Sleep Secrets

Getting a good night’s sleep can sometimes be an art form. There are many factors that influence how full a sleep can be achieved. Everything from body position changes to keeping a regular schedule influence sleep. Even the physiology of foods can impact dreams and wake cycles.

Body position:

For those who are trying to break an overhead arm posture when they sleep, try adding a hug-able pillow for the chest. Using a hug pillow increases comfort and brings the arms down to the torso overnight which can reduce symptoms down the arms and hands.

For side sleepers, a knee pillow will reposition the hips and help to decrease hip pain. A knee pillow is also good for those with knee osteoarthritis or joint pain as it will cushion the pressure from the opposing knee.

A small pillow placed below the feet can reduce persistent swelling for those who are diabetic or have experienced an ankle sprain. Rest, Ice, compression, elevation (RICE) can reduce swelling and a small pillow elevates that foot for 7 hours a night.

If you have neck pain and think your normal pillow may be too small, try adding height before buying a new pillow. Face or hand towels can fit beneath your current pillow to increase the pillow height until you know which height is the most comfortable for your neck.

Physiology:

Alcohol is seen as a way to relax and fall asleep faster but few know that when the alcohol is broken down in the liver, there is an enzyme released that travels to the brain and causes an early wake cycle. This may explain nights with 2am wake-ups after a bottle of vino blanco. It’s best to reduce or eliminate alcohol consumption before bed.

Light:

Light plays a huge role in the circadian rhythm and the melatonin release in the brain. When there is a lot of white light or natural sunlight in an environment, the brain can be tricked that it’s not night time. For best sleep patterns, try to limit screen time and dim the lights around your house an hour before heading to bed.

Happy snoozing!

Dr. Cole Maranger, DC