Natural Sleep Aid:

The Healing Power of a Great Night's Sleep

What's the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. Yes, it's sleeping.

In general, you in all likelihood spend between six to ten hours a night sleeping. That's 33 percent of your life. Now when it comes to back pain, those are some of the most crucial hours in your day. Sleep helps your body heal. It's really the only time your muscles can completely rest and recover. Additionally, there are numerous studies that cite a interconnection between sleep and healing. Additionally, they show that, among other things, human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity are produced while sleep.

Fundamentally, if you're not getting good sleep—whether it's due to pain, anxiety, fear or whatever—you're not offering your muscles, especially your back muscles, time to rejuvenate themselves for the next day's activities.

Take it from me, I know. During my struggles with all forms of back pain and discomfort over the years, I've come to grasp first-hand how vital restful sleep actually is. In this article, I'd like to share with you what I've learned.

What's the Best Mattress

Is firm better than soft? From a physiological standpoint, a more supportive mattress is better regardless of what sleep position you prefer.

With having said that, the real answer is this: The best mattress is the one that aids you to sleep well and wake up without any extra pain and stiffness. It's basically about personal preference and what you are used to.

During my life, I have tried them all. I tried a memory foam mattress but it was too soft. (I gave to my parents, and they love it.) I now use a firm box spring and mattress plus a towel under the sheets to supply you extra support to my hips and pelvis.

Special Secret Tip:

In case you missed it—I put a towel under my fitted sheet. Consider a small blanket, it works well too. Here's what you do: Fold the towel or blanket in half (and in half again if it's thin). Place it under the fitted sheet—so it doesn't move around during the night—under the small of your back and spreading down toward your knees.

In general, this additional support helps prevent your pelvis from sagging into the mattress. It might just make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added strain that comes with remaining in one sleeping position all night long.

What's the Best Position to Sleep In?

Remember that the mattress you chose, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. For the most part, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best. Stomach sleep is the least desirable if your back is not adequately supported.

When it comes to me personally I like a modified side-lying position, using full-length body pillow. Essentially I sleep "hugging" the pillow with my arms and legs, which is really comfortable and takes pressure off my lower back. Consider trying it sometime. Body pillows can be found at most retail bedding stores. Body pillows are not expensive and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.

Why am I Sore When I Wake Up?

In effect, those with back pain don't roll over as much as those without pain. You may even find your self with limited movement. Not to mention, because the hips are the heaviest part of the body, they sag into the mattress over time. So this puts undue pressure on the ligaments, joints and muscles of the lower spine. This is why I recommend the added support under the fitted sheet.

Visualize it like stretching the same muscles for six to eight hours straight. Do you think that would feel good? Of course not. For this reason and many others, it's no wonder you wake up sore. Discover a way to support your body and you will cut down the inflammation.

A few more tips are below, and I encourage you to think of your own comfort-enhancing positions and/or techniques.

A Few More Tips

• Don't drink any fluids 60 minutes before bedtime. This is so you don't have to go to the bathroom and then have trouble falling back asleep.
• No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.
• Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.
• As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.
• Dress in warm bed clothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body, in this case trying to keep warm, your body will be more relaxed. Healing is always better when the body is relaxed.
• Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep. It's called "Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance," by Dr. James B. Mass. It's available on Amazon.com for about $10. That would be money well spent.

Finally, consider an all-natural Sleep Aid like Sleepzyme instead of drugs that might create a dependency or have other harmful side effects. You can read more about it and even try a bottle of Sleepzyme for Free today if you like!! You've got nothing to lose and a great night's sleep to gain.