Although the common wisdom is that we spend a third of our lives
sleeping, many of us don't get the quantity or the quality of
sleep we need. Our hectic lifestyles and the 24-7-365
availability of distractions such as cable television and the
Internet can cause us to cut back on the seven to nine hours of
sleep that experts recommend we get each night. But even if we
shoot for an adequate quantity of sleep, back pain and other
problems can prevent us from getting the quality of sleep we
need.
When lower back pain, neck pain, snoring, or a sleep disorder
prevents us from getting the sleep we need, we accumulate what
experts term a "sleep debt." One or two nights of restless or
inadequate sleep won't harm us, but a pattern of sleep
disruptions can have serious repercussions on our health,
ranging from mental fuzziness and mood swings to cessations of
breathing and even death. According to the National Sleep
Foundation, "Sleep deprivation has been linked to health
problems such as obesity and high blood pressure, negative mood
and behavior, decreased productivity, and safety issues in the
home, on the job, and on the road."
When back pain or neck pain causes sleep disruptions, it may be
time to invest in a new mattress. Mattresses that use natural
fibers, such as cotton, tend to harden over time, while box
springs can begin to sag. A mattress that has outlived its
usefulness forces you to sleep in positions that cause or
exacerbate lower back pain and neck pain. While a new mattress
set is an investment, it is one that will repay you a
hundredfold in the form of mental alertness and physical energy
that comes from getting restful sleep.
Sleep culprits like neck pain and snoring can often be
alleviated with a new pillow. Special posture pillows are
available that provide back and neck support, and that can raise
your head enough to reduce snoring. A sleep posture pillow may
take a period of adjustment, since your body will need to get
used to a new position, but the positive effects should kick in
within two to three weeks.
Keep in mind that severe snoring can sometimes be a symptom of
obstructive sleep apnea, a condition where the tissues at the
back of the throat block the airway. This causes the person with
sleep apnea to stop breathing for a moment and then awaken.
Sleep apnea can cause dozens of awakenings each hour, and can be
a life-threatening condition. The bed partner of a person with
sleep apnea is often the first to know something is wrong, since
he or she can hear the person snoring and hear pauses in
breathing, usually followed by a snort or a loud snore.
If you suspect you have sleep apnea, it's important to have the
condition properly diagnosed through a sleep study conducted
overnight in a sleep lab. Treatment is most often the use of a
CPAP (continuous positive airway pressure) machine that pushes
air through the throat and into the lungs during sleep. Like a
sleep posture pillow, a CPAP machine takes some getting used to.
But it's a minor adjustment compared with the benefits of
restful sleep.
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