Good Mattress, Pillows Will Help You Sleep Comfortably, According to the American Chiropractic Association (A CA)

ARLINGTON, VA -- Do you dream of getting a good night’s sleep? If you’re like many Americans, the stresses of work and family life might have you tossing and turning each night and waking up on the wrong side of bed each morning.
             
“Believe it or not, you can live longer without food than you can without sleep,” says Dr. Jerome McAndrews, a chiropractor and national spokesperson for the American Chiropractic Association (ACA). “Sleep is vitally important, yet it can be terribly elusive to many of us in today’s fast-paced world.”

W.C. Fields once joked that the best cure for insomnia is to get a lot of sleep. But lack of sleep is no joke; not only can it make you feel cranky and tired each day, it can also cause your brain to function improperly, making it impossible to perform even the simplest of everyday tasks.

While there might not be much you can do to prevent the occasional work-related nightmare that wakes you up at 2 a.m., a good mattress and pillow, as well as a few simple lifestyle and nutritional changes, can work wonders when it comes to getting a good night’s sleep.

The American Chiropractic Association and Dr. McAndrews recommend the following tips to help you get a good night’s sleep:

• When choosing a mattress, look for one that is comfortably supportive. Although the very firm “table board” mattress used to be in vogue, Dr. McAndrews says the new industry trend toward “selective support” is best. Selective support allows you to press down one area of a mattress, leaving other areas unaffected.

• If you do have back pain, you might want to firm up the support of your mattress by placing a board under it. But do this just until the pain has gone away; such firmness is not good for “routine” sleeping.

• Be sure to choose a mattress that is finished on both sides so you can "rotate" it, just like you would your car tires. Every few months, turn it clockwise, or upside down, so that body indentations are kept to a minimum.

• When you’re purchasing a mattress, don’t be embarrassed to actually lie down on it at the store to check its fit and comfort. Don’t just sit on it to test it.

• If you’re in the market for an air mattress, take heart. One advantage to sleeping on an air mattress is that both sides of a double bed can be adjusted individually for the comfort of the person sleeping on each side. However, you should still be sure that even an air mattress is not too firm. Look for an air mattress that has a “cushion” stitched to the surface.

• Be selective when choosing a pillow. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.

• Try to limit your intake of caffeinated beverages such as coffee, colas and tea. If you do drink caffeinated beverages, try not to drink them late in the day or close to bedtime. Caffeine is a stimulant and can make it difficult for you to fall asleep.

• A regular exercise program can help you sleep more soundly at night. Exercising in the mornings is best, but if you must exercise in the evenings, do so at least two hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.

•  Try to eat an early dinner Eating after 6 p.m. may interfere with sleep as your body works to digest the food you’ve eaten.

• Always drink at least eight 8-ounce glasses of water per day. Although an ice cold glass of water can be refreshing, cold water can disturb the digestive system due to its “shock” effect. If you have trouble sleeping, drink tap water at room temperature. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water - above and beyond the eight 8-ounce glasses of water you should drink each day anyway.

Chiropractic Care Can Help...

If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic for a spinal adjustment. Doctors of chiropractic are trained to treat the aches and pains that can interfere with a restful night’s sleep. They can also offer nutritional and ergonomic advice that will help you get a good night’s sleep.