficult to fall asleep.
  • Keep your bedroom dark, quiet and cool.
  • If you are lying awake for more than about 20 minutes, get up and go sit in another dimly lit room until you feel sleepy.

These strategies have proven useful for many people in getting them back to a regular sleeping rhythm. Give them a try — they may help you too!

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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