Tag Archives: sleep tips

Sleep Well: 5 Tips For Buying New Pillows

A pillow is more than just a place to rest your head. It is vital to your best night’s sleep. Using a pillow that fully supports your head, neck, and shoulders allows you to rest comfortably throughout the night.

When did you replace your pillows last? The National Sleep Foundation recommends replacing your pillows every two years. Though, the best way to know if it is time to replace your pillows is to evaluate your sleep quality and comfort levels when you wake up. If you are feeling stiff and your body is no longer being supported or you are unable to stay in a neutral position, your sleep setting needs an upgrade.

If it is time for you to replace your pillows, use this as a guide to help you find the right one for you.

  • Consider your preferred sleep position: It’s important to maintain our neck’s natural curve. Different pillows provide different support based on your sleeping style. Back sleepers should look for a medium support pillow such as the TEMPUR-Neck Pillow. If you prefer to sleep on your side, a pillow that is high with firm support will help you maintain proper spinal alignment throughout the night. Try our ContourSide Pillow by Relax The Back.
  • Determine a budget: Once you have established a budget you are comfortable with, speak with our sales associates to see the selection of pillows we offer that fit into your budget and match your sleeping style.
  • Utilize our sleep experts: We understand no two bodies are the same. Our trained associates can help you find a pillow that supports your head, neck, and spine for lasting comfort. Determine the best size and firmness that is perfect for you by testing out pillows in one of our stores.
  • Personalized support and comfort: Pillows are not one size fits all. From preferred sleep positions, to the type of mattress you sleep on, to your body type, there are many factors that determine the best pillow for your specific needs. The key to a better night’s sleep is finding a pillow that correctly aligns the head and spine for maximum comfort and pressure relief.
  • Test it out and give it time: When you visit one of our stores, you have the ability to try numerous pillows. Lay on a pillow for at least 10 minutes and gauge your comfort levels. Does your neck feel supported? Do you feel your neck bending forward or to one side? It is important to get fitted for a pillow that allows your head, neck, and shoulders to be aligned. Once you are home, it may take a few days to adjust to sleeping on a new surface. Give your body time.

Finding the perfect pillow for your body type and sleep type is essential for your overall health and well-being. It’s amazing what a quality pillow and better night’s rest can do for your mind and body. Wake up feeling revitalized, refreshed, and ready to start your day.

Visit your local Relax The Back location to find your perfect fit today.

6 Ways Massage Therapy Improves Health And Happiness

If you have ever gotten a massage before, then you are familiar with the post-massage feelings of satisfaction, clear mind, and relaxed body. While these are great benefits of massage therapy, there are many more that go well beyond relaxation.

Getting regular massages can be life altering. Studies continue to show that maintaining a regular massage routine can have a tremendously positive impact on your overall health and wellness.

Be your best physically, mentally, and emotionally with these benefits:

  • Better Sleep: It’s no secret that getting enough sleep is vital to your overall health and wellness. Massage therapy is extremely helpful in improving your ability to fall asleep and stay asleep by reducing pain and stress hormones.
  • Increase range of motion and flexibility: Massage therapy works on connective tissues, ligaments, muscles, and joints to keep your joints more fluid while reducing risk of injury.
  • Relieve headaches: Do you suffer from chronic headaches and migraines? Massage can help ease the pressure and pain of headaches while reducing the frequency and chance of getting one.
  • Promote relaxation: Reduce anxiety and stress through decreased levels of the stress hormone, cortisol, while feel-good hormones, serotonin and dopamine, are increased.
  • Improve circulation: With regular massage, oxygen and nutrients are kneaded through soft tissues and vital organs, thus improving your circulation.
  • Relieve pain: Massage therapy can also be just as or more effective than medication and acupuncture treatments. By relaxing tense muscles, our massage products can alleviate back, neck, and all-around muscle pain.

Now, imagine coming home to your own personal masseuse. We understand it can be difficult to find time to visit a massage therapist. Having a massage chair in your home allows you to indulge whenever you want. From Swedish to Shiatsu to traditional style massages, you can have personalized comfort and relaxation when you need it most. All it takes is a few minutes a day to feel the immense benefits. Quiet your mind. Soothe your body. Feel blissful comfort in your own home.

While the reasons for getting a massage can vary from medical reasons, to relaxation, to a special indulgence while on vacation, incorporating regular massages into your health regimen has a positive impact on your health and wellbeing.

Visit your local Relax The Back location to test out our massage chairs first hand. We will help you find the perfect chair to meet your specific needs. Ask our associates about our 48-month financing options on select massage chairs.

7 Natural Ways To Beat The Flu and Colds

Cold and flu season is in full swing and this winter, the entire country is seeing an increased number of cases. Doctors and healthcare professionals say the flu season can last through April. Though cold winter temperatures create ideal conditions for the flu virus to thrive and replicate more quickly. Symptoms such as body aches, chills, fever, sore throats, and sneezing can last from days to weeks.

These natural remedies will help alleviate and relieve symptoms and have you feeling better sooner. If you are still feeling sick after a few weeks, make an appointment to see your doctor. As always, consult your physicians before starting any new treatments.

  • Take a hot shower: Relax achy muscles and breathe in steam to moisten nasal passages and scratchy throats.
  • Humidifier: Dry conditions cause the influenza virus to spread faster and more easily. Similar to the benefits you get from steam in a hot shower, using a humidifier can help increase the humidity in your home to help you breathe easier and reduce nasal inflammation.
  • Hydrate: Drinking a lot of fluids is more important than ever when you’re feeling under the weather. Dehydration can lead to new or worsening symptoms causing you to feel more even more sick. Staying hydrated helps control or prevent nausea, keep fevers down, and helps clear your head and chest of congestion.
  • Get enough sleep: Possibly the most important of all, getting adequate sleep is a vital cold remedy. Sleep deprivation can weaken our immune system’s ability to function at an optimal level.
  • Add an extra pillow: In addition to getting enough sleep, using a bed wedge system or an extra pillow to elevate your upper body opens up nasal passages, promoting sinus drainage down the back of your throat. This allows you to rest more comfortably throughout the night and it will help you sleep easier.
  • Drink hot beverages: Sooth a sore throat and nasal congestion with hot tea or hot water with lemon and honey. Warm herbal teas can also promote calmness and relaxation before bed to help you fall asleep easier.
  • Gargle salt water: While this won’t cure your cold, gargling warm salt water can bring temporary relief to a sore, scratchy throat. Dissolve half a teaspoon of salt in 8 ounces of warm water and gargle a few times a day to relieve pain.

If you are having difficulty sleeping comfortably, visit your local Relax The Back store to speak with our trained associates. They will work with you to find product solutions to help you rest comfortably all-night long.

Live Well, Give Well: The Gift of Better Sleep

Everyone on your gift list can appreciate a great night of sleep. Help create a sleep sanctuary by gifting sleep products that will aid in quality rest and relaxation. With the right amount of sleep, we are able to lead more productive, energetic, and happier lives. Our physical, mental, and emotional health all improve when we are able to relax more, sleep better, and create healthier sleeping habits.

Wrap up a few of our favorite sleep products to help you and your loved ones sleep better all year long.

  • Snoozer Body Pillow: Ergonomic full body support is a gift everyone can enjoy. The J-shape design of this pillow promotes spinal alignment, enhanced muscular relaxation, improved circulation, and overall sleep quality.
  • PureRelax Mattress Topper: Give the gift of all night comfort with this gel-infused memory foam topper that dissipates heat away from the body while providing lasting support.
  • ContourSleep Bed Wedge System: Help your loved one find the perfect position for ultimate relaxation. Versatile wedges allow added support where it’s needed most.
  • Sleep Mask by Tempur-Pedic: Don’t let light keep you or your loved one awake. This sleep mask is perfect for sleeping on a plane, in a hotel room, or grabbing an afternoon nap.
  • Technogel Anatomic Gel Pillow : A layer of cooling gel with a memory foam design make this a cool, comfortable gift option this season. Receive a free gel travel pillow when you purchase 2 Technogel pillows ($109 value) until 12/31.
  • TEMPUR-Flex Elite: Support that moves with you? Now, that’s a gift! This mattress has a dynamically responsive feel that is both comfortable and supportive where you need it most.

Visit your local Relax The Back store to speak with a trained associate who can help you find the perfect gift based on your specific needs. We give our customers one-on-one support to ensure they are going home with the best product solutions for themselves or someone in their life. Visit us online at RelaxTheBack.com and on Facebook, Twitter, and Pinterest for more holiday tips and gift guides.

Tempur-Pedic Products For Getting a Good Night’s Rest #SleepBetterLiveBetter

At Relax The Back, we understand the importance of restorative sleep. Sleep is one of the most significant contributions to your overall health and well-being. When you receive a good night’s rest, you wake up feeling rejuvenated and refreshed on your way to living the best life possible. Making sure you are getting quality sleep depends on many factors. However, the foundation of a better night’s rest begins with your sleep products.

Quality sleep products support your body from the moment you lie down until the second you wake up. From mattresses, to adjustable bases, to pillows, having the proper support keeps your spine and muscles aligned to reduce pressure, improve circulation, and keep you comfortable all night long.

Tempur-Pedic products adapt to your exact body shape, size, and weight giving you a completely customized sleep experience. Below are a few of our favorite products that will help you be on your way to a good night’s rest.

  • TEMPUR-Neck Pillow: Perfect for back and side sleepers looking for a more therapeutic, restful sleep. Maintain the natural curve of your spine with a pillow that adequately supports your head, neck, and shoulders. Ergonomic pillows can also help prevent snoring.
  • TEMPUR-Contour Elite Mattress: For those wanting more adaptive support, the TEMPUR-Contour Collection is a firmer feeling mattress. Coupled with light contouring, this mattress relieves pressure points for less tossing and turning throughout the night.
  • Body Pillow: Improve circulation, and find full body ergonomic support and spinal alignment, allowing muscles to fully relax for a more restful sleep.
  • TEMPUR All-Purpose Pillow: Used as a neck roll, lumbar cushion, or leg spacer, this “peanut” shaped TEMPUR pillow responds to body temperature and weight to provide unmatched comfort, pressure relief, and ergonomic support wherever you are.
  • Sleep Mask: Minimize disruptions and keep out light from electronic screens or outdoor lights.
  • TEMPUR Adjustable Bases: Personalize your comfort levels while maintaining the natural curve of your lower back. Adjustable bases provide support in bed when sleeping, reading, or relaxing.

Take advantage of our Tempur-Pedic sales event going on now. Receive up to $300 in free gifts with the purchase of any Tempur-Pedic Mattress Set and apply for our 48-month finance buydown program.

Visit your local Relax The Back store to speak with our trained sleep experts who can help you test out our numerous Tempur-Pedic and quality sleep products. They will work with you one-on-one to determine the best product solutions for your specific needs. Be sure to follow us on Facebook, Twitter, and Pinterest for more tips, products and giveaways that will help you sleep better and live better.

How Sleep Can Improve Your Overall Wellness #SleepBetterLiveBetter

When it comes to our overall health and wellness, sleep plays a vital role in protecting and improving our mental health, physical health, and quality of life.

Quality sleep helps improve our cognitive function, personal performance, and cardiovascular health. When life gets busy, sleep can be the first thing that is affected. We often put sleep on the back burner to get more done during the day when in fact, when we are getting adequate sleep, we perform more efficiently throughout our waking hours.

Our brains need sleep to function properly and to help us prepare for the day ahead. Studies have shown that a good night’s rest improves our learning capacity, helps heal and repair our muscles, heart and our blood vessels, while also supporting our immune system and a healthier metabolism.

When we make sleep a priority, we enhance our well-being. We can wake up in a better mood, thinking clearly, with a healthy mindset to start the day. Proper sleep, a balanced diet, and a regular workout routine help to keep us healthy while preventing pain and discomfort down the road.

Take a look at the infographic to the left for more ways sleep can improve your overall wellness.

If you are having difficulty sleeping because of pain or want to improve your sleep environment, visit your local Relax The Back location to speak with a trained consultant who can help you try our numerous sleep products to create the ultimate sleep environment in your home. With the proper support, you’ll be on your way to a better night’s rest.

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To sign up, visit www.relaxtheback.com and enter your email address at the bottom of the page.

National Spinal Health Month: Tips for a Healthy Spine

During the month of October, organizations across the United States focus on the importance of spinal health, different approaches to pain treatment, and how massage therapy can improve our lives.

The America Physical Therapy Association (APTA) raises awareness about the benefits of physical therapy as a safe, effective option for long-term pain management while recognizing and celebrating physical therapists and physical therapist assistants who help improve people’s lives through movement. While the American Chiropractic Associate (ACA) shares back injury preventing and strengthening tips during National Chiropractic Health Month. The end of the month turns to massage during National Massage Therapy Awareness Week (NMTAW) put on by the American Massage Therapy Association (AMTA). Massage therapy can be a beneficial part of a pain management plan.

These initiatives put a spotlight on the importance, as well as the benefits, of self-care and those who help provide solutions for lasting relief. By working to improve strength, flexibility, and range of motion, we can keep our spine happy and healthy as we age. Doing so allows us to live the life we want to, free from back and neck pain.

These simple guidelines and tips can help you take better care of your spinal health:

Massage Therapy

  • Increase blood flow, endorphins, and flexibility with regular massages
  • Speed up healing, relieve tense muscles from head to toe, and find comfort, spinal support, and deep relaxation.
  • Massage chairshandheld massagers, and massage cushions allow for a therapeutic experience any time of the day, for any amount of time, in the privacy of your home.

Proper Ergonomics

  • Create a custom workstation to fit your needs and your body.
  • Look for spine-friendly office equipment. A standing deskergonomic office chair, or footrest create a healthy work environment.
  • Flexibility is key. Be sure to alternate between sitting and standing throughout the day.

Stay Active

  • Maintain a consistent exercise routine to help strengthen muscles, protect your spine, and prevent injuries.
  • Feel more energized and productive throughout the day when you get in your workout first thing in the morning.
  • Incorporate stretching into your daily regimen for increased flexibility in spinal muscles, tension relief, and increase blood flow.

Sleep Well

  • Create a sleep environment that promotes comfort, relaxation, and support.
  • A quality mattress and pillow ensures you’re getting a restful sleep by providing you with support where you need it most.
  • Improve your mood, personal performance, and cardiovascular health when you get adequate sleep.

6 Tips To Sleep Easy And Beat Insomnia 

It’s no secret our bodies need sleep. We perform better at work, we are in better moods, and overall we feel better when we’ve had enough shut-eye. Unfortunately, many of us do not get adequate sleep. In fact, roughly 40 million people suffer from insomnia annually.

If you suffer from insomnia, these tips can help you fall asleep easier and stay asleep.

  • Wind down: Our bodies need time to relax and wind down after the day’s stressors. Take some time to yourself to enjoy a warm bath, reading, or light exercises, such as yoga.
  • Relax your entire body: Meditation is a great tool to help you fall asleep. Imagine releasing tension from each part of your body. While taking deep breathes, start at your feet, then each leg, your torso, each arm, and lastly your head, neck and shoulders. By concentrating on specific parts of your body and working with your breathing, you can relieve stress and sink into a deeper relaxation to help ease you into a restful night’s sleep.
  • Listen to soothing music: Turn on a sleep inspired playlist that last 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
  • Create the ideal sleep environment: Noise, temperature and lighting play a big role in how well you sleep at night. Cool, dark, and quiet provides the best sleep environment. Keep your room between 65-72°F. If you are a warm sleeper, avoid heavy sleepwear. Invest in pillows and mattresses that offer cooling gels and materials to keep your body temperature down throughout the night. The  PureRelax Zoned Gel Topper, Technogel Anatomic Pillow  and the TEMPUR-Pedic Breeze collection provide support and cooling relief all night long.
  • Look away from the clock: Checking the time when you’re having difficulty sleeping only makes matters worse. Face your clock away from you to avoid temptations of calculating the amount of sleep you can get if you fall asleep at that moment. This can cause more anxiety, keeping you up even longer.
  • Get out of bed: After 20 minutes if you haven’t been able to fall asleep, get up and leave the bedroom. Make a cup of tea, read a book, or listen to relaxing music. Do anything that doesn’t require a lot of concentration or effort. Once you begin to get drowsy, go back to bed.

Visit a Relax The Back location near you to speak with our trained sleep experts who can help you create the ultimate bedroom sanctuary so you can get your best night’s sleep. From fitting you for a perfect pillow, to showing you different mattress styles, to offering tips and information on ways you can sleep easier, our specialists are there to provide one-on-one support. Be sure to follow us on FacebookTwitter, and Pinterest for more sleep tips.

How Couples Can Sleep Better Together

If sleeping with your significant other is a struggle, you’re not alone. 85% of American adults report they have problems sleeping at night with 40% of those adults saying it is due to their spouse or partner tossing and turning. There are numerous studies that suggest sleeping together has a positive impact on one’s health, and more and more adults are sleeping separately in order to get a better night’s sleep. Tossing and turning, snoring, temperature control, and distractions can have negative effects on your sleep quality and health and are common reasons adults are sleeping apart.

 

Follow these 7 tips to help the two of you sleep better together:

  1. Get fitted for a pillow. Find a pillow that fits your specific sleeping style and body type and be sure to replace it every two to three years. Over time, pillows can collect bacteria, mold, and dust mites to become unhealthy to sleep on as well as change shape.
  2. Invest in the best mattress. Along with your pillow, your mattress is key to helping you fall asleep and stay asleep. Our trained sleep experts can work with you to show you numerous mattress options based on preferences of both you and your partner. A memory foam mattress is a great option for couples as it diminishes the effects of tossing and turning throughout the night.
  3. Minimize disruptions. Cover electronic screens, use a sleep mask or purchase heavy shades or curtains to help keep distracting lights away. If possible, keep the kids and pets out of the bed and be sure to turn phones off or on silent.
  4. Stagger bedtimes. If your partner is keeping you up with their snoring or tossing and turning, going to bed at different times can be a resolution. Try going to sleep first, then have them join once you’ve fallen into a deep sleep.
  5. Control the temperature. Many couples have different preferences when it comes to sleep temperature. Have an extra set of blankets just for you if you tend to be a cold sleeper. If you’re a hot sleeper, invest in gel sleeping products that will keep you cool and comfortable throughout the night.
  6. Silence is golden. Consider earplugs or earmuffs to quiet outside noises or your partner snoring. A vibrating alarm clock is another option if you wake up at different times.
  7. Unwinding after a long day can sometimes be difficult. At the end of the day, this is your time to reconnect with your partner, relax, and be present in the moment.

Visit your local Relax The Back store to try our sleep products out first hand. We can help you determine the best products for your sleeping situation so you and your partner can be on your way to a better night’s sleep.

Sleep easier this summer and save up to $500 off Tempur-Breeze mattress sets. Get free White Glove delivery going on until July 16th and apply for 48-month no interest financing. For a limited time, also receive $25 off select pillows when you use the code PILLOW25.

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How Do You Sleep? Positions For Lasting Comfort

When it comes to good health and well-being, sleep is just as important as diet and exercise. Adequate sleep plays a vital role in protecting our physical health, mental health, and quality of life.

Research has shown sleep helps to improve learning, decision making, and our creative mindset, heal and repair our heart and blood vessels reducing the risk of high blood pressure, heart disease, kidney disease, and stroke, and maintain a healthy balance of hormones.

Start improving your health in the bedroom by getting a restful night of sleep. Depending on your sleep style and pain needs, here are a number of positions that will help you have lasting comfort.

Sleeping On Your Back

This is the healthiest position for most. It is also one of the best for those suffering from acid reflux, back pain or recovering from spine surgery. This position allows your spine, head, and neck to rest in a neutral posture. If you are experiencing lower back pain, an adjustable base or Bed Wedge System will help you maintain the natural curve of your lower back while providing support in bed when sleeping, reading or relaxing. Ensure proper alignment from head to toe with a medium support pillow that maintains the natural curvature of your head, neck, and upper spine. The TEMPUR-Neck pillow will provide proper support throughout the night.

Sleeping On Your Side

Ideal for those with sleep apnea or who suffer from habitual snoring, this position prevents the tissue and muscles in the throat from collapsing. Sleeping on your side also elongates your spine to help ease and prevent back pain. Add additional spinal support by placing a pillow, such as the ContourSleep Knee Spacer, between your knees. This ergonomic sleep position allows tense muscles to relax and circulation to improve through the night. A high pillow with firm support that cradles the head, neck, and shoulders will provide the most comfort and relief in this position. The ContourSide Pillow by Relax The Back was created specifically for side sleepers. For those who are pregnant, try the DreamWeaver Body Pillow to help improve blood flow while providing your entire body with ergonomic support.

Sleeping In Various Positions              

If you do not have one preferred sleep position, be sure to have a mattress and pillow that provides proper ergonomic support. The TEMPUR-Contour Side-to-Back Pillow provides a personalized sleep experience that is perfect for those who shift from sleeping on your side to your back throughout the night. If you are a hot sleeper, add cooling gel products such as Technogel Sleeping Pillows, the TEMPUR-Cloud Supreme Breeze, or the PureRelax Zoned Gel Topper by Relax The Back to your sleep environment. These products keep you cool and comfortable all night long.

Visit your local Relax The Back store to speak with our trained specialists and try out our numerous sleep products. Through one-on-one support, our team will help you find the perfect pillow or mattress to ensure you are getting your best night’s sleep. Follow our 24-hour approach to comfort and wellness on Facebook, Twitter, and Pinterest for more tools to achieve ‘round the clock personalized comfort.

Now through June 11th, enjoy savings of up to $600 during our Tempur-Pedic Fan Event. Learn more below!

Snoring Solutions: Position Yourself For Better Sleep

Snoring affects nearly 90 million American adults. Of those, 37 million suffer from habitual snoring. While occasionally snoring is not a serious risk and more of a bother to your bed partner, it can become a serious health concern if you are a habitual snorer. Quality sleep is greatly reduced for you and your partner and snoring may also be a sign of obstructive sleep apnea, which can lead to higher blood pressure and a higher risk of heart attack and stroke.

Snoring is a result of an obstruction of airflow as it moves through the mouth and nose. This can be caused by obstructed nasal airways due to allergies or sinus infections, a deviated septum, being overweight leading to bulky throat tissue, or poor muscle tone in the throat and tongue. Snoring also becomes more serious as people age.

Symptoms

  • Observed pauses in breathing during sleep
  • Morning headaches
  • Excessive daytime sleepiness
  • Awakening at night feeling confused

Sleep Positions for Snorers

There are certain sleep positions that can help reduce snoring. If you have any of the symptoms above or you have been told that your snoring is disrupting others sleep schedules, these product solutions can help you have a better night’s rest.

  • Adjustable bases allow you to tilt your upper torso upward, raising your head higher than your abdomen in neutral posture position. This helps to keep airways open and clear while you sleep.
  • Bed Wedges provide the same benefit of adjustable bases with more affordable options. Easily move wedge pieces for personalized comfort.
  • Pillows with adequate support are key and sleeping on your side is ideal for keeping airways open. Ergonomic pillows like the TEMPUR-Neck Pillow help prevent snoring by supporting your neck and shoulders while sleeping on your side.

Treatment for snoring varies from person to person, as always consult your doctor if symptoms continue or worsen.

Visit your local Relax The Back store to try our numerous sleep products firsthand. We know no two bodies are identical. Our trained specialists will fit you for a pillow and mattress that are perfect for your body type and preferred sleeping style.

Take advantage of our Tempur-Pedic sales event going on now through June 11th. Save up to $600 on Tempur-Pedic Mattress Sets; up to $400 on mattresses and $200 on adjustable bases. Quality sleep is only a visit away.

Everyone Deserves 24 Hours Of Comfort And Wellness

From the moment we wake up to the moment we fall asleep, our decisions throughout the day affect our overall comfort and wellness. At Relax The Back, we understand the importance of living a fulfilling life of relaxation, wellness, and comfort. For more than 30 years, our mission has been to make life more comfortable and our passion is helping you experience comfort and relief so you can get back to living your best life.

Over the next 6 weeks, we will provide our community with solutions and tools to achieve ‘round the clock personalized comfort. From a weekly personalized relief giveaway, to a look into the different options of comfort for every aspect of life, from work to sleep to travel, to showing ways to be proactive in our healthcare routine, we aim to equip you with the knowledge to improve your overall wellness so you can live the life you’ve always wanted.

We’ve created this helpful infographic to demonstrate our 24-hour approach to comfort and wellness. The health benefits of utilizing these products and solutions will provide you with the comfort that we believe should be in every aspect of your day. Whether it’s using our Technogel® Pillows to improve circulation while you sleep or relieving back pressure at home in our Zero Gravity chairs, you deserve ‘round the clock relief. Make sure to stop by a Relax The Back location to discuss your specific needs with our in-store professionals, so we can find a personalized approach that works for you.

Be sure to follow along on Facebook, Twitter, and Pinterest.

Fibromyalgia & Sleep: Solutions For A Better Night’s Rest

Each year on May 12th, the National Fibromyalgia & Chronic Pain Association supports National Fibromyalgia Awareness Day to raise awareness and funds to help those living with chronic pain from fibromyalgia. 2%-10% of the American population suffers from this chronic condition that causes abdominal pain, fatigue, chronic headaches, joint and muscle pain and stiffness, and insomnia.

Sleep Problems

Sleep problems and fibromyalgia can be a vicious cycle. A majority of those suffering from fibromyalgia symptoms have issues with sleep. Whether it is lack of sleep, non-restorative sleep, restless leg syndrome, or difficulty staying asleep due to pain, not getting enough sleep intensifies pain symptoms.

Research has shown sleep and pain are linked. When we do not get adequate sleep, our pain tolerance can decrease making existing pain feel much worse. One study followed a group of healthy middle-aged women who were purposefully deprived of the deepest stage of sleep for three days. These women showed increased levels of fatigue and discomfort and a decrease in pain tolerance. This suggests sleep deprivation plays a key role in the development in fibromyalgia symptoms.

Solutions For Better Sleep

Improving sleep quality can have a lasting impact on fibromyalgia pain. Creating and maintaining good sleep hygiene can help you manage your symptoms. Try the solutions below for a better night’s rest. As always, consult your physician regarding any pain and sleep disturbances you may be experiencing.

  • Make sleep a priority. Too often do we put sleep on the back burner when other parts of life become hectic. It is even more important for those with fibromyalgia to maintain a consistent sleep schedule and to be sure they get enough sleep each night.
  • Think cool, dark, and quiet in the bedroom. Heat can make it difficult to fall asleep and stay asleep and chronic pain has also been known to increase in the presence sound.
  • Maintain a regular exercise routine. Low-impact exercise activities such as yoga, swimming, or walking have been shown to help reduce pain symptoms.
  • Get fitted for a pillow. By using a pillow that fits your body type and sleep style, your head and spine will be properly aligned for maximum comfort and pressure relief.
  • Invest in a quality mattress. Your mattress is the foundation on which quality sleep is built. Tempur-Pedic mattresses adapt to the shape of your body, relieving pressure points and preventing you from tossing and turning throughout the night.
  • Gentle massage or other relaxation techniques can help loosen stiff muscles while easing your mind of stress or worries that may keep you awake. Find full body relief and relaxation with our massage chairs or use our handheld massagers for targeting relief where you need it most.

Visit a local Relax The Back store to speak with a trained associate who can help you find product solutions to reduce pain and provide relief wherever you are. From your home, to your office, to your daily commute, there are solutions to your pain needs. Try numerous products and begin feeling a difference before you even leave the store. Relief is a visit away.

Starting May 15th through June 11th, save up to $600 on Tempur-Pedic Mattress Sets, up to $400 on mattresses and $200 on adjustable bases.

Better Sleep Month: Create An Optimal Bedroom Environment

Every year in May, the Better Sleep Council sponsors Better Sleep Month to bring awareness to the importance of quality sleep, how poor sleep affects us negatively, and ways we can create healthy sleeping patterns. Each year, nearly 40 million Americans suffer from chronic, long-term sleep disorders with an additional 20 million experiencing occasional sleeping problems. The Centers for Disease Control and Prevention now lists sleep deprivation as a public health epidemic.

When it comes to getting adequate sleep, there are many factors that come into play. By creating an environment that promotes comfort and relaxation you set yourself up for getting the best night’s sleep you can; allowing yourself to be more alert, productive, and emotionally balanced all day long.

Maximize the comfort of your sleep environment with these 7 tips:

  • Keep your room cool. 65-72°F is the optimal temperature. If you are a warm sleeper, avoid heavy sleepwear. Look to add pillows and mattresses that use cooling gels and material to keep your body temperature down during the night. The Technogel Anatomic Pillow, PureRelax Zoned Gel Topper, and the TEMPUR-Pedic Breeze collection provide support and cooling relief all night long.
  • Turn off all tablets, phones, and computers 90 minutes to 1 hour before bed or use a “Night Shift” setting to dim the blue lights on the screen closer to bedtime. These blue lights on our screens suppress melatonin production making it harder to fall asleep and stay asleep.
  • Invest in a supportive mattress and a pillow that fits your body type and sleeping style.
  • Keep all work material out of the bedroom. Physical or psychologically stressful activities can cause the body to release the stress hormone cortisol, which is associated with increasing alertness, making it difficult for you to fall asleep.
  • The more light you are able to keep out of the room the better. Use heavy curtains or shades to keep out the glare from street lights, try using a sleep mask to cover your eyes, or cover electronic displays.
  • Quietness is key. Block out unwanted noise with a white noise app or use a fan, which does double duty by keeping your room cool and providing a consistent, soft background noise.

Visit a Relax The Back location near you to speak with our trained sleep experts who can help you create the ultimate bedroom sanctuary. From fitting you for a perfect pillow, to showing you different mattress styles, to offering tips and information on ways you can sleep easier with less pain, our specialists are there to provide one-on-one support. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips.

4 Tips For Sleeping With Neck Pain

Is neck pain keeping you up at night? While there are some factors, such as arthritis and aging that are out of your control, there are a few ways to prevent neck pain so you can be on your way to a better night’s sleep.

Find your perfect pillow

A supportive pillow is essential for a good night’s sleep, free from pain. If your pillow is too low, or too high, it can cause your neck to become bent abnormally causing neck and shoulder muscles to strain. When a pillow fits our body type, our head, neck, and shoulders are aligned to relieve pressure points throughout the night.

Follow these guidelines based on your sleeping style when choosing your pillow:

  • Sleeping on your back: Look for a medium support pillow that maintains the natural curvature of your head, neck, and upper spine, such as the TEMPUR-Neck Pillow, throughout the night.
  • Sleeping on your side: Choose a pillow that is high with firm support to cradle the neck, head, and shoulders. The CountourSide Pillow by Relax The Back uses a memory foam contour and shoulder cradle to provide correct support for proper spinal alignment.
  • Sleeping on your stomach: This position is not recommended as it can cause strain on the back and neck muscles.

Put your phone away

Many of us are guilty of checking our phones before we go to sleep. This not only inhibits sleep due to the blue light our phones emit, blocking our body’s release of melatonin, it also leads to neck and shoulder strain caused by the position of our heads while looking down at our phones. Try putting your phone, and all other electronics, away 90 minutes – 1 hour before you go to bed. Alternatively, if this is unrealistic for you, download an app for your phone or computer, or use already installed settings, to turn your devices on “Night Shift” an hour before bed. This adjusts the color temperature on the screen to cut down on the blue light exposure.

Sleep hygiene

It can be a vicious cycle. Neck pain makes it difficult for you to sleep; lack of sleep can cause pain to worsen. Take a look at your current sleep habits. Be sure that you are going to bed and waking up at the same time every day, including weekends. Avoid caffeine and alcohol a few hours before you go to bed and exercise on a regular basis. These, paired with a supportive pillow and mattress, can all help improve your overall quality of sleep.

Neck stretches before bed

Loosen tight muscles with simple neck stretches. Strengthening your neck with certain exercises can also help prevent pain making it easier for you to fall asleep and stay asleep.

Visit your local Relax The Back location to be fitted for your perfect pillow. We have an assortment of products that can assist you, including Dr. Riter’s REAL-EaSE Neck Support, which is the most advanced neck support available. REAL-EaSE cradles your neck along the base of the skull for maximum pain relief and allows neck and shoulder muscles to rest in a fully relaxed position. We understand everyone has a different body type and sleep style. Through one-on-one support, we will help you find a pillow that fits all of your comfort needs. Stop by to test out the different styles, shapes, and brands.

If switching your pillow and sleep position, performing stretches, or improving your sleep hygiene do not provide relief, consider speaking with a physical therapist or your doctor. There may be an underlying chronic condition that should be treated.

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Fact: Americans Need More Sleep

Nearly 60% of adults are not getting adequate sleep. There are serious dangers and risks of sleep deprivation. Chronic sleep loss affects your health, safety, and productivity. It can lead to health risks such as high blood pressure, stroke, and heart failure. There is also a risk of weight gain. Sleeping just 6 hours a night could result in 14 lbs of additional weight a year.

Daily stresses of life, medical conditions, and busy work or social calendars are a few factors that contribute to loss of sleep. This year, learn more about the dangers and make sleep a priority.

Read more sleep facts and ways to combat sleep loss in the helpful infographic below.

If you’re having trouble sleeping or waking up in pain, your mattress and pillow may need an upgrade. Visit your local Relax The Back location to speak with our trained specialists. Through one-on-one support, our in-store professionals will work closely with you to discover the root of your pain and offer a custom fit solution, so you don’t have to settle for just any product.

Lay on mattresses to test their comfort level or try different pillows that work best with your sleep style. We will fit you with the proper pillow that correctly aligns the head and spine for maximum comfort and pressure relief. Your mattress should also support your body and allow your spine, head, and neck to rest in a neutral position. There’s no one-size-fits-all solution. Let us recommend the perfect mattress for you!

Our wide selection of high-quality products and team of experts will provide you with sleep solutions so you can feel comfortable and stress-free whenever you rest. We’ll inform, educate and provide you with multiple options to try in-store, so stop by a location today!

Fact: Americans Need More Sleep

Sleep Away Your Cold And Flu

Sleep Away Your Cold and Flu

Cold and flu season continues to affect many across the United States. Along with drinking enough fluids and maintaining a healthy diet, another natural (and vital) cold remedy may be overlooked by some: sleep. Studies have shown that people are more likely to come down with the common cold and flu virus when they are not getting adequate sleep. Sleep deprivation can potentially weaken the immune system’s ability to function at an optimal level to fight off cold and flu symptoms.

Proteins called cytokines are released during our sleep cycles. If we have an infection, inflammation, or are under stress, these proteins increase to fight off illness or stress. However, if we are not getting adequate sleep, cytokine levels decrease causing our immune systems to weaken. In order to help fight off cold and flu viruses, we must get the proper amount of sleep to stay healthy.

In additional to adequate sleep, try treating cold symptoms with these natural remedies:

  • Hydrate: Drinking plenty of fluids is even more important when you are feeling under the weather. Dehydration can lead to new or worsening symptoms and actually make you feel much worse. By staying hydrated, you’ll be able to keep fevers down, control or prevent nausea, and help clear your chest and head clear of congestion.
  • Drink hot beverages: Hot water with lemon and honey or hot tea help you stay hydrated while also soothing sore throats and nasal congestion. Sipping on warm herbal teas can also promote calmness and relaxation before bed to help you sleep easier.
  • Take a hot shower: The hot steam from a shower can help to moisturize nasal passages and help you feel more relaxed.
  • Humidifier: Influenza spreads more easily in dry environments. Similar to the benefits of steam from in a hot shower, using a misting humidifier to increase humidity in your home can help reduce nasal inflammation and help you breathe easier.
  • Sleep with your upper body elevated: Adding an extra pillow or using a bed wedge system opens up nasal passages by promoting sinus drainage down the back of your throat. This will help you sleep and rest more comfortably throughout the night.

If you are having trouble sleeping comfortably, visit your local Relax The Back store to speak with one of our trained sleep experts. They will work with you to find product solutions that will help you rest comfortably and pain-free throughout the night. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips and information.

How To Prevent Acid Reflux And Rest Comfortably

How To Prevent Acid Reflux And Rest Comfortably

Acid reflux affects over 350 Million people around the world. Acid reflux occurs when stomach acid or bile flows up to the esophagus and irritates the lining of the lower esophageal sphincter (LES). Symptoms such as chest pain, heartburn, bloating, and nausea can cause discomfort and pain throughout the day and well into the night, making it difficult to fall asleep and stay asleep.

Common causes of acid reflux

  • Eating a large meal then lying on your back
  • Consuming certain foods or beverages
  • Being overweight
  • Smoking
  • Pregnancy

Lying down with acid reflux

Gravity plays an important role in acid reflux. Whether you’re lying down to read a book, watch TV, or fall asleep, the acid in your stomach is more likely to enter your esophagus in these positions, causing heartburn. Regurgitation, the sour or bitter taste, often causes people to wake up or remain awake. Chocking or coughing can also occur when lying down if acid reaches the back of the throat.

Rest easy with neutral posture

Fortunately, there are ways to relax and sleep comfortably when dealing with acid reflux. Tilting the upper torso upward while having your head raised higher than your abdomen in a neutral posture position will help prevent or reduce acid or food in the stomach from traveling back up to the esophagus. Neutral posture refers to a stress-free position in which our bodies naturally curve to reduce pressure on our spine.

In addition to regularly exercising and avoiding foods and drinks that trigger symptoms, there are a number of product solutions to help you reduce and prevent acid reflux.

How we can help

If you suffer from acid reflux, our trained specialists can show you a number of products to help you find relief. When you visit a Relax The Back store, we’ll work with you to determine when symptoms arise throughout the day and night and provide you with product solutions that you can try out first-hand in our stores. Feel instant relief from back pain in our Perfect Chairs or learn how a bed wedge system can be customized to your comfort level.

Sleeping With Back Pain

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When you suffer from back pain, restful sleep can feel more like an aspiration than a reality. Pain can either keep you from falling asleep or it can cause you to wake up in the middle of the night. Regardless of the time of night, there are a few methods you can follow to help you get a peaceful, full night’s rest.

Sleep Position

Your preferred sleep position may be causing you more pain than you realize. Find the position that makes you feel most comfortable, taking into consideration these simple modifications to relieve pressure on your spine.

  • Back sleepers: Use a pillow under your knees or try a Bed Wedge System to help maintain the natural curve of your lower back. A small, rolled up towel placed under the small of your back will also provide additional support. Sleeping on your back is considered the healthiest option for most.
  • Side Sleepers: Place a pillow between your knees, such as the ContourSleep Knee Spacer, to add additional spinal support. Bring your knees up slightly towards your chest to help elongate the spine.
  • Stomach Sleepers: If you must choose this position, reduce strain on your back by placing a pillow under your lower abdomen and pelvis. This position makes it difficult to keep your spine in a neutral posture, which can lead to pain throughout the night.

Maintain A Schedule

Create a sleep routine that works for your schedule and stick with it every day – even on the weekends! By following a nightly routine, your body is able to follow a natural sleep-wake cycle. This makes it easier for you to fall asleep. Pick a bedtime that allows for 7-8 hours of sleep each night. Avoid stimulants such as caffeine and make sure you finish any strenuous exercise at least 2 hours before bed. Caffeine and exercise can make you feel too energized to fall asleep and stay asleep throughout the night.

Sleep Better with These Products

In addition to the ContourSleep Knee Spacer and the Bed Wedge System, Relax The Back offers numerous sleep products to help you have your best night’s sleep.

  • Adjustable Bases and Foundations: Reduce pressure on your spine, improve circulation, and relieve muscle tension with a personalized sleep system. Find ergonomic comfort and support where you need it most.
  • Snoozer Body Pillow: Deep, relaxing, ergonomic support no matter the sleep position. Perfect for those who suffer from chronic pain, are pregnant, or have injuries.
  • PureRelax Mattress Topper: Made with eco-friendly materials, this topper decreases body-to-bed motion transfer while relieving muscle and back pain. This mattress topper reduces allergens and does not produce any carbon emissions during its creation.
  • Tempur-Pedic Mattress: TEMPUR material adjusts to your body weight and temperature, reducing pressure on your back, shoulders, and hips to improve sleep quality. From soft-as-a-cloud, to ultra-firm, to cooling material for those who sleep hot, there is a mattress that fits your sleep needs.

Visit your local Relax The Back store to test out these products and speak with our trained specialists. They will help determine the best product solutions to help relieve pain and provide quality comfort for a better night’s sleep.

Fight Insomnia: Tips To Get Back To Sleep

 

Whether it is a difficult day ahead of you that is keeping you up, running through a checklist of tasks you need to finish, or you are wide awake at 2 a.m. for no apparent reason, sleeplessness is an issue we can all relate to on some level.

This sleeplessness is a type of insomnia. There can be underlying health problems that can cause insomnia such as sleep apnea, acid reflex, or chronic pain. Short-term sleeplessness, often caused by a big social change like moving or changing jobs of instance, is considered acute insomnia. If you experience symptoms that last longer than a month, you may have chronic insomnia and should see a sleep professional.

If health problems are not the cause of your insomnia, here are a few tips from Cleveland Clinic to help you get back to sleep.

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