If you’re thinking “how does chiropractic relate to changing my sheets?” – you’ve got it all wrong. Today we’re looking at how to improve your quality and quantity of sleep, the do’s, the don’ts and the why of it all.
So many things can affect our sleep – from pain, sleep apnea, and poor sleeping conditions to depression, anxiety, stress and more. Studies have shown that chronic lower back pain can impact sleep and sleep disorders. Additionally, stimulants such as caffeine, tobacco and alcohol can also contribute to poor sleep (1). Furthermore, substandard sleep can lead to an adverse effect on day-to-day activities and patients’ overall well-being (2).
“Sleep is the golden chain that ties our health together” – Thomas Dekker
When it comes to managing back pain – one of the main things I ask my patients is: how do you sleep at night? It may seem a bit personal – but it makes a significant difference. You should sleep for approximately 6 – 8 hours per night. If you were sitting incorrectly at a desk, you’d make sure to fix your set up within your working hours. The same should be done for sleep. The only difference is that you need to prepare for sleep prior to actually getting into bed.
The International Spine & Pain Institute (3) came out with a checklist of easily achievable tasks that help enhance your sleep. The list may look long, but it is important to know that you do not have to do all these things tonight – try doing one to two at a time. Habit building is slow, and overtime you will certainly better your sleep state. You may not notice an improvement immediately, but overtime you should start feeling more recharged, energetic, and prepared to tackle the day (3).
Remember – one or two items per night. Don’t rush yourself to do more.
Checklist:
Pick a bedtime and stick to it
o No, 2am is not an option
On that note, have a set wake up time
o Pick a time that doesn’t result in a morning-madness rush
Limit screen time before bed
o 1 hour before bed, try creating a calm environment by limiting technology. This includes sending those last-minute emails or messages that can be dealt with tomorrow.
Drink your liquids during the day!
o This evades needing the bathroom during sleep time. Try avoiding alcoholic beverages later at night and limit caffeine intake to before 1 pm.
No kids or animals in bed
o I know, this is a tough one, but your pets will survive the night on their comfortable cushions. Co-sleeping is the exception to this rule, until both you and baby feel comfortable to sleep separately.
Your bedroom should be dark and cool
o Since kids aren’t in the bed with you, a dark room shouldn’t be a problem. Use your curtains to block out unnecessary lights and keep the windows open for fresh air.
Exercise
o How about an early evening walk to reduce stress? Try do aerobic exercises such as swimming, cycling, elliptical, walking or rowing. Any form of exercise is great!
No naps
o I know, another tough one. In extreme circumstances – a 20 to 30-minute nap shouldn’t mess with your sleep schedule.
Keep a journal nearby
o Are you the type to get your best ideas at night? Instead of getting out of bed and increasing adrenalin – keep a book nearby to write down all your finest ideas and thoughts.
Relax, breathe, meditate & read
o An hour before bed, pick your favorite relaxing hobby and do it to slow your mind down after a long day.
“Never waste any time you can spend sleeping” – Frank H. Knight
Download the "My Sleep Hygiene Checklist" here:
These strategies are merely suggestions to help you achieve a better night’s rest. It takes time to change a long-term habit – so don’t become despondent if it doesn’t get better immediately. Overtime, you will hopefully achieve increased sleep, wake up feeling invigorated for the day, improve your mood and prepared to take on the world.
References:
1. Marty, M., Rozenberg, S., Duplan, B., Thomas, P., Duquesnoy, B. and Allaert, F., 2008. Quality of sleep in patients with chronic low back pain: a case-control study. European Spine Journal, 17(6), pp.839-844.
2. Sezgin, M., Hasanefendioğlu, E.Z., Sungur, M.A., Incel, N.A., Çimen, Ö.B., Kanık, A. and Şahin, G., 2015. Sleep quality in patients with chronic low back pain: a cross-sectional study assesing its relations with pain, functional status and quality of life. Journal of Back and Musculoskeletal Rehabilitation, 28(3), pp.433-441.
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