Sleep | psp

Sleep environment

To help achieve a good night’s sleep:

Create a calm, peaceful bedroom that is not too hot

Use relaxation methods such as special breathing techniques and aromatherapy oils

Avoid stimulants such as caffeine, nicotine and alcohol close to bedtime

Try to avoid watching TV, or being on the computer, an hour or more before bedtime as they can keep your mind active, causing restlessness

Mattress

It is no longer the case that a firm or ‘orthopaedic’ mattress is considered better for back pain than other mattresses. It is now recognised that a mattress that fails to support the natural curves of your spine is likely to worsen back problems.

The right mattress for you will be one that:

Moulds to the shape of your body but keeps your spine in alignment
Distributes your weight evenly and reduces pressure on bony prominences such as your shoulders and hips
Helps to keep you at a comfortable temperature while you sleep

Pillows

A wide selection of pillows can be found in high street stores, on the internet,
and advertised in newspapers and magazine supplements. Where possible,
visit a store or bed retailer to try pillows before you buy.

Choose a pillow that:

Suits your shape and size
Supports your head and neck properly
Doesn’t have foam chip or loosely packed fillings

Specially designed pillows can be bought that support your upper leg when lying on your side.

These include:

A small foam wedge-shaped pillow with a strap that is fastened to your thigh to keep it in place between your knees
A large body-sized pillow that is used lengthways along your body

Chairs

During the day, or evening, you may want to rest (or sleep) in a chair instead of in bed. There are many different chairs, including reclining models, to consider when you are seeking comfort combined with support.

The following points may be useful when selecting a chair that is right for your needs. It should:

Support your head, spine and thighs
Be firm but not hard
Allow you to get two fingers between the back of your knees and the front seat (if using a cushion behind you, take that into account when measuring)
Have a seat wide enough to fit you and let you use the armrests properly. Be the correct height to alleviate stress and strain on the spine