A very common concern of those who experience neck and / or back pain is that it greatly interferes with their ability to get a good night's sleep. Sleep disturbance can be harmful to the body, as resting promotes tissue healing, concentration, energy level, and physical relaxation. A bad sleep cycle can thus promote higher pain levels, agitation, and low energy.

Suggestions for Sleeping Soundly:

• Wake at the same time every morning to promote a sleep routine.
• Eat a light snack before bed if hungry. Milk and tuna are known to contain L-tryptophan, which helps induce sleep.
• Avoid alcohol, caffeine, and tobacco as they can disturb normal sleep patterns.
• Exercise daily to promote good sleep
• Avoid "mind-racing" by spending a specified time during the day to deal with unresolved issues, conflicts, and planning.
• Create a comfortable environment with desired lighting, noise, and temperature
• If unable to fall asleep in 15-20 minutes, get out of bed until sleepy.
• Engage in a relaxing activity prior to bedtime to help unwind physically and mentally.

Sleep Posture and Pillow Supports:

While lying in bed, the spinal discs and joints have less load of gravity, muscles begin to relax, and the joints are moving a lot less. In some cases, this can have an increased pain response, as the ligaments are more stressed around the joints, and there is less movement in the spine, creating less lubrication of joint fluid. Further, if you are sleeping in an unbalanced posture for too long, the spine endures postural strain, so you wake up feeling stiff and sore.

Keeping a balanced spinal posture at night is just as important as keeping a good posture during the day. The ear, shoulder and hip should be in horizontal alignment, and the low back curvature maintained. Here are some tips for improving sleeping posture, and reducing the strain on your spine with sleep.

• If sleeping on your back, use a cervical pillow or roll under the neck to support the natural curve of the neck. Use a pillow under the knees to take the weight of the legs off the low back.
• Avoid reading or watching TV, and then falling asleep with too many pillows under your head, and your neck remaining flexed.
• If sleeping on your side, use a thicker pillow at your head to align your head and neck without tipping or sidebending of the neck. Use a pillow between the knees to support the weight of the leg.
• Avoid sleeping curled up in the fetal position.
• Generally avoid sleeping on your stomach; if you do- avoid using a pillow under your head. Do use a pillow under your shins to support the low back.
• Avoid sleeping on very firm or very soft surfaces, use a mattress that is supportive and rotate it to avoid wear patterns.