Sleep is a very important part of our lives - it is a time when our bodies relax and re-energise to allow us to function at our best during the day. A good night’s sleep can help with mental health and ensure we are feeling focused and happy the next day. Most people will have a bad night’s sleep every so often, but if lack of sleep becomes a regular pattern, it can take a large toll physically, mentally and emotionally.
People who suffer from chronic back pain, headaches and neck pain often wonder if improving their sleep hygiene can help with their conditions.
As a chiropractor it’s not uncommon to have people ask “Should I change my pillow?” or “Is it because of the way I sleep?” When the problems become worse at night, it is often an indicator that sleep may be a factor.
Sleep is important for mental health
Good sleep habits have been shown to improve your mood and concentration.
They may also help you control overeating and help prevent obesity.
Lack of sleep is linked to symptoms of depression such as feeling down, hopeless, irritable, having thoughts of suicide, and using alcohol or other drugs.
Research suggests that for every hour of sleep you miss at night, there is a:
14% increase in risk of unpleasant emotions or feelings that affect day to day function
38% increase in the chance of feeling sad and hopeless
42% increase in the chance of having thoughts of suicide
Sleep and chronic pain
Pain and sleep are in a toxic relationship with each other. Pain worsens sleep and poor sleep worsens pain. If you don’t get enough quality sleep, this can increase the sensitivity of brain pathways to pain. So, treating your sleep problems may help reduce pain.
Part of the process of managing chronic pain is addressing the underlying lifestyle factors such as diet, stress, sleep, coping strategies and social support. While addressing sleep is usually not a magic bullet in itself, but rather part of the bigger picture, getting an appropriate amount of sleep has a monumental effect on overall health and wellbeing and could make a significant difference in improving quality of life for people affected by chronic pain.
General advice about sleep
We use the term ‘sleep hygiene’ to talk about good sleep habits and how to form them. There has been a great deal of research in this area and evidence has been gathered to suggest that there are a set of strategies that can be used to enhance good sleep and provide long-term solutions.
While medications to treat insomnia can often be useful in offering short-term relief to people who suffer from poor sleep, they are generally not used as a long-term solution as they do not address the root cause of the sleep problems. As well as this, ongoing use could lead to dependence and mask the issues that have led to forming poor sleep habits.
To improve your chances of having a good night’s sleep regularly you could try:
Using relaxation strategies such as having a bath before bed or doing some deep breathing exercises to reduce the stress in your body that may accrue if you worry about not sleeping well
Learning how to meditate and practice mindfulness
Distracting your mind from worrying about sleep by listening to music or a podcast as you fall asleep
Having an awareness of your anxiety levels and the way they affect your experience of pain and sleep and working to minimise anxiety triggers close to bedtime
Using heat packs and pillows to improve comfort in bed, in consultation with your doctor or health professional
How long should you sleep?
While sleep needs are constantly shifting in the early part of life, by the age of 20 most people have settled into their pattern of sleep requirements. These requirements vary greatly between different individuals and their needs, but on average most adults need 7 to 9 hours of sleep each night in order to feel rested and be able to operate normally the next day.
Some people may genuinely need less sleep than this and still be able to function and perform as normal, while others try to manipulate their sleep patterns to suit a busy lifestyle, but are not getting the rest they need. We don’t yet understand fully why there is such an individual variation in sleep requirements, but we do know that listening to your body and getting the required amount of sleep to help you feel refreshed is important.
You may hear people say that less sleep is required as you age, but that is a myth. In fact older adults tend to sleep less well. This can lead to spending more time in bed and means that good sleep hygiene and habits can become even more important.
How long should children sleep?
Like adults, the children’s sleep requirements can vary between individuals, but as a general rule, most children will fit within these guidelines. The way a child functions during the day is usually a good indicator of whether they are getting enough sleep
0 to 3 months: 14 to 17 hours a day, including naps.
4 to 11 months: 12 to 16 hours a day, including naps.
1 to 2 years: 11 to 14 hours, including naps.
3 to 5 years: 10 to 13 hours. Some will still need naps.
5 to 13 years: 9 to 11 hours.
14 to 17 years: 8 to 10 hours.
More sleep advice for children and adolescents can be found on the Headspace website.
What’s the best position to sleep in?
Many people have opinions about the best position to sleep in to reduce pain and increase quality of sleep, however there is not a lot of evidence to back up these claims. Babies and children often sleep in some very odd positions and this is not a cause for concern as long as they are not waking up more regularly than usual and functioning well during the day.
As we progress through life, most adults sleep on their sides exclusively, but again this varies between individuals and there is no hard and fast evidence to suggest that there is one sleep position that is best for everyone.
There are some conditions that require specific sleeping positions. Pregnant people should not sleep on their backs late in pregnancy, young baggies should sleep on their backs and people with certain heart conditions need to sleep on an angle. In these cases, your doctor will be able to advise which positions are best for your condition.
Anthropology studies have found that traditional cultures use a variety of different sleep positions, which varies between individuals. These cultures also experience lower rates of musculoskeletal issues, which suggests it may be more about sleeping in one place rather than in a particular position.
Why talk to your chiro about sleep?
If your sleep issues are related to chronic pain, a chiropractic adjustment may be a good place to start. A chiropractor can advise on pain management techniques and assist you in developing better sleep hygiene to improve your chances at a good night’s sleep.
A chiropractor will discuss your sleep habits with you, look at your sleep history and examine the physical factors that may lead to poor sleep. For those who do not want to take prescription drugs to assist with sleep, or who are looking for longer term solutions, talking to your chiro may be a good alternative. Even for those who do not experience chronic pain, chiropractic adjustments may help with increasing circulation to muscles and allowing the body to relax more naturally, priming it for sleep.
The final word on sleep
Sleep is one of the most important areas of our lives, especially when it comes to overall health. There is no ‘one size fits all’ to solving sleep difficulties, it is a highly individualised process.
What can help is being aware of your body and its needs - observe when you feel most rested and note how much sleep you had the night before and the sleep habits you followed.
Do what works for you - for example I know that I won’t feel rested unless I’m sleeping on my own pillow, so I always take it with me when I’m travelling.
If poor sleep is becoming a regular part of your life, consider making an appointment to talk through your issues and discuss possible solutions.
Can a chiropractor help you sleep better?
Contact us or book an appointment at our clinic in Canberra.
Sources
Pain and sleep - The Sleep Health Foundation
Sleep needs across the lifespan - The Sleep Health Foundation