Sleep Tight! How To Get Better Sleep

Sleep Better
Daylight Saving Time Ends This Weekend – we GAIN an hour of sleep!

We will fall back (hopefully only figuratively) this Sunday, November 4, at 2:00 a.m.  

👍The Good News: We get more sleep!
👎The Bad News: Time change can mess with your body.

Here are some tips for getting the most out of your sleep time – better, longer and pain-free. 

Start and End your day with these 2 Stretches! 

You can do them in bed! Bringing movement to your low back and hips will help loosen you up for the day, and will release the day’s tension for a better night’s sleep.

How to get out of bed without aggravating your back.  

Sounds trivial, but when you have back pain something as simple as getting out of bed can cause serious pain. Don’t start off your day off on the wrong foot  – set yourself up for success! 

These 3 simple steps will minimize pain as you get your body moving first thing in the morning:

1️⃣ Lying on your side, stack your feet and keep them together. Ideally the more painful side is facing up (if applicable).
2️⃣ Use your elbow to perch your body up. Using your top arm, press your hand into the mattress and gently brace your abdominal muscles to get upright. 
3️⃣ Bring your legs to the floor, and come to standing.

*Avoid thrashing or swinging your body. Take it slow! 

Attention Stomach Sleepers: Don’t sleep on your stomach! 

As comfortable as sleeping on your stomach may be, it can cause back and neck pain throughout the day. It twists your neck and puts strain on your spine, which causes discomfort and pain overtime.

Start off lying on your back. Even if you end up rolling over during your sleep, it’s a start! Slowly your body will get used to it, and the habit will break.

side sleep position
The Best Pillows to Avoid Neck Pain from Sleeping 

Sleeping in an awkward position with improper alignment can cause neck, back, and shoulder pain. Fix your spinal alignment and improve your sleep by using the right pillow! CLICK HERE for suggested pillows that help maintain a healthy position throughout the night. (Disclosure: affiliate link)