Tossing and turning and waking up more tired than when you first tried to settled down to sleep is a common complaint for many sleep deprivation sufferers. With almost a quarter of the population frequently experiencing sleeping difficulties, the chartered physiotherapists are providing advice on how to achieve the perfect night's sleep through optimal sleeping posture.
A 2003 poll carried out by market research group NOP, found that seven out of ten people feel the pressure of a bad night's sleep the next day and women between the ages of 25-44 seem to suffer the most.
Sammy Margo, a leading UK physiotherapist and regular media commentator, says good posture is key to optimising sleep. Sammy has worked with The Chartered Society of Physiotherapy (CSP) to produce a guide to good sleep.
The guide focuses on posture and also highlights the importance of choosing the right mattress and pillows to aid in restful sleep (see attached CSP media briefing).
Commenting on the guide, Sammy said: 'Sleep is vital and helps our bodies and minds function properly. People who experience sleep deficiency may feel a negative effect on their energy levels. As the physical effects of a poor night's sleep begin to take their toll, people may find it difficult to exert themselves and everyday tasks could become a real effort.
'Sound, restful sleep is essential for wellbeing and many people don't realise that the posture we adopt when sleeping, or the type of mattress and pillows we use, could have implications on the overall quality of sleep we will receive.
'Everybody functions differently, so the main thing is to ensure people understand their personal requirements. In addition to sleep posture, mattress and pillow type, there are many other ways to improve sleep patterns - such as looking after your back, taking regular exercise, sleeping on bigger beds and creating a comfortable and relaxing environment.'
(1) BUPA Health Information Team, December 2002
Physiotherapy Guide to Good Sleep
The CSP guide to good sleep is a general source of information and individual needs and requirements may vary. For more specific information on the best ways to improve your sleep, please consult a chartered physiotherapist.
Posture
There are four main sleeping postures an individual can adopt - lying on the right side, left side, front or back. Some individuals will only feel comfortable using one position which will remain the same throughout sleep.
Others will sleep in a variety of positions. Some individuals may experience difficulty in finding comfortable postures. If you find sleeping painful, or cannot find a comfortable posture, consider consulting chartered physiotherapist.
Whichever position is preferred, chartered physiotherapists recommend keeping the body in the midline position. What this means is that both the head and neck are in the midline so that there are no asymmetrical stresses to either area.
Here are some facts about the main sleeping positions we may adopt.
Lying on the Left or Right Side
* Chartered physiotherapists understand that each individual will vary. Lying on either side can help the structures of the back, for example discs, muscles and ligaments, to relax.
* Knees should be bent and a pillow should be placed between the knees so that the hips can be supported in the midline position.
* Pillows should also be placed under the side(s) of the body to support the back in the midline position.
* Adopting the Front Position
* If you favour lying on the front, try and sleep with a shoulder slightly back or place a pillow under the chest to ensure the neck is kept straight, not bending too far forward or back.
* Note carefully that if your bed is too soft, you may put an asymmetrical strain on your spine. Please see later points on choosing the right mattress.
* Adopting the Back Position
* If lying on the back is the preferred position, place pillows under your knees to off-load the lower back.
* Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck from sloping forward or back.
* Getting Out of Bed After Sleep
* People are at their most vulnerable after a night's sleep because the discs are most full of fluid. Avoid any strenuous exercises first thing.
* When getting out of bed, roll on to the side, bend the knees, push hands to raise yourself up and lower your legs over the side of the bed. This will minimise too much movement on the back.
Choosing the Right Mattress
Individuals will vary in their requirements. Chartered physiotherapists recommend a mixture of support and comfort and suggest opting for a mattress that is on the firm side of medium.
* When purchasing a mattress, try out a range, lying on each for at least 20 minutes at a time.
* Remember - it takes time to adapt to a mattress, and can be likened to wearing a new pair of shoes.
* If you suffer from allergies, opt for a latex foam mattress. They are durable, hypoallergenic, offer good support and do not need much turning. Some patients have said sleeping on latex foam mattresses can make them feel hot and sweaty so women suffering from menopause should avoid using a latex mattress.
* Sprung mattresses, either pocket or open sprung, are very common. The more springs in the mattress, the better the support to all parts of the body. These can be expensive and require frequent turning.
* Change your mattress every 10-15 years.
* If sleeping with a partner, consider differences in body weight as different levels of support may be required. Therefore, purchasing two single (different) mattresses for a double bed may help to accommodate different needs and levels of support.
Pillows
The type and number of pillows used will depend on how wide the shoulders are to the neck, the sleeping position and personal preferences.
* Many people prefer to use an orthopaedic pillow, which is a pre-shaped pillow formed to fully support the neck and head. Try these out when purchasing to determine their suitability. Alternatively, visit a chartered physiotherapist to try out an orthopaedic pillow and for further advice.
* It is not always necessary to purchase an orthopaedic pillow to support the neck. A good tip is to roll up a hand towel, place it in with the pillow to give you a wedge that can help support the neck to adopt the midline position.
* The type of fillings used in a pillow will depend on allergies and affordability.
* Natural/featured pillows can be supportive, but materials like cotton and wool can flatten over time.
* Synthetic pillows are suitable for allergy sufferers.
* Pillows can be graded soft, medium and firm and so check for suitability as this varies between individuals.
Duvets
* The key things to bear in mind when choosing a duvet is the tog rating:
* 4.5 tog is a light duvet and ideal for summer
* 9-10.5 tog is medium warm and can be used in all seasons
* 12-13.5 tog gives extra warmth and is ideal for the winter
* Synthetic fillings are suitable for allergy sufferers while natural fillings are lightweight.
Temperature
* Avoid sleeping in the line of a draught (or minimise the source of the draught) because you may catch a chill in the back or neck, which could lead to stiffness and dysfunction.
Exercise
Exercising on a regular basis can help to improve sleep patterns but try to avoid exercising in the evenings as the endorphins released by the brain during exercise can prevent you from falling asleep.
*Gentle exercise for 20 minutes three times a week can help the body use up excess energy, helping you to sleep more easily at night.
*Exercise can help stabilise blood-sugar levels. Low blood-sugar levels can decrease energy and effect concentration.
Look After Your Back
95 per centof people suffer from back pain at some point in their lives, and poor posture is often to blame. Looking after your back is vital to a good night's sleep.
Avoid Stress
Try to minimise stress as this can stiffen muscles making it more difficult to unwind and relax.
For further tips on how to bring about good sleep, chartered physiotherapists can provide valuable advice that can mean the difference between a poor night's sleep and a more restful experience. To locate a chartered physiotherapist in your local area visit: www.physio2u.org.uk .
The Chartered Society of Physiotherapy is the professional, educational and trade union body for the country's 42,000 chartered physiotherapists, physiotherapy students and assistants. |
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