A good night's sleep is an essential part of a
healthy lifestyle; however, an estimated 70 million Americans complain of
sleeplessness. This October, during National Chiropractic Month, the American
Chiropractic Association (ACA) is offering advice to help consumers select comfortable
mattresses and pillows that can help limit unnecessary back and neck pain.
"Americans spend one-third of their lives sleeping, so it makes sense to
invest in a sleep set that can improve your comfort and overall health,"
says Scott Bautch, DC, DACBOH, spokesperson for the American Chiropractic´
Association. "Many people don't realize the reason for their neck or back
pain is literally right underneath them -- it's their mattress and
pillow."
A 2006 study published in the Journal of Chiropractic Medicine showed that
sleeping on a new mattress can significantly reduce stiffness and back pain.
Researchers found that study participants reported immediate and sustained
benefits after sleeping on a new mattress. This was especially true of
participants who entered the study with back pain complaints, as they reported
a 63 percent improvement in back discomfort with a new mattress.
When it comes time to purchase a new mattress, the ACA recommends the
following:
Shop for Support
Look for a mattress that provides uniform support from head to toe; if there
are gaps between your body and the mattress (such as at the waist), you're not
getting the full support you need. Mattresses can be too firm; pay close
attention to uncomfortable pressure on prominent body features such as the
shoulders, hips and low back.
Shop for Comfort
When mattress shopping, give each option a good trial run before you buy; lie
down on a mattress for a minimum of five to 10 minutes to get a good idea of
its comfort level. If you cannot find a comfortable position, you probably have
the wrong mattress.
Shop for Size
Does the bed provide enough room for both you -- and your sleeping partner if
you have one -- to stretch and roll over? The ideal mattress will also minimize
the transfer of movement from one sleeping partner to the other, which means
one person shouldn't feel motion as the other leaves the bed.
Generally, a mattress should be replaced every 5 to 8 years to ensure proper
support and comfort. Be aware that life's changes can signal the need for a new
mattress as well. For example, people who have lost or gained a considerable
amount of weight, those who have a medical condition which has changed the way
they sleep, or even those who've changed partners may need to consider a new
mattress.
Pillows important, too
After investing in a quality mattress, don't forget to choose an equally
supportive pillow, advises ACA spokesperson Steven Conway, DC, DACBOH, Esq.
"People will spend thousands of dollars on a mattress and then skimp on a
pillow that doesn't support their head and neck properly," he observes.
When selecting a new pillow, ACA recommends selecting one with
ergonomically-designed features, which will enhance comfort and limit pain.
Look for pillows that are:
-- Designed to keep the spine in natural alignment. 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. Avoid pillows that are so thick or thin that they angle your head
and neck away from your body.
-- Designed to support different sleep positions, including side sleeper or
back sleeper. (It's best never to sleep on your stomach, as it's the most back
unfriendly sleeping position.)
-- Hypoallergenic.
There is no such thing as a universal fit when it comes to pillows, Dr. Conway
notes. "Find a pillow that is consistent with the shape and size of your
body. If you find yourself sleeping on your side with one hand propped under
your pillow, that's a clue that you're not getting the support you need from
that pillow," he explains.
If you continue to experience pain and discomfort at night or have difficulty
falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are
trained to treat spinal problems that can interfere with a restful night's
sleep. They can also offer nutritional and ergonomic advice that can help
improve the quality of your sleep. To find a chiropractor near you, view ACA's
searchable member database at http://www.ACAtoday.org/DOCsearch.
The American Chiropractic Association is the nation's leading chiropractic
organization representing more than 16,000 doctors of chiropractic and their
patients. For more information, visit http://www.ACAtoday.org.
American Chiropractic Association
http://www.ACAtoday.org
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