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How to sleep: Avoid snoozing in this position if you suffer with back or neck pain

 

 

 

 

 

HOW TO sleep: The position you sleep in can have a big impact on your quality of slumber, as well as how you feel when you wake up. Particularly if you have back, shoulder or neck pain, certain ways of laying in bed are better than others.

Sleep is important when it comes to our physical health – not having enough can put you in a bad mood and result in lack of focus.

If poor sleep becomes a recurring thing, you can be at risk of serious medical conditions such as obesity, heart disease and diabetes, according to the NHS.

The hot weather can be one cause of a restless night’s sleep, but another is back pain.The three most popular sleep positions are on person’s back, their front, and their side – but which is best when you want to reduce painful symptoms?

Phenergran Night Time has revealed the pros and cons of these three sleep positions, and which one’s the worst for back pain.

The best sleep position for back pain is on your back.

But sleeping on your back may promote snoring and is not suitable if you suffer acid reflux or sleep apnea.

Sleeping on your side is most suitable for pregnancy. It relieves pressure on internal organs, but may put pressure on the lower back and shoulders.

If back pain isn’t your primary concern, the answer may lie in a simple 30 minute bedtime routine.

How to sleep: Avoid snoozing in this position if you suffer with back or neck painGETTY

How to sleep: Avoid snoozing in a particular position if you suffer with back or neck pain

How to sleep: Avoid snoozing in this position if you suffer with back or neck painGETTY

How to sleep: Sleeping on your front is not suitable for back pain

With almost one in five people admitting they feel tired everyday due to a lack of sleep, sleep expert Dr Neil Stanley shares the six things you should do in the 30 minutes before bed to help you re-establish a good sleep routine.

30 minutes
Use that last half hour to prepare for sleep and start by completing any final tasks for the day. Send that last email, pay that gas bill you’ve been meaning to pay all day and try and put aside any cares and concerns you have. Write down your worries and your to do list for tomorrow and then that’s it. Research conducted by Baylor University in Texas discovered that people who took 5 minutes to write down their to do lists before bed found it easier to drop off to sleep.

25 minutes
Reduce your exposure to blue light – blue light is known to suppress the release of melatonin, which is the body’s signal that it is time for sleep. Therefore, using screens before bed will disrupt sleep. Research shows that nearly 1 in 5 of us check social media before going to bed so try and put your phone, laptop or tablet down, and if you need to use your phone for your morning alarm then turn it over, or pop it in your bedside drawer to avoid being disturbed. However, it is not just blue light that can affect our sleep, it has been shown that even ‘paper white’ screens can also be disturbing, so avoid light levels above a normal lightbulb.

20 minutes
Do brush your teeth and remove your make-up well in advance of getting in to bed, so that you are not left feeling alert at the time you want to be relaxing into bed. This can also act as a cue that the body should be preparing itself for sleep.

How to sleep: Avoid snoozing in this position if you suffer with back or neck painGETTY

How to sleep: Sleeping on your back is best for back pain

15 minutes
Take a 5-minute hot shower. Not only is this relaxing, but by heating the periphery of our body it actually helps us cool down. This is important because in order to get good sleep we need to lose about 1oC of body temperature. Only 12 per cent of people have a bath or a shower before they go to sleep so give it a go and see if it makes a difference.

10 minutes
Conclude any activities you need to do before getting in to bed, such as visiting the bathroom so that you’re not having to get in and out of bed to run to the toilet. A staggering 42 per cent of people say they don’t get enough sleep because they need the toilet in the night so make this one of the last things you do before bed.

5 minutes
Bed means sleep and at the end of the 30 minutes it is time for bed – no more chatting to your partner or scrolling through Facebook! The bed should be for sleeping only and so when you get into it, it should be with the sole purpose of going to sleep and nothing else

Opioid Overdose Deaths Linked to Chronic Pain Diagnoses

More than 60% of Americans who died from an opioid overdose suffered from chronic non-cancer-related pain. Furthermore, it was found that they had also filled an opioid prescription (49%), and in some cases, seen a doctor, in the month before they died.

These findings were published in the American Journal of Psychiatry (Service Use Preceding Opioid-Related Fatality) in late November 2017. Researchers from Columbia University Medical Center (CUMC) studied 13,089 adults under 65 years of age in the Medicaid program in 45 states, who died of an overdose between 2001 and 2007.

Many of those who overdosed also struggled with depression or anxiety. In the year before their death, more than half of individuals studied filled prescriptions for opioids and/or benzodiazepines (sedatives or depressants), and many had filled prescriptions for both. Researchers emphasize the fact that the frequent concurrence of chronic pain and mental health conditions can result in the danger of combining the 2 types of drugs, leading to issues like “respiratory depression,” or life-threatening shallow breathing.

According to the Centers for Disease Control and Prevention (CDC), the number of Americans who died from an opioid overdose has quadrupled from 1999 to 2015. In March 2016, the CDC released opioid prescribing guidelines, recommending that prescribers reduce the use of opioids in favor of safer alternatives, like physical therapy. Physical therapists treat pain through movement and exercise and partner with patients to improve or maintain their mobility and quality of life.

The American Physical Therapy Association has launched a national campaign to raise awareness about the risks of long-term use of prescription opioids for pain and physical therapy as a safe, nondrug alternative to manage pain.

Gratitude for those that have served our country

distressed flag with soldiers silhouettes veterans dayMemorial Day, originally known as Decoration Day, has been honoring the men & women who have died while serving in the U.S. military since May 1868 when it was established by General John A. Logan, commander-in-chief of the Union veterans’ group known as the Grand Army of the Republic wanted to recognize the more than 620,000 soldiers killed in the Civil War. In 1971 it became a federal holiday.

As our lives become busier and busier, we tend to forget why we have this special recognition and often fill the days off with BBQ’s and social gatherings but we should remember to take some time to realize the sacrifice that many men & women made so that we would be able to have these gatherings and for many a much deserved day off!

Blue Ridge Orthopaedic & Spine Center would like to express our gratitude to all those who have served protecting our freedom this Memorial Day. As we all enjoy our family, friends & weekend plans, please know that your sacrifice does not go unnoticed and you will be remembered always.

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