Can acupuncture treatment help individuals dealing with or experiencing insomnia and sleep issues and/or disorders?
Acupuncture For Insomnia
Acupuncture is a type of holistic medicine that involves inserting sterile, disposable, thin needles at specific points known as acupoints on the body. Each needle is inserted into a different area to stimulate symptom relief of various conditions, like chronic pain and nausea. (Johns Hopkins Medicine. 2024) Recent research has looked into acupuncture for insomnia and found that it may be an effective alternative. (Mingming Zhang et al., 2019)
Insomnia
Insomnia causes individuals to have trouble falling or staying asleep. Individuals who have insomnia tend to wake up earlier than they intend to and find it difficult to impossible to get back to sleep once they are awake. The sleep disorder is quite common, with around 10% of individuals experiencing it at some point. (Andrew D. Krystal et al., 2019)
There are three categories, all characterized by the duration of the disorder. They include: (Andrew D. Krystal et al., 2019)
Acute/Short-Term
Lasting less than three months.
Episodic
Happens once in a while for less than three months.
Chronic
Lasting more than three months.
Health Issues
Insomnia can cause various health issues, and individuals can develop mood changes, irritability, fatigue, and problems with memory, impulse control, and concentration. (Andrew D. Krystal et al., 2019)
Insomnia has also been shown to increase the risk of heart failure, heart attack, and other chronic health conditions. (Mingming Zhang et al., 2019)
Benefits
Studies on the use of acupuncture for insomnia have found that it may improve sleep because of its influence on certain neurotransmitters. One review noted that specific neurotransmitters involved in the sleep-wake cycle are positively affected by acupuncture. (Kaicun Zhao 2013) The neurotransmitters include:
Norepinephrine
Helps with waking up and staying alert.
Melatonin
A hormone that helps the body calm down and prepare for sleep.
Gamma-aminobutyric acid – GABA
Helps the body fall asleep and stay asleep.
However, more research is needed to confirm the benefits of acupuncture for insomnia further.
Conditions
Certain conditions can contribute to insomnia, including:
Mood disorders
Chronic pain
Other sleep disorders
Acupuncture can help lower the effects of these disorders.
Pain
Because of the way acupuncture affects certain chemicals, it is a proven complementary treatment for pain.
The needles enhance chemicals like endorphins, dynorphins, and encephalins.
Acupuncture also releases corticosteroids, which are stress hormones.
Each of these chemicals has a role in pain symptoms.
Studies have found that individuals with anxiety can also benefit from acupuncture to help reduce symptoms. (Meixuan Li et al., 2019)
Sleep Apnea
Sleep apnea is a sleep-breathing disorder that causes an individual to stop breathing during the night temporarily.
The muscles in the nasal cavity, nose, mouth, or throat become overly relaxed.
Acupuncture can help stimulate the muscles and prevent over-relaxation, preventing apneas.
Data suggests that acupuncture may affect the apnea-hypopnea index, the number of times an individual stops and starts breathing during sleep. (Liaoyao Wang et al., 2020)
Session
Individuals should not feel pain and just a small amount of pressure in the needles’ insertion area.
If pain is present, it could be because the needles are not inserted in the right spot.
Bleeding or bruising where the needle was inserted.
Nausea
Fainting
Pins and needles sensation
Feeling more pain treatment
Prior to getting acupuncture, individuals are recommended to speak to their healthcare provider. They can advise on how it can help and any side effects that may occur due to the individual’s health, underlying conditions, and medical history. Once cleared, they can recommend a licensed acupuncturist.
Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review. Medicine, 98(45), e17842. doi.org/10.1097/MD.0000000000017842
Krystal, A. D., Prather, A. A., & Ashbrook, L. H. (2019). The assessment and management of insomnia: an update. World psychiatry: official journal of the World Psychiatric Association (WPA), 18(3), 337–352. doi.org/10.1002/wps.20674
Patil, S., Sen, S., Bral, M., Reddy, S., Bradley, K. K., Cornett, E. M., Fox, C. J., & Kaye, A. D. (2016). The Role of Acupuncture in Pain Management. Current pain and headache reports, 20(4), 22. doi.org/10.1007/s11916-016-0552-1
Li, M., Xing, X., Yao, L., Li, X., He, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). Acupuncture for treatment of anxiety, an overview of systematic reviews. Complementary therapies in medicine, 43, 247–252. doi.org/10.1016/j.ctim.2019.02.013
Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). Acupuncture for Obstructive Sleep Apnea (OSA) in Adults: A Systematic Review and Meta-Analysis. BioMed research international, 2020, 6972327. doi.org/10.1155/2020/6972327
Chan, M. W. C., Wu, X. Y., Wu, J. C. Y., Wong, S. Y. S., & Chung, V. C. H. (2017). Safety of Acupuncture: Overview of Systematic Reviews. Scientific reports, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0
Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Incidence of adverse effects during acupuncture therapy-a multicentre survey. Complementary therapies in medicine, 11(2), 93–97. doi.org/10.1016/s0965-2299(03)00004-9
Sciatica Sleep: Poor sleep can leave the body feeling off and unable to function. Not getting the proper amount of sleep can decrease health, decrease work or school productivity, and cause burnout. If it becomes chronic, it can have serious side effects on the brain and body that include:
When sleeping, certain positions/postures can place added pressure on the spine, irritating the nerve. The best sleeping positions maintain the spine’s natural curve and are different for everybody. For example, many individuals sleep on their side. They do not start sleeping this way, but they end up on their side and wake up in pain to find their sciatica flaring up. Other individuals can turn on a specific side, and the symptoms fade or go away.
Positions
The best sleeping position for one individual may not be the best for another. A lot of this depends on the placement of the injury/pinching that can affect how certain sleep positions work, causing no symptoms, while other sleep postures generate all kinds of symptoms, especially pain. Individuals are recommended to sleep in the position that works for them, provided with the correct posture.
Side Sleepers
Side sleepers are recommended to place a pillow between their knees for healthy sleep and pain avoidance results.
A pillow between the legs helps to prevent twisting.
A firm pillow will work or a soft pillow folded in half.
It is also recommended to consider a small pillow under the waist to maintain the alignment between the ribs, hips, and the spine.
Back Sleepers
Back sleepers can benefit from a pillow under the knees to maintain a neutral curve of the spine.
This keeps the legs slightly elevated helping prevent the legs from tilting the pelvis and pulling the spine out of a neutral position.
Individuals that sleep on their back but end up on their side, are recommended to use a large pillow or body pillow placed on the side they turn on to prevent this.
Stomach Sleeping Not Recommended
Sciatic pain can become worse with sleeping on the stomach.
Sleeping on the stomach can collapse the spine and the pelvis as there is no support underneath. This causes damage to the nerves, increasing symptoms and pain levels.
Try to avoid sleeping on the stomach until the sciatic nerve has healed or try to train the body to sleep on the side or back.
Non-Surgical Spinal Decompression Can Help Sciatica Sleep Symptoms
Non-surgical spinal decompression therapy relieves pressure on the sciatic nerve, spine, and surrounding muscles by pulling/stretching them in small increments. The decompression creates negative pressure within the discs that floods the area with an abundance of nutrients to activate and expedite the healing response.
The chiropractic physical therapy team uses motorized medical equipment with sensors linked to a computer-aided system to perform the procedure.
The equipment is designed to adjust the pull force accordingly to prevent muscle resistance.
The adjustable table also allows the spine to be stretched at different angles to target all areas of the back.
Relieves Pressure On The Sciatic Nerve
Decompression stretches the nerve out and increases the space around the impinged and inflamed nerve.
Pain Relief
Decompression relieves tension in tight, spasming, or injured muscles.
Stimulates the nervous system to release the body’s natural pain killers.
Spinal tissue healing from fluids, cells, and other substances that enter the damaged tissue.
Restores Disc and Joint Alignment
Decompression realigns the joints and discs, preventing pain, inflammation, mobility/flexibility problems, and dysfunction.
Encourages Sleep
There are toxins in the body, decompression causes these toxins to be expelled.
This causes exhaustion because the body needs time to adjust after expelling the negative energy.
After a short time, energy levels will return.
The decompression relaxes the entire body which allows for more restful sleep.
DRX9000
References
Kim, Shin Hyung et al. “Risk factors associated with clinical insomnia in chronic low back pain: a retrospective analysis in a university hospital in Korea.” The Korean journal of pain vol. 28,2 (2015): 137-43. doi:10.3344/kjp.2015.28.2.137
Radwan, Ahmed, et al. “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” Sleep health vol. 1,4 (2015): 257-267. doi:10.1016/j.sleh.2015.08.001
Santilli, Valter, et al. “Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized, double-blind clinical trial of active and simulated spinal manipulations.” The spine journal: official journal of the North American Spine Society vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001
Learning how to manage and combat insomnia. Being wide awake early in the morning, trying hard to fall back to sleep before the alarm goes off. Individuals that have trouble falling asleep find that it usually happens right before a vacation. Everyone experiences an occasional sleepless night, but if insomnia continues on a regular basis it can lead to various health issues.
The average adult requires over eight hours of sleep for the body to function properly. But managing hectic lives means individuals end up going to bed later than sooner and not following the body’s natural biological rhythm. Remote and in-person learning, jobs, children, and other obligations require getting up with the birds with only 4-6 hours of sleep. A disruption to the body’s circadian rhythm that regulates:
Hormone production
Body temperature
Sleep
Can lead to insomnia.
Mind and Body Performance
The body needs adequate, restful sleep to perform its best. Insomnia that is prolonged can cause brain fog and interfere with performing daily activities. It also increases the risk for:
Depression
Headaches
Learning abilities
Accidents – auto, sports, work, personal
Can lead to sleep medication dependency.
Stress, anxiety, profound caffeine, and alcohol consumption can contribute to insomnia. Learning how to effectively manage stress is recommended to getting a proper night’s sleep. Making lifestyle adjustments can make a significant difference in the number of sleep hours. Here are a few strategies to try that could be effective:
Regular exercise/physical activity
Getting some physical activity before dinner can help put the body in a restful state before going to bed. However, do not exercise close to bedtime as this could make the body restless.
Getting out in the late evening sun as often as possible will help stimulate melatonin release. This will help reset the body’s circadian rhythm.
Stress-reduction
Stress-reduction techniques like yoga, meditation, and Tai Chi are recommended to help teach the mind and body to relax.
Caffeine, tobacco, and alcohol
These keep the body stimulated. Try to reduce/avoid from mid-afternoon until bedtime, and keep consumption of alcohol to a minimum.
Snacks
Have a small snack of protein with a complex carbohydrate just before bedtime. This could be peanut butter on a whole-grain cracker that can keep blood sugar from dropping, causing the individual to wake up.
Sleep cycle
Maintain the same sleep and wake schedule every day.
Do not alter by more than an hour on the weekends or on vacation.
Electronic devices
No television, computer, and phone use at least an hour before going to bed. This stimulates the brain, making it difficult to get to sleep.
Darkness
Keep the bedroom dark, quiet and cool.
If lying awake for more than 20 minutes, get up and sit in another dimly lit room until sleepiness starts to set in, then go back to bed.
Give these strategies a try and research others. They could help. For more information contact Injury Medical Chiropractic and Functional Medicine Clinic, to see how we can help.
Body Composition
Learning How To Incorporate Prebiotics
Incorporating more prebiotics into one’s diet is best done through nutrition. Prebiotic foods supply these nutrients directly to the colon, where they are broken down, fermented, and utilized. Prebiotic foods consist mainly of fruits, vegetables, grains, and beans.
However, cooking could alter the food’s fiber content, so look at recipes. Prebiotics also come in the form of supplements to make them easier to consume.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Goto, Viviane et al. “Chiropractic intervention in the treatment of postmenopausal climacteric symptoms and insomnia: A review.” Maturitas vol. 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004
Jamison, Jennifer R. “Insomnia: does chiropractic help?.” Journal of manipulative and physiological therapeutics vol. 28,3 (2005): 179-86. doi:10.1016/j.jmpt.2005.02.013
Kingston, Jana et al. “A review of the literature on chiropractic and insomnia.” Journal of chiropractic medicine vol. 9,3 (2010): 121-6. doi:10.1016/j.jcm.2010.03.003
A good portion of the population deals with night back pain. But there is another group that can attribute their back pain to sleep apnea. The American Academy of Sleep Medicine says that 26% of adults between 30 and 70 have this disorder. Sleep apnea back pain can turn into a vicious cycle. Unrestful sleep caused by sleep apnea can make an individual more susceptible to pain. Back pain can cause sleep problems, and the cycle begins again.
Sleep Apnea
Sleep apnea is a chronic sleep disorder in adults in which breathing repeatedly stops and starts. Symptoms include:
Excessive sleepiness during the day
Snoring
Abrupt waking during sleep
Risk factors include:
Obesity
Smoking
Diabetes
Narrow airway
History of sleep apnea in family
There is ongoing research about risk factors for sleep apnea.
The Sleep Apnea and Back Pain Connection
Back pain could be a symptom of a vertebral fracture. Sleep apnea has been found to be associated with a higher risk of vertebral fractures. Research has found a connection between obstructive sleep apnea and vertebral fractures in women. The study found that women with a history of obstructive sleep apnea had an increased risk of vertebral fracture compared to individuals with no history of sleep apnea. Research is looking into how sleep apnea impacts bone health, specifically in the vertebrae. Doctors believe there are multiple ways in which sleep apnea can affect bone health like:
Smoking can increase the severity by lowering the functionality of the airway causing inflammation.
CPAP machines or continuous positive airway pressure, have proven to be beneficial.
Treatment options need to be discussed with a healthcare provider if diagnosed with this condition. Treatment is important because if left untreated it can lead to serious health issues increasing the risk for:
High blood pressure
Heart disease
Type 2 diabetes
Metabolic syndrome
Post-surgery complications
Better Sleep
If experiencing sleep apnea neck or back pain, make an appointment to see a doctor for an accurate diagnosis. A treatment plan that works for the individual will be developed to ease symptoms, resulting in back pain alleviation and better sleep.
Body Composition
Proper Sleep and Fat Loss
Losing fat mass is strongly linked to proper sleep. For the body to lose fat the body needs to be in a caloric deficit, which means more energy gets used than the amount of energy the body takes in. This can be accomplished by restricting calories through diet and burning more calories through exercise. This can be referred to as calories in/calories out.
Losing sleep can sabotage fat loss goals significantly altering the body’s hormonal profile. This includes hormones that regulate appetite. Ghrelin is associated with hunger, and leptin is associated with feeling full. Ghrelin spikes right before a meal prompting an individual to eat. Losing sleep interferes with the body’s ghrelin/leptin balance. Thisresults in an increase in ghrelin and a reduction in leptin levels.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Intro: Rheumatology International. (May 2013) “Prevalence and severity of insomnia in chronic low back pain patients” pubmed.ncbi.nlm.nih.gov/23124732/
How Sleep Apnea and Back Pain are Related: Journal of Bone and Mineral Research. (September 2020) “Obstructive Sleep Apnea and Risk for Incident Vertebral and Hip Fracture in Women” asbmr.onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.4127
Combat insomnia with chiropractic care. Struggling to get a full night’s sleep, wide awake at three in the morning trying to fall back to sleep before the alarm goes off. Everyone suffers from occasional sleepless nights, but when insomnia occurs regularly it can lead to other issues like:
Daytime fatigue and/or sleepiness
Irritability
Depression
Anxiety
Gastrointestinal symptoms
Low motivation and energy
Poor concentration
Inability to stay focused
Lack of coordination can lead to errors and accidents
Research shows that around 50 percent of the population are experiencing some type of sleep problem. Adults require a little more than eight hours of sleep every night. However, very few individuals are able to manage that with busy/hectic lives. Job, children, and other obligations require many to be up and on the move and getting to bed much later than if following the body’s natural biological rhythm. A disruption to the body’s circadian rhythm, which governs hormone production, body temperature, and sleep, can lead to insomnia.
Combat Insomnia
The body needs adequate, restful healthy sleep to perform its best. Insomnia can cause mental fuzziness and interfere with how the body performs its regular activities. It also increases the risk of:
Depression
Headaches
Accidents
Stress, anxiety, regular caffeine, and alcohol use are some of the greatest contributors to insomnia. Learning how to combat stress effectively is highly recommended to increase the chances of getting a healthy night�s sleep, along with making small lifestyle adjustments could be the difference in getting back to normal sleep.
Sleep Suggestions
Some light regular exercise before dinner time can help put the body in a restful state by bedtime. But do not exercise close to bedtime, as this can amp up the body creating restlessness.
Get out into the sun as often as possible to stimulate melatonin release, which will help reset the circadian rhythm.
Reduce stress through yoga, meditation, and Tai Chi, whichever works and are great ways to help teach the mind and body to relax.
Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon onward.
Keep alcohol consumption to a minimum.
Have a small snack of protein with a complex carbohydrate just before bed, like some peanut butter on a whole-grain cracker. This will keep the blood sugar from dropping too low, causing the body to wake up.
Maintain a regular sleeping and waking schedule.
Turn off the television or any type of electronic device screen an hour before bed, as it stimulates the brain, causing sleep difficulties.
Keep the bedroom dark, quiet, and cool.
If lying awake for more than about 20 minutes, get up and sit in another dark/dimly lit room until sleepiness begins to come on.
Creating healthy sleep habits, along with discussing treatment options with a chiropractor, can help combat insomnia and bring sound sleep.
InBody Composition
Lack of Sleep Stops Muscle Growth
Lack of sleep has a significant effect on catabolic hormones, and specifically, a hormone called cortisol. Cortisol is a hormone that is released as a stress response. It helps break down tissue including muscle tissue, which gives the body energy that it needs to deal with whatever stressful situation the body is dealing with.
Research has shown that during restricted sleep and complete sleep deprivation, cortisol levels become elevated the following evening by up to 45%, potentially accelerating the development of metabolic and cognitive impairment. Cortisol has a muscle-reducing effect, and increased levels from a lack of sleep can threaten muscle development. The overall effect of not sleeping enough can seriously hamper efforts to gain muscle and increase Lean Body Mass.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Chiropractic adjusting: Poor sleep is detrimental to the body’s general health. If it becomes chronic side effects like high blood pressure, brain fog, exacerbation or development of a disease, and chronic fatigue can set in. Getting the proper quality amount of sleep needs to become a priority. The hard work and to-do lists can only get done when the machine that is the human body is functioning well-rested and at full capacity. When the body is starved of sleep it sets in motion a downward spiral of system failure, burnout, declining health, and decreased productivity.
Assessing sleep quality
7 to 9 hours should be the objective for the quantity each night or day depending on shift work, etc. Quality of sleep is just as vital as the proper amount. Sleep quality can be affected by:
Not waking up unless to use the bathroom and being able to fall back to sleep within 30 minutes
Wake up feeling fresh and rested
Being full of energy, focused, and able to handle responsibilities
Spinal alignment affects sleep ability
Chiropractic can improve sleep quality by adjusting the spine, bringing the body back into balance. Chiropractic is an expert-based approach that will address any underlying issues with spinal misalignment that could be affecting sleep. Spine misalignment contributes to poor nerve energy circulation that affects the body�s ability to function and recover, which occurs during the sleep cycle.
A chiropractor will restore alignment and provide expert recommendations for decreasing pain and sleeping posture optimization. Poor posture specifically when sleeping, a pain-causing injury, and poor biomechanics can all contribute to poor spinal alignment. This affects the body�s ability to complete normal tasks like sleep. Not letting the body rest properly can exacerbate other health issues and create a vicious cycle of compromised health.
Chiropractic adjusting
Restoring the body’s balance via the spine allows the body to properly move, heal, and function at full potential. Working with a chiropractic care provider can help this process and help restore refreshing and restful sleep. When sleep quality improves quality of life improves. Chiropractic practitioners can provide effective spinal treatment and optimize the quality of sleep.
Sciatica Pain Chiropractor
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Fietze, Ingo. �Sleep Applications to Assess Sleep Quality.��Sleep medicine clinics�vol. 11,4 (2016): 461-468. doi:10.1016/j.jsmc.2016.08.008
Having the proper mattress can help reduce, prevent, and alleviate neck and back pain. Individuals spend around one-third of their life sleeping. However, when it comes to the mattress that we sleep on, there seems to be no consideration of how the mattress will affect our spines. No other piece of furniture in the house is used more often or affects overall health more than our beds. �
�
�
Down to sleep
Everybody needs to sleep, as the proper amount of rest is an essential part of life. When there is a lack of sleep or sleep disorder, this contributes and leads to health issues of all types and increased/exacerbated pain.
Specifically, the spine benefits tremendously from a proper sleep cycle. The spine works all day supporting the body and its functions. Rest is essential to maintain this level of activity day in and out. But when the surface that we sleep on does not support our body and spine in the correct form, then proper sleep can be impossible to achieve.
�
Proper Mattress Selection
The mattress we sleep on can make a significant difference in the quality of sleep we are getting on a regular basis. A mattress that does not provide optimal support for the spine can lead to muscle fatigue and sleep deprivation.
A proper mattress keeps the spine in the same natural alignment as when standing. When the body can rest in its natural position, the muscles are relaxed and the sleep is healthy following the five stages of a full sleep cycle.
�
Healthy sleep means the individual needs to cycle through five stages: 1, 2, 3, 4, and rapid eye movement or REM sleep. A full sleep cycle takes around 90 to 110 minutes to complete. Once the five stages have finished, it starts over at stage 1. Here is a look at the stages:
Stage 1
This is the lightest stage and is characterized by slow eye movement and relaxed muscle activity.
Stage 2
Eye movement stops and brain waves slow down.
Stage 3
This is the first stage of deep sleep where brain waves appear but are extremely slow. It can be quite difficult to wake someone from this stage.
Stage 4
This is the second stage of deep sleep with no eye or muscle activity. Just like stage 3, it can be more difficult to wake someone in this stage.
REM sleep
This is the dream phase where breathing quickens, heart rate, blood pressure increase, and eyes begin to move around in different directions. REM sleep could be considered the most important stage, as researchers believe REM sleep contributes to storing memories, learning, and regulating mood. Most adults spend half of their total sleep time in stage 2, 20% in REM sleep, and 30% in the other stages. �
Innerspring mattresses can offer more variety in terms of firmness and support. However, individuals find other types of mattresses just as comfortable. What makes a proper mattress the best is that it is the one that offers you the most support and the most comfort.
�
Foundation
This is usually called the box spring, which is just as important as the mattress. The box spring absorbs the weight along with the added stress of movement etc, from the mattress. Having the proper foundation extends the life of the mattress.
If possible try to purchase the box spring designed for the mattress. Using no box spring, an old box spring, or mixing the mattress and box spring can have a negative impact on the level of support and durability of the mattress.
�
Firmness
The belief that the firmer the mattress is the better is not exactly true. A too-firm mattress does not support the body in a balanced fashion. Which means that only the body’s heaviest parts are supported. A too-soft mattress can sink, preventing the spine from keeping proper alignment. Too firm or too soft does not allow the muscles to relax and rest, because they have to keep working to find a comfortable position just to maintain correct posture.
�
Comfort
Make sure to take the time to lie on the mattress and test it out when shopping. Lie down and position yourself the way you would when sleeping. Take turns turning/moving from side to side. If sleeping with a spouse or partner, try out the mattress together to make sure there is enough space to move around comfortably. Be sure that the mattress can support the spine and maintain its natural curve.
Beware, mattress manufacturers use different terms for comfort and firmnessthat could be confusing. Mattress makers will use a term like orthopedic but it does not have any actual medical merit or benefit. That is why trying out the mattress before buying is the way to go. It will definitely help to tell which one is the most supportive and comfortable.
�
Durability
How long the mattress and materials that it’s made of will last determines the durability. Top-quality materials are what to aim for. Especially, the core and the cover. Prices are determined by:
What the mattress is made out of
The quality of the construction
The size
A proper mattress and box spring should last for around 8-10 years. Therefore it is an investment in your spine and quality health. Don’t automatically go for the mattresses on sale or that are the cheapest. Instead, search for the best quality and value.
�
Flip or Rotate
Keeping the mattress in top form means flipping or rotating the mattress on a regular basis. This will ensure even wear and tear giving you optimal spine and body support. �
�
Time for a new one
Even proper mattresses don’t last a lifetime. But like most of us, we wait way too long when it comes to replacing. For those who’ve had the same mattress for 10 years or more, it is definitely time for a new one. There are other signs letting you know it’s time to replace including:
Waking up tired and aching could signal that the mattress is no longer providing enough support for proper rest. Not feeling refreshed after sleep could be the sign it’s time for a new mattress.
If the mattress looks old, worn, or strained, and the box spring rocks and squeaks are all signs that the mattress and foundation are worn out.
The bed is no longer comfortable with the mattress sagging/sinking or leaving an impression where you sleep. Slipping or rolling toward the center along with the inability to find a comfortable position means it’s time to think about a new mattress.
�
Sleep position makes a difference
Sleeping on the side, with knees bent or with a pillow between the knees is considered the best way to maintain proper body posture. However, if you must sleep on your back, place a pillow under the knees to support the normal curve of the spine.
Sleeping on the stomach or with the head elevated on an oversized pillow creates an unnatural arch of the spine. This increases pressure on the diaphragm and lungs. These positions usually lead to restless tossing and turning and loss of proper sleep. �
�
Don’t Worry
If there is difficulty getting the right amount of sleep or you are waking up exhausted then this could be the time to take a look at where and how you sleep. A proper mattress and box spring will generate proper comfortable rest all the while maintaining posture and protecting the spine. Remember that sleep is an essential nutrient for our bodies. Therefore, the bed that we sleep on can make a significant difference.
Three Points of Weight Loss @ PUSH Fitness Center
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at�915-850-0900. The provider(s) Licensed in Texas& New Mexico
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
