Sleep Aids

How to Pick the Best Postures to Sleep In? A Side View!

This is a good question and one I get quite often. Sleep positions can run the gambit and go full circle all around the body. What I mean is there are two sides, left and right; stomach and back.

Lets keep it simple first. The best first posture for you is the one that feels the best the longest. I would avoid sleeping on your back as research has shown that back sleepers eventually have more problems with snoring and sleep apnea. I find back sleepers usually pick this position because it hurts to sleep on their sides.

Having chosen your first position determine what body parts are doing?

Are you on your side? If you are,  are your hips and knees bent? Is your back bent forward at the hips? I would suggest a different position if your hips and knees are bent and if your back is bent forward.

Kind of like the image below.

A better position in the side lying posture might be to straighten the legs to where the knees and legs only have a slight bend and the back neck and head have a more normal posture as if you are standing.

Now from your low back to the top of your head your posture looks as if you are standing and looking straight ahead. More like this.

Sometimes clients ask me why and I show them the diagram below. A picture tells a thousand words. I explain and ask them why anyone would like to duplicate the same postures they assumed at work while they are trying to sleep and of course the spine does have those special normal curves. We suffer greatly if we fail to head mother nature and I’ll bet even your mother, telling you to “sit up straight”.  For many of us it was a constant refrain from our mothers when we were children. In the image below I am not sure about the Axis of Hypochondria but they have the rest of the information correct.

In the normal spine or an individual as seen from the side the normal curves are readily seen. Here is a great image showing several abnormal and one great posture. The plumb line helps!

I argue that a good sleep posture is as important as standing and waking postures are.

Remember the first position you choose should be comfortable for a very long time. There are few that can assume one posture all night long though. We all move about. There is so much that can be done to relieve pain and help muscles relax with good posture awareness when awake and as we sleep.

When I first developed the Totillow Posture Pillow I didn’t know how it might help. It helped me and a few patients I tried it on but it wasn’t until I sold a pillow to James O’Neil. His story of his painful neck for many years and years of poor sleep and how the very first night he slept 6 hours straight. His pain went from a seering + 10 pain to something that was almost unnoticeable.  See his complete story here.

Dangers of Medications for Sleep, Maybe!

Dangers of Medications for Sleep, Maybe?!

This is an important blog that may describe the dangers of sleeping pills. Check out the blog to get the details choose the link in the blog or get it here.  I haven’t heard these type of studies from American researchers but they may exist.  The Brits published this important study in the British Medical Journal.

Don’t panic…educate yourself…. This is a strongly correlated study…makes you wonder. LP

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When scientists analyse data, they are careful to observe that because one thing is associated, or correlated, with another thing — that doesn’t automatically prove that one caused the other. “Correlation, not causation,” is how they put it. Still, science sits up and takes notice when an association is significantly strong.

British scientists have found a significant association with common sleeping pill use and increased risk of cancer and death in a group of more than 10,000 people studied over a five-year period. Those who took benzodiazepines (such as Valium), non-benzodiazepines (such as Ambien), barbituates, or sedative antihistamines (over-the-counter products such as Sominex or Z-Quil) were significantly more likely to develop cancer, or to die. The effect was significant even with relatively low use, even just 18 doses a year, the researchers found. And the level of risk rose right along with the doses.

The risk of cancer among people taking the most sleeping pills was 35% higher than those who didn’t use medication for sleep. Pre-existing poor health did not explain this difference, the report noted.

Ponder, Don’t Panic

Does this mean if you take sleeping pills you’re doomed? No. It’s important to understand statistical findings in context. That means to consider the news along with other variables — one reassuring fact being that the overall numbers of deaths in each group were quite small. Still, the rise in risk was real.

It may be wise to think about other proven ways to ward off insomnia rather than taking that convenient little tablet. For example, although there is debate about the timing of exercise for the best sleep, in general, the more exercise you get, the less insomnia will trouble you. Moderate exercise before bed is a good idea, plus a more intense workout earlier in the day.

Seems like common sense that if you regularly get good and tired from exertion and you’re not too wound up from stress, getting to sleep shouldn’t be much of a problem. But since we’ve become a more sedentary (and stressed) society, we have to make moving our bodies and calming our minds conscious, planned priorities. Gyms and yoga classes are great, but so are gardens, meditation and calisthenics. Pick your own potions.

Fabulous Fatigue

Is it worth the effort? Next time you reach for a sleeping pill, ask yourself what it might feel like to lie down tomorrow night with “positive fatigue” — that pleasant, glowing tiredness you feel when your body’s been as active as your mind. That could be the best sleeping draught of all.

And here’s a replacement Rx: invest in your sleep with the best natural mattress you can find. Once you’re ready for bed, a comfortable, supportive mattress will help lull you to dreamland. A customized pillow adjusted by you and for you makes it easier to restore yourself with natural sleep, instead of the medicated kind.

 

 

 

Sleep and Dream Recall


By Dr. Lee Parimuha, DC

I slept well last night and had dreams too. A few at least. I have been in a habit to write dreams down so I can get what the inner dream world is trying to tell me. This dream world, on the inner, is helping me grow spiritually. It helps me emotionally and mentally cope. I awake with an attitude of “I can do it”. “It will be exciting and rewarding learning new things and making them a reality”. I find life is an adventure when I awake this way. Refreshing, like a spring day.

I need to write down what’s happening in my dreams. I don’t know about you but my dreams are important to me and I find that when I take the time and use discipline to get up and write it down I get all kinds of insights. Continue reading

Who Am I? A Side Sleeper and Sleep Positions.


By Dr. Lee Parimuha, DC

As an introduction about me and my passion please go to the links below.

Totillow Deep Sleep – About Us

Lee Parimuha DC Quick Facts

I am a side sleeper. My right side is best. I face my wife. I and seem to fall asleep here first and go back to it throughout the night. I also sleep on my left side, and what I call left side-stomach and right side-stomach positions. My last best sleep position is right side-back.

Body position is important in finding comfort. These are mine. Four positions plus one! What are yours?


Sleep, Pain, Hormones and Avoidance of Medications


By Dr. Lee Parimuha, DC

I am over 50 years old now which I understand is the new 30′s. Thank God for this new attitude! I will make this new attitude a big part of my living but at times I feel like I’m older and pain can get in the way of my needed sleep.

I sometimes kick up new irritations to old injuries. A car accident in my youth has created degenerative bone changes in my neck. Not a big problem but I can see it on an x-ray. I have another injury to a shoulder from years ago that bothers me when I lift weight or at other times. Either of these could interrupt my sleep but they usually don’t. I don’t take a medication usually because I’ve learned that some irritation is good for the body so that cartilage is rebuilt and anti-inflammatories get in the way of this very important aspect of healing. So what do I do to guarantee good sleep? I have many things I’ve learned over the years. Continue reading

Out of Town Travel and Sleeping Well Too


By Dr. Lee Parimuha, DC

I went out of town this weekend for a little break and a father daughter trip. What fun!

A friend we were visiting remarked that when he travelled he wouldn’t sleep well the first night.
The second night and then on I imagined he would have great sleep. Continue reading

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