Since we spend about one-third of our life sleeping, neck pain sufferers can benefit from a well designed pillow in their management strategy. There are many neck pillow which offer good support and pain relief. You may have to try more than one to find the best pillow for you and your needs, but let’s try to get some basics down and then look at a method to help you determine the right one.

Guideline for choosing a neck pillow:

photo credit: helgasms!

neck pillow

The right neck pillow will cradle your head and support your neck without distorting the normal posture and alignment. If your neck pillow is not supporting you properly you can experience stiff neck, headaches or even pain in the shoulder, arm and hand. It is important to avoid using too little or no neck pillow at all which places the unsupported neck under strain all night long. Using too many pillows or too firm of a pillow can push the neck up and pinch the joints together.

Sleeping procedure:

Sleeping is often difficult for people with neck pain. Whether you sleep on your side or back, your pillow must be soft enough to mold to your head and still fill in the space between your bed and your neck. Your head is bigger than your neck so supporting both without distorting the position of your neck. We have discussed many ways to help with neck pain. Don’t lose the gains you have made with posture correction, exercises or any of the great neck products we offer by sleeping on the wrong pillow.

The symptoms of poor neck alignment resulting from a poor supporting neck pillow may include snoring, headaches, insomnia, numbness in the arms and hands and neck pain or stiffness.

Read the rest of this entry »

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Most people can expect to experience some neck pain in their lifetimes. Using a neck pillow is a great way to help relieve pain, stiffness and headaches. Difficulty in achieving neck pain relief is also associated with poor psychological health, worrying, and becoming angry or frustrated in response to neck pain. Greater optimism, a coping style that involves self-assurance, and having less need to socialize, are associated with better prognosis.

Effect of neck pain:

The disability caused by neck pain may extend beyond obvious symptoms to impose a substantial financial burden and a major impact on the lives of those affected and seeking relief. The right pillow can also help with a more restful and healing night’s sleep. One of the most profound benefits is the effect using a good neck pillow can have on the curve and alignment of the neck when used properly over a period of time.

Read the rest of this entry »

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photo credit: waffler

sleep cycle

I am a big fan of lifehacker’s posts. Today I found out this one:

How to Reboot Your Sleep Cycle and Get the Rest You Deserve.

Hope you find it useful.

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If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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photo credit: bedzine

sleep well

Want to sleep better? Suffer from insomnia or other sleep-related issues and just cannot seem to get a good night’s sleep, then this article is for you.  Sleep is crucial not only to one’s health, but to one’s emotional well-being and state of mind.  After all, trying to slog through a long day on little sleep is miserable – yet preventable.

One of the biggest reasons why people cannot seem to doze off and stay that way through the night is poor equipment.  Your bed is a piece of furniture, but it is also a piece of equipment – something you use to get a good night’s sleep.  And nothing is more important to a bed than the key piece: the mattress.  Knowing a few things about selecting a good mattress can go a long way in helping you find a night of restful slumber.

Here are 3 secrets to finding the best mattress for you.

Identify Your Posture

Everyone sleeps differently.  You more than likely sleep in a different way than your spouse; if you have kids, they may sleep differently from you.  Generally speaking, though, there are three main sleeping postures:

1. On the back
2. On the stomach
3. On the side

Each of these postures requires different support from a mattress.  Therefore, determining which posture you have can affect the best mattress for you.  For example, many people who sleep on their backs prefer firm mattresses.  On the other hand, people who sleep on the side tend to prefer softer mattresses.  Then there are those who rotate through these positions during a night.  The best mattress for them may be in the middle.

Look Into Memory Foam

Some sleepers enjoy a firm mattress; others like a soft one.  But, even if you prefer one or the other, you still may not be getting enough sleep because the mattress you “like” doesn’t support your frame very well.  One way to help avoid this is to look into memory foam mattresses and mattress covers.

Memory foam works by adhering to your frame, supporting it and molding itself to your body.  Over time, the foam adapts to you and provides snug comfort.  It also reduces back pain by giving you more stability.  Instead of a traditional, flat-top  mattress, try a memory foam one if you are having pain related to sleeping, insomnia, or other problems.

Know The Types

Finally, you should look into the various types of mattresses out there and learn what works and what doesn’t. Most mattresses are your typical coil/spring varieties.  There are other types, though, such as feather or down mattresses, water beds, air mattresses, and foam mattresses.  Not all of these are recommended.  For example, water beds contribute to back pain and insomnia because they do not offer adequate support to your body.  The same could be said for feather mattresses (although feather mattress covers that go on top of the mattress generally are fine).

I recommend testing each before buying, because the type of mattress goes a long way to determining if it will be a good match for you. Finding the right mattress sure can help you sleep better.

Health & Fitness

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Calm down

Insomnia has been a problem for people throughout the ages, and continues to plague humanity today.  We need sleep, desperately – our bodies and minds do not function well at all without it.  Yet, in today’s fast-moving society, there are a lot of obstacles to a full seven or eight hours worth of sleep.  To get around these obstacles and sink into a restful sleep, we resort to many treatments and cures – such as over-the-counter sleeping aids.

OTC sleeping aids are relatively new, and are constantly generating buzz in the news as new products are developed and released.  With hundreds of products out there, and company after company promoting their line of sleep aids, the market is completely saturated with potential treatments.  Here is the latest buzz about OTC sleeping aids and whether or not they really work.

Melatonin And Side Effects

Melatonin, a hormone found in your brain that regulates your day-night cycle, has been used widely as a OTC sleeping aid for the past couple of decades.  In the United States, it is classified as a food supplement and therefore isn’t regulated, but in the United Kingdom, it is classified as a hormone and is available only as a prescription.  This is because of the potential side effects associated with melatonin.

Melatonin became very popular because it is viewed as an all-natural, completely safe way to help one get to sleep.  But, while melatonin is effective at regulating sleep, it is not free from side effects.  Researchers have found that using melatonin can cause headaches, abdominal pain, nausea, low sex drive, and grogginess, among other effects.  This isn’t to say that melatonin doesn’t work, but one should be aware of side effects, even if they are not universal.

Short-Term Vs. Long-Term Treatment

One popular misconception is that OTC sleeping aids are good for long-term use, i.e. over several months or years. While the problems that cause insomnia may persist, OTC sleeping aids shouldn’t be used for long-term treatment.  The reason is because these products are designed to treat the symptoms of short-term insomnia, not the causes.  The causes usually have to be treated through other means (some of which are medical).

photo credit: darkpatator

Calm

You do not want to get in the habit of taking an OTC sleeping aid on a regular basis in order to get sleep, even if it is natural. Eventually you have to fix the problems and causes of chronic insomnia if you want lasting solutions.  But, it is okay to use OTC sleeping aids in short-term situations, and to deal with bouts of insomnia that pop up every now and then.

Sleeping Aids And Restorative Sleep

One of the main functions of sleep is to give the body a chance to rest and recuperate.  This is called restorative sleep, and it is vital to life. There is evidence that OTC sleeping aids can interfere with restorative sleep and prevent the therapeutic effects that sleep brings to your body.  This means that you may very well feel worse than you did before you started the medication!

For this reason, make sure to consult with a physician before beginning a course of treatment that involves OTC sleeping aids.

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Happy pillows

If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

photo credit: Tambako the Jaguar

Feathers?

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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best sleep

To humans, sleep is one of the most important biological functions we have.  Life itself depends on our ability to hit the hay at the end of a long day and catch some shut-eye. Unfortunately, so many of us go without proper amounts of sleep, resulting in groggy, drowsy, and irritable zombies who shuffle their way through the next day.

So, in short, sleep is good.  But why, specifically, should we get at least 7 hours of sleep a night? What are the benefits and purposes of sleep? To answer that, here are the 7 best reasons to sleep at least 7 hours each and every night.

1.  Sleep restores your body.

During an average day, your body goes through a lot of stress. Walking, talking, digesting food, breathing, thinking, worrying, running, lifting, moving – all of these activities take a toll on your body’s organs, muscles, and nerves. Sleep is your body’s chance to give your body a much-needed break.  It’s like stretching after working out – if you don’t, your muscles will ache.

2. Sleep improves your mood.

It is a proven fact that sleep has positive benefits for your mood. When we wake up refreshed and energetic, we are more optimistic and happier; when we are sleep deprived, we are irritable and cross.

3. Sleep allows memories to form.

The experiences we have during an average day are short-term memories. Sleep is the process by which our brain takes these short-term memories and stores them into the brain, allowing them to become long-term memories.  Have you ever been sleep deprived and very absentminded and forgetful? The lack of sleep is why.

4. Sleep allows knowledge to crystallize.

Similar to memories, the knowledge we gain during a day does not crystallize, or become ‘learned’, unless the brain has the chance to store it away.  This occurs during sleep. That is why cramming before an exam is inefficient; the brain has not had time to properly store the information gained.

photo credit: skittzitilby

calm

5. Sleep replenishes energy.

Your body burns calories each waking second to keep your body’s inner furnace boiling. Carbohydrates form the prime source of fuel for your body, and as the day progresses, your body burns up more and more. Sleep provides a resting period for your body, allowing it to replenish enough energy to where you can wake up feeling refreshed.

6. Sleep keeps your brain functioning.

If you have gone a long period without sleep, you have probably noticed that your brain just didn’t function as well when you were deprived. You won’t be able to focus as well, nor will you be able to process information properly.  Sleep gives your brain the chance to basically take a break from 24-7 cognitive function so that it can be sharp the next day.

7. Sleep is vital to life.

Believe it or not, going a long period of time without sleep can be fatal. It is estimated that going more than 10 days without any sleep at all will kill you – which is the most important reason to catch some Z’s.

You need to sleep at least 7 hours a night, and generally no more than 8 for your average adult. The 7 best reasons to get at least 7 hours of sleep a night listed above hopefully have given you food for thought…and something to sleep on.

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Myths abound in our culture today, and misinformation unfortunately is a fact of life.  Not all of it is intentional; sometimes, people unintentionally spread misinformation because they haven’t been told otherwise.  Well, in an effort to reduce the misinformation going around about sleep, this article will discuss the top 10 myths about sleep and sleep aids, so that you may receive the truth regarding these important topics.

Myth #1: Sleep Isn’t Important

There are many ‘go-getters’ and ‘self-starters’ out there with blogs, articles, and books claiming that they function as well as – if not better than – most people on as little as 3-4 hours of sleep per night.  I don’t doubt that some people may be able to do this, but 99% of the population needs at least 7 hours of quality sleep per night.

Myth #2: Naps Are Sufficient

Along with the myth above, there is a myth that taking regular naps during the day is just as good as getting a continuous good night’s rest.  This is not true, and if you try to go down this route, you will not only waste time, but will feel groggy throughout the entire day.  A nap of around 20 minutes can actually boost attention and energy levels, but only temporarily –  and isn’t something you should do more than once a day.

Myth #3: Sleep Aids Don’t Work

They actually do (otherwise doctors wouldn’t prescribe them!). Not all are created equal, but the vast majority of sleep aids that are prescribed really are effective.

Myth #4: Dreamless Sleep Is Bad

Some say that if you do not dream while you sleep, then you are not getting a good night’s rest.  This is also untrue.  Whether or not you dream usually doesn’t have an effect on the quality of your sleep – unless, of course, your dreams or nightmares awaken you during the night.

Myth #5: The Best Sleep Aids Are Medical

While there are plenty of quality sleep aids that are prescription-strength, the best sleep aids are not necessarily from a pharmacy.  Many natural sleep aids, such as melatonin, chamomile tea, valerian, and herbs and foods rich in magnesium, can help tremendously.

Myth #6: Regular Sleep Times Aren’t Important

Oh, definitely not true.  You need to go to bed and awaken at roughly the same time each day in order to get a quality night’s sleep.  Otherwise, your body’s rhythm will be thrown out of whack.

Myth #7: Energy Drinks Make Up For Poor Sleep

Nothing makes up for poor sleep.  Downing a Red Bull or Five Hour Energy Shot is a poor substitute.  It may give you a temporary boost of ‘energy’, but that is a very short-term fix.  After the effects wear off, you will likely be even more tired because your body still hasn’t had that recuperation time.

Myth #8: Silence Is The Key

Actually, listening to soft, relaxing music while trying to get to sleep can actually aid you in sleeping better. Many music machines have been created specifically to help people slumber.

Myth #9: Eating Has No Effect On Sleep

To the contrary, what you eat and when you eat it will affect sleep. You shouldn’t eat anything more than a snack less than three hours before you head to bed.  Digesting food will keep you awake.  Also, foods high in sugar or caffeine will also keep you up.

Myth #10: Sleep Aids Are Unhealthy

Some sleep aids, like kava, are not healthy for you.  But, most of them are.  Look for ones that have been evaluated by the Federal Drug Administration to make sure.  If it has been approved by the FDA, it more than likely is good to go.

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This probably will not come across as something you will have to sleep on in order to understand, but studies show that our well-being – how we go through each day and perform physically, mentally, and emotionally – is affected to a great extent by how much sleep we get and how good it is.

Anyone who has had a hellish day after tossing and turning all night – walking around like a zombie, forgetting things, and feeling completely drained – knows that not getting good sleep is a good way to wreck a day and make someone in dire need of sleep remedies.  Now, neurological studies conducted in America’s top schools, such as University of California-Berkeley and Harvard Medical School, give a scientific basis as to why. They also point out why a sleep aid and other cures for insomnia work.

Why Sleep Matters: How The Brain Works

Sleep is basically the period of time in which the brain rests and consolidates all the information that it gathers throughout the day.  Without this process, your brain cannot make sense of what it needs to understand, nor can your body recuperate from the stresses of the day.  These combined problems create weak and tired bodies – and make many turn to a good sleep aid to help them slumber.

So, energy and mental alertness are two benefits of good sleep and good sleep remedies. But, that is not all.

Your Thoughts And Your Emotions

While the physical aspect – sluggishness, reduced reaction times, and tiredness – of poor sleep is understood, the mental and emotional effects of poor sleep are now better understood.  The brain is a complicated machine, and it needs time to run itself.  Your moods are directly affected by a brain that cannot function like it should.  This is why people who sleep poorly and can’t find a good sleep remedy feel irritable and crabby.

Researchers have more evidence that poor sleep can be a contributing factor in depression, and not just a symptom of the disorder.  If your brain cannot work properly, it will have a problem controlling hormones and neurotransmitters – the chemicals that regulate, among other things, your mood.  So, if you are not getting adequate sleep on a long-term basis, your brain will not be able to make you as happy as you would otherwise be – thus creating the chemical imbalance that leads to depression.

The Importance Of A Good Sleep Aid

With this latest research, it is even more critical that you find the best sleep aid you can get. Some people turn to music therapy – with calm, soothing tones and sounds – to help them get to sleep.  Some people turn to herbal sleep therapy, which uses all-natural herbs to regulate and calm the body so it can rest.  Others like to use other cures for insomnia, such as a sleep aid like melatonin – a naturally-occurring hormone – to help control the body’s natural day and night cycle.

Whatever the sleep aid that is used, it is important to know that sleep is absolutely vital.  Therefore, anything you have to use as a sleep remedy in order to get your ZZZ’s is a must. Science has spoken: If you want a better day, hit the hay.

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