3 Top Tips for a Pain-Free Night of Sleep

Sleep is paramount to our overall health and well-being, with a good night’s sleep providing us with the energy for the next day and allowing our bodies time to recover. However, when we have back pain, we will spend a large proportion of the night tossing and turning to find a comfortable position and wake up with a persistent dull ache, only to repeat the same process the next night. 

• Avoid sleeping on your front

Sleeping on your front can put extra pressure on your neck and back, causing an unnatural alignment and can lead to headaches or back pain. The best position for a pain-free night of sleep is to lie flat on your back, allowing the body to follow its natural curve and preventing unnecessary stress from being placed on your spine. The natural curve can further be supported by placing a small pillow under the neck and one under the knees.

However, if you can only sleep on your stomach, then you can place a thin pillow under your head and a more supportive pillow under your hips and stomach. This will minimise the stress put on the lower back due to it preventing the spine from creating a “U” shape which commonly causes discomfort.

• Get out of bed slowly

After a long night’s sleep, you want to avoid sudden jerking motions or twisting first thing in the morning because your muscles and joints have been stationary for a long time and are stiffer. Therefore, you should take your time when getting up in the morning, especially if you often wake up sore and achy. You can minimise these jerking movements when getting out of bed by rolling onto your side with your knees bent and swinging your legs onto the floor. This will help to load your muscles and joints slowly.

• Wind down before bed

Setting aside some time to relax before bed will help you switch off mentally and fall asleep faster, and it can also help towards a pain-free night. In addition, taking time to unwind will ensure that you aren’t too tense before you get in a position to sleep for the night, as tension can increase the pain throughout the night.

Tune your Immune System...

The immune system…. Can we influence it?

Our body… what an amazing piece of machinery it is, it has lots of systems and mechanisms that need to work cohesively in order for us to survive!  Many of you will be aware (particularly since this is a really hot topic currently!) of an important system the body possesses, the immune system. 

So, what is it made up of?

The immune system comprises of organs, cells, tissues and proteins.  A combined effort of all these components help to ward off foreign bodies such as bacteria and viruses that cause infection and disease. 

As we go through life, picking up germs, bacteria and certain pathogens along the way, the body has a way of remembering what it has seen, therefore, creating immunity, a bit like building a small army. 

What can you do to help ourselves and boost our immunity during periods of uncertainty and stress…?

Sleep: 

Getting a good night sleep will help the body recharge! Studies have shown that at least 7 hours of sleep per night will benefit the body, encouraging a restorative and recharge effect!  Struggling to relax….? Consider using breathing techniques such as “Diaphragmatic breathing” (big belly breath in for 5 through the nose and release for 10 seconds out the mouth, nice and steady) In addition to this, good sleep hygiene is essential regardless, putting down digital equipment at least an hour before bed for example. 

Stress
An overburden of stress to the system can decrease the body’s ability to be prepared to ward off illness.  Constant stress initiates the fight or flight mechanism the body possess to protect itself, which, over time will fatigue and lower resilience, therefore, increasing chances of becoming unwell. 

Some things to consider… where possible:

1. Practice self-care: whether that is 10mins in a comfortable quiet spot having some time out to pay attention to the small things, this could be focussing on one sound from a bird in the garden, looking at the steam drifting up from your coffee cup. 

2. Talk! speaking to those close to you of any worries you may be experiencing (problem shared is a problem halved).

3. Fighting those urges to rely on unhealthy options of dealing with stress such as smoking, alcohol and food in high sugar content! (although…small piece of dark chocolate doesn’t hurt in moderation!)

Vitamin C – Try to get plenty of this into your diet through fruit and veg (Oranges and Kiwis are high in Vit C).  Although, these won’t stop you from getting illness’, research shows that it can help boost the immune system!  If you did get a cold, having a balanced diet with vitamins C can help reduce the time in which it takes you to recover!

Did you know… Blueberries are classed as a superfood!  They contain a type of flavonoid called Anthocyanin.  Current research is finding that flavonoids help to reduce the risk of cardiovascular disease, type 2 diabetes and generally good for weight maintenance!  (Taken in moderation of course ;)) An additional bonus here…other helpful aspects of blueberries are the anti-inflammatory and antioxidant actions they also bring to the table! 

Exercise! 
Get that heart rate up, stretch out and keep moving!  The health benefits from exercise is 10-fold!  Ranging from mental to physical wellbeing!  Get those endorphins circulating and boosting that positivity – it will help to relax you, increase focus on tasks at hand and allow for a more upbeat you!  

Ultimately, make sure you get outside, enjoy the fresh air and sunshine (when she decides to visit, its full of Vitamin D. another essential vitamin the body loves!)

Remember to follow us on Facebook and Instagram for updates and tips and tricks on how to stay healthy! We are here to look after you! 

Keep smiling, keep positive, be awesome!