Sleep Tips for Chronic Pain SufferersTrying to sleep with chronic pain? 15% of adults report chronic pain; however, in older adults, that number increases to more than 50%. The pain could be a result of an accident, medical conditions like fibromyalgia or rheumatoid arthritis, birth defects, or other illnesses. Unfortunately, the majority of chronic pain sufferers can also have serious sleep issues. Most notably, those with chronic pain have difficulties falling or staying asleep, and often experience early morning awakenings. This non-restorative sleep leads to daytime sleepiness and/or fatigue. Recent clinical studies show that poor sleep also lowers our threshold for pain. In other words—if you’re not sleeping well, your body will feel and experience pain more. While the underlying mechanisms are not fully understood, sleep and pain share many of the same physiological systems and this overlap can create a “vicious cycle”. Poor sleep enhances pain, and pain disturbs sleep. It’s critical to manage both simultaneously. Reduction of pain during the day and night may promote better sleep and possibly lessen pain on the following day. I previously shared seven tips to help the general public sleep better, but today, I wanted to point out some other things chronic pain sufferers should consider to help them sleep better. 1. Work closely with your physician to manage your pain. Most pain medications significantly alter sleep patterns and may contribute to enhanced pain perception during the day! Discuss alternatives if your sleep is an issue. 2. Always strive to get enough quality sleep. Research shows that even while pain-free, poor sleep is a risk-factor for chronic pain later in life. 3. Many pain conditions have proven therapies to naturally reduce pain levels. These include low-impact exercises, relaxation techniques or changes in lifestyle, such as diet. It’s important to seek a specialist’s recommendation for your situation. 4. A firmer mattress is not better for pain. Recent studies have concluded that overly firm mattresses can contribute to pain levels in subjects with back pain. Consider a Sleep Number bed that can be adjusted to the exact level of comfort you need on any given day. Sleep Well.
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Sleep Facts About Women You Should KnowHappy Mother’s Day from Select Comfort! This weekend we’ll celebrate the women in our lives and honor them with flowers, gifts and maybe…sleep? It’s not a secret that women are different than men. So it comes as no surprise to me, a profoundly observant “sleep geek,” that women have different sleeping habits than men. I’ve observed these habits as I have a wife, two young daughters, and a female bulldog. I also consult with some of the nation’s leading women’s health experts. The National Sleep Foundation found the average woman between the ages of 30 and 60 sleeps for a mere six hours and 40 minutes a night during the work week, and they have more trouble falling asleep and staying asleep than men. In fact, did you know women are also twice as likely as men to suffer from insomnia? A woman’s sleep cycle is often at the mercy of her unique life cycles. Hot flashes, bloating, and back pain cause by menstrual cramps, pregnancy and menopause are just a few reasons women aren’t getting enough quality sleep. And, clearly a good night’s rest is far more than just beauty sleep. For example, a recent study conducted by a Duke University researcher shows that poor sleeping habits may make women more vulnerable than men to heart disease and diabetes. It’s also important for new moms to get a good night’s sleep since a lack of sleep can contribute to post-partum depression. This Mother’s Day, give mom the gift of a good night’s sleep; let her sleep in! And moms, try not to burn the candle at both ends of the stick and make sure you get enough quality sleep, everyday. This weekend, in honor of Mother’s Day, Select Comfort is offering a down-alternative pillow for free with the purchase of another down-alternative pillow. The coupon for this deal is at: twurl.nl/po5r3v Sleep Well! Pete Bils
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Sleep Number Bedroom Tips for Allergy SufferersThe spring and summer months bring sunshine, but also a lot of grief to the estimated 50 million Americans who suffer with allergies. And, of these 50 million, seventy-five percent of people with seasonal allergies report sleep disturbances because the sheer discomfort makes it hard for them to sleep. Their body is constantly waking or shifting positions to alleviate fluid build-up, plus the tendency to snore increases, which can result in up to 40 percent more subtle sleep disturbances and, ultimately, diminished quality of sleep. Unfortunately, the bedroom is one of the most “polluted” rooms in the house and presents some especially difficult and sometimes overlooked challenges for allergy sufferers. For example, we spend long, uninterrupted hours in the bedroom, breathing in the same air. Many bedrooms are closed off and can become stagnant, away from better circulation and ventilation. Additionally, there are many opportunities for allergens to thrive in bedding, upholstery, carpeting, draperies and clothing. Also, while sleeping, we are in close, constant contact with our beds, a particularly active environment for allergens. If you’ve woken up with congestion, watery and itchy eyes, or simply want to reduce the effects of allergens, consider the below Sleep Number tips to help rid your bedroom of allergens. 1. Clean your bedroom weekly. This includes floors, furniture, tops of doors, window frames/sills, etc. with a damp cloth. If you need a new bed, consider the Sleep Number bed by Select Comfort which offers numerous advantages for allergy sufferers. Sleep Number mattresses use the latest anti-microbial treatments in all foams, and all bed covers are treated to be anti-microbial and anti-fungal. Additionally, unlike traditional innerspring mattresses, the Sleep Number bed has a unique zip-open design that allows you to easily open and view the inside of your bed, and ventilate or vacuum, if you choose. A complete line of hypoallergenic Sleep Number bedding accessories is also available, including bed pillows, pillow protectors, mattress pads, blankets and comforters. For more information visit www.sleepnumber.com.
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Tips to Help You Sleep BetterAccording to the National Sleep Foundation, more than 150 million Americans – almost half the population of the United States – say they are not getting enough sleep. Reasons range from back pain to restlessness to job stress to sleep disorders. For many others, their mattress is the culprit robbing them of quality sleep. Approximately 40 million Americans suffer from sleeping disorders including insomnia, sleep apnea, etc. (If you suspect you have a sleeping disorder, seek out your physician’s advice.) Another reason Americans are not getting enough sleep is because they don’t make it a priority. During my years of conducting sleep research, I’ve heard sleep called a waste of time, unproductive, and a luxury. We know what time the alarm will go off each morning, yet each night Americans try to squeeze-in more projects and tasks. Or, many people have good intentions and are in bed for eight hours, but they sleep poorly because of poor lifestyle choices or inappropriate sleep conditions. Here are seven simple ways to help you sleep better: 1. Minimize light 2. Keep noise levels constant 3. Control bedroom temperature 4. Maintain a “screen-free zone” in the bedroom 5. Keep a regular schedule and bedtime routine 6. Avoid food, exercise, caffeine and alcohol before bed 7. Choose bedding that fits the needs of both sleep partners
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