Sleeping Positions that can Combat Vertigo

vertigo

It is estimated that more than 40% of those aged 40 or older will experience the symptoms of vertigo at least once in their lifetimes. Characterised by symptoms such as dizziness, headaches, nausea, and abnormal eye movements, sleeping can prove to be a very real challenge. This is because many of the situations mentioned above tend to occur when laying down. We have put together a handful of tips and tricks if you have been looking to enjoy a sound night of sleep while dealing with vertigo.

Pillows and Sleeping Positions

A considerable percentage of vertigo cases result from tiny crystals within the inner ear which have grown to the point where they can affect the nerves related to balance. Unfortunately, this scenario is often exacerbated while in a horizontal position. Therefore, it is a good idea to keep your head slightly elevated during the wee hours. Wedge-shaped pillows and even those intended to be used for travel may be able to provide your head and neck with more support than traditional options.

The second main concern involves what sleeping positions are best if you hope to avoid feeling dizzy and sick. Many experts recommend that you try and sleep on your back, as the crystals within your ear canals are less likely to become disturbed and trigger a vertigo attack. If you happen to get up in the middle of the night, rise slowly as opposed to making any sudden movements with the head or the neck. Sudden jolts or movements can lead to symptoms of vertigo.

Additional Suggestions

Another potentially useful technique that can be performed immediately before falling asleep involves performing a handful of head movements which are intended to redistribute the crystals found within your inner ear. Known as “canalith repositioning manoeuvres“, specific motions such as turning your head from one side to the other while lying on your back have been proven to produce viable results. However, this is also under the assumption that you are suffering from a form of vertigo known as benign paroxysmal positional vertigo (BBPV). Assuming that you have been professionally diagnosed with this type of vertigo, the BBPV treatment techniques mentioned above could prove to be very useful.

However, there are many causes of vertigo and dizziness and it is a good idea to consult with our trained specialist in order to best treat your symptoms.

If you are curious to learn more about how chiropractic treatments may be able to help, feel free to contact us at Neuroworks Chiropractic.

Lack of Sleep Can Seriously Damage Your Health

lack of sleepFor most of us, the day begins with an alarm clock! Many of us wake, still feeling tired after a restless, disturbed, wakeful night.

Sleep is vital for our well being and a subject that at Neuroworks, your Ealing Chiropractor is very passionate about since it is one of the most important functions of the brain. Neuroworks Chiropractors Johan and Jake are both Chiropractors with an interest in neurology. They point out that NHS figures suggest that one-third of us here in the UK suffer from insomnia that is affecting their health.

Johan adds that the Sleep Council’s ‘Great British Bedtime Report(1) highlights physical health problems as a major cause of poor quality sleep and insufficient sleep, these problems include Obesity, affecting 11%, Arthritis, affecting 10%, Back pain, affecting 9%, Diabetes, affecting 9% and Asthma, affecting 9%.

However, the worst culprit seems to be stress, with an astonishing 47% of us saying that stress or worry is preventing them from sleeping at night.

Our Tips For A Good Night’s Sleep

Your Ealing Chiropractor has put together this helpful five-point checklist for a better night’s sleep.

  1. If pain is keeping you awake

The Sleep Council figures make it clear that physical health problems can be a major cause of sleep problems. If you have pain with a biomechanical cause, whether this is back pain, arthritis, headache or another problem, please call to arrange an appointment on 020 8566 3757 now.

  1. Develop your own bedtime ritual

Having a regular bed time and wake up time can help to regulate the body clock making it easier to fall asleep and stay asleep.

A relaxing bedtime routine should not involve using computer, laptop, mobile phone, etc., not only can these cause stress or excitement that can make it harder to fall asleep, but the bright ‘blue’ light they emit can interfere with our circadian rhythm and prevent our bodies from producing melatonin, the so called ‘sleep hormone’.

Although TV is less likely to have this effect, sleep experts advise not having a TV set in the bedroom.

  1. Avoid daytime napping

While a short ‘power nap’ can help you get through a demanding day, for those with trouble getting to sleep at night, daytime napping, especially afternoon napping should be avoided.

  1. Exercise regularly

Sleep experts advise that daily exercise is good for sleep. Those who exercise five or six times a week are the least likely to be taking any form of medication to help with sleep. Any exercise is good, vigorous exercise is the best and it does not seem to matter what time of day a person exercises.

  1. Evaluate your bedroom

  • Is your bedroom clean, calming and uncluttered?
  • Do you have a comfortable bed of the right size for you?
  • Is your bedroom dark – can you eliminate all light at night?
  • Is your room cool? The optimum temperature for sleeping is between 60-67oF (approx 15-20oC).
  • Can you eliminate all noise? If your partner snores, this could be a problem so ear plugs may be a solution.

To help with the above, consider decluttering your bedroom – making it easier to clean as well as more restful. Use a sleep eye mask or blackout curtains to eliminate light and regulate the temperature with a humidifier or fan.

Your bed is very important and a poor sleeping position using the wrong type of pillow or mattress can lead to health problems such as neck pain, lower back and hip pain as well as headaches. If any of these problems affect you, it would be a good idea to consult your Ealing Chiropractor before investing in a new bed.

To Sum Up

The evidence suggests getting sufficient sleep can reduce stress levels, improve memory, creativity and even athletic performance. Following the tips suggested by Johan and Jake really can help to improve your sleep. Prioritise getting the right amount of sleep at night for the sake of your health.

(1) https://www.sleepcouncil.org.uk/wp-content/uploads/2013/02/The-Great-British-Bedtime-Report.pdf