LIFESTYLE

Bedtime A BY Story TERRI FERRAGUT

You may have purchased every pillow on the market to alleviate an aching neck or had physical therapy to keep shoulder pain in check. Despite supportive mattresses and pliable pillows, you still feel sore and stiff in the morning. According to the Centers for Disease Control in Atlanta, an estimated 20.4% (50 million) of U.S. adults cope with chronic pain every day. While pain can result from many things, “how” you sleep plays an important role. According to experts, it might be time to consider changing the position in which you sleep. Inspired Home spoke with Dr. Seema Khosla, Medical Director at ND Center for Sleep, for some of her thoughts.

SIDE SLEEPING Most Americans sleep on their sides, according to the National Sleep Foundation. While painless for many, it can cause shoulder and hip pain. Right-side sleeping may aggravate heartburn with science proving that lying in that position loosens your lower esophageal sphincter. These involuntary muscles keep acid from rising from your stomach into your throat. Left-side sleeping seems to keep the trap door between the throat and stomach shut, so leftie sleepers are less likely to experience acid reflux. If you are waking up with muscle or joint pain, try these options: Buy pillows thick enough to support the head, taking pressure off your STOMACH SLEEPERS shoulders. Tucking a pillow beteen your knees Though they’re rare, stomach sleepers can will support your lower back. Dr. Khosla adds, “If experience a world of hurt. Turning the you just can’t get comfortable, it might be time head to one side or another to breathe to consider a mattress topper or a new mattress. further increases the possibility of muscle That often allows people to sleep on their side and joint pain. If you’re a stomach sleeper, without experiencing hip or shoulder pain.” try using a flatter pillow to reduce strain on your neck. Doctors suggest putting a pillow underneath your forehead to elevate your mouth and nose. This allows you to sleep with your face straight down, eliminating that crick in the neck altogether.

BACK SLEEPING – THE BEST? Only a small percentage of us are back sleepers so count your lucky sheep if you are. Back sleeping is good for pain management. It allows your body to rest in a neutral position, which is great for reducing aches. It also cuts down on heartburn, as it keeps your head elevated above your chest. If you are a back sleeper, rest your head on a pillow that’s thick — or thin — enough to keep your skull exactly level with your body. This position, however, is not great for snorers. “Elevating the head of the bed may be helpful if someone snores,” Dr. Khosla says, adding a word of caution: “Back sleeping can exacerbate an existing condition of sleep apnea.”

WANT MORE INFORMATION?

If you aren’t sleeping well and it’s not alleviated by simple measures, a visit to your doctor might be in order to rule out underlying sleep disorders. Questions?

Contact: SEEMA KHOSLA, MD, FCCP, FAASM Medical Director Center for Sleep, LLC ND Center for Sleep Phone: 701.356.3000 telemed@medbridgegroup.com info@medbridgegroup.com

SWITCH YOUR SLEEP POSITION As a side and stomach sleeper, you may still wake up sore. Consider training yourself to sleep on your back. When you’re ready for bed, put pillows on both sides of your body and one under your knees. This should hold you in place and keep you from flipping to one side. Dr. Khosla adds an important consideration: “Surgery sometimes forces us to A WORD change sleep positions Changing your sleep position may seem odd, but comfort is — such as knee surgery, key. If your current sleep position is working for you, there’s no which may force people reason to change. If you’re in pain or uncomfortable, your sleep to sleep on their backs. quality can be affected. When changing your sleep position Sometimes, that’s when makes you feel better, that’s great; but if trying to sleep differently we see sleep apnea.” Be starts disrupting your circadian rhythms, it might not be worth patient with yourself and changing. In terms of good sleep hygiene, Dr. Khosla reminds with the change. us to be intentional about our sleep environments. “Tossing and turning is often due to the inability to get comfortable — it might be worth investing in a better bed because we spend more time in bed than our vehicles — yet spend far less on our sleep space. Oftentimes your mattress will play a role in sleep position. Is it too soft? Hard? Does it make you sink in too much and place your spine out of alignment? Is it supportive enough to allow for side sleep?” Pay attention to your sleep quality. It is extremely important to your overall health, including your memory, mood and energy. Sweet dreams!

Seema Khosla, MD, FCCP, FAASM Medical Director

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