Good sleeping habits improve health

December 6, 2012

Good sleeping habits improve health

By Dr. Justin Lance Lake Oconee Breeze Lake Oconee Breeze Thu Dec 06, 2012, 03:05 PM EST

LAKE OCONEE — According to the National Sleep Research Project, the average human will spend one third of his life sleeping, which equates to about 20 to 25 years over a 75-year life span. Most of us know that good quality sleep is vitally important for our physical, mental and emotional well being, however, few of us ever really stop to consider how improper sleeping positions can affect our physical health.

One of the most common complaints we hear is from patients who wake up in the morning with a stiff back or neck after going to bed feeling “perfectly fine.” While there can be numerous causes for this stiffness, the trigger is usually related to sleep position. Here are the “dos and don’ts” I share with patients when it comes to how they should sleep.

First -- never, ever sleep on your stomach! Stomach sleeping is by far the worse position you can be in, as it causes increased stress to the neck and spine. Sleeping on your stomach will cause you to turn your head to one side in order to breathe. Keeping your head rotated in that position for an extended amount of time causes excessive stress and strain to the muscles, joints and ligaments in the neck. Imagine how your neck would feel if you sat in a chair with your head turned to one side for 30 minutes. Now multiply that by 12 and it’s no wonder you have a “stiff neck” first thing in the morning. The rotation and extension of the neck that occurs when sleeping on your stomach can also interfere with blood and oxygen flow to the brain.

Whether lying on your back or your side, make sure to maintain a neutral spinal position. This means keeping your spine is as straight a line as possible. If you’re sleeping on your side, make sure not to swing one leg over the other, which can cause increased stress on hip and pelvic joints. A good habit is to place a small pillow between your legs when sleeping on your side. This allows both legs to remain straight and avoids unwanted rotation of the hips or pelvis. If you sleep on your back, you might consider placing one or two pillows under the knees. The pillow under your knees should have enough height to keep your low back comfortably flat against the mattress.

Also, be sure to check your pillow height. It is best to use a pillow that is not too thin and flat, and not too big and fluffy. If you are a side-lying sleeper, then make sure the distance between your ear and the mattress is just enough to keep your head straight in line with the rest of your back. If you’re a back-lying sleeper, it is important to make sure your pillow allows for the natural ‘C’ curve of your neck. The best way to help accommodate this is with a good orthopedic pillow. Many good quality orthopedic pillows are specifically designed to maintain the natural position of your spine, whether you sleep on your side or your back.

One type of pillow we suggest to steer clear of is a down pillow. At first glance, the new down pillow might seem wonderful and like “sleeping on a cloud,” but over time it will begin to lose its firmness and no longer support the neck adequately. This will happen slowly and without you even noticing it, but one day you will wake up and start to wonder why your neck is stiff and achy. So unless you are willing to replace a down pillow with a new one every few months, then I would not recommend using this specific type of pillow.

The most important thing to remember when it comes to sleep position is that it is a habit. We are creatures of habit – when we do something repeatedly in a particular way, it can be hard to change it. Just like any other negative habit in your life, bad sleeping positions will indeed take a certain amount of awareness, energy and willingness to change them. It will take time and effort, but if you keep at it, the change will pay big dividends toward improving your overall health.

Dr. Justin Lance can be reached at Pathways to Healing, (706) 454-2040.

Text Only

Healthy Living

Coconut oil a new 'cure-all'—is it all just hype?
The evidence behind the claims is pretty slim. Only one published study, a master's thesis in Brazil, tested whether coconut oil could help people lose weight, and wouldn’t you know, it didn’t.

June 13, 2013
What exactly is Low-T and is it a factor in your life?
Testosterone is the defining male sex hormone and is typically more abundant in males than females, but also appears to play an important role in the sexual functioning of both. From the time of puberty throughout the life span of a male, testosterone is produced naturally in the body. For years it was believed that men maintain adequate levels of testosterone throughout their lives. In recent years, however, we have discovered that as men get older, testosterone (along with most hormones) declines.

June 13, 2013
Moving your infant beyond the bottle takes patience
Ultimately, the maturity of the digestive tract is what determines when an infant is ready for foods other than milk. This usually occurs around six-months of age.

June 6, 2013
Strawberries provide a variety of health benefits
We all know how delicious strawberries are, but most people may not realize what a nutritional powerhouse this heart shaped fruit is. Packed with vitamins, fiber and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.

June 6, 2013
Coconut water is an alternative, but for what?
So what is coconut water exactly? Not to be confused with high-fat coconut milk or oil. Coconut water is a clear liquid found in the fruit’s center that is tapped from young, green coconuts when they’re about nine months old. Coconut water has a sweet, nutty taste. It’s low in easily digestable carbohydrates and is packed with potassium.

May 30, 2013
Educate yourself on sunscreen before you apply
According to Alternative Articles on Health and Fitness, “In recent years, we have been bombarded with reports on the dangers of the sun, and the need for sunscreen to protect ourselves from skin cancer. Sales of sunscreen and products containing sunscreen have skyrocketed; yet the incidence of skin cancer in the U.S. has tripled in recent years.”

May 30, 2013
Be aware of the sports injury/nutrition connection
Whether you’re a weekend sports warrior or an elite professional athlete, everyone participating in athletics runs the risk of being sidelined by injury.

May 23, 2013
Here's to your health this Memorial Day Weekend
Gone are the days of mindless eating. I have learned to be more mindful of the food I eat and feed my family. Being a Registered Dietitian it’s my job to educate patients about food and health. I don’t spend my day telling people what NOT to eat, rather I educate them on how to make what they eat healthier.

May 23, 2013
Fevers may not be bad; active immunity is healthy
No one likes to see his or her child sick. It’s always easier when it’s someone else’s. Childhood illness and sickness are crucial for the development of the immune system and help build healthy and resistant adults. Even though its purpose is well served, it’s still scary when it’s happening.

May 16, 2013
How to avoid kidney stones and their painful results
Even though a definite genetic predisposition for developing kidney stones does exist, some lifestyle changes can help to reduce the risk.

May 16, 2013
More Healthy Living Headlines

Healthy Living

Search Results

Good sleeping habits improve health

Site Map

Contact Us