The Connection between Goals & Sleep, Part 1: How to Sleep Better

Posted on January 15, 2015February 19, 2015 by Joey Donovan-Guido

In our last article, Resolve to Reduce Pain & Live a Happier, More Active Life in 2015, we talked about New Year’s resolutions, which in essence are goals. In this series, we’d like to dive deeper into the connection between goals and sleep, and offer a step-by-step process that can help you sleep better and attain your goals for 2015.

Let’s start off with strategies that can help you sleep better. Without proper sleep, attaining your goals becomes more difficult. And if you’re experiencing sleep deprivation, you’re facing a major obstacle that’s smack in the middle of where you are and where you want to be. And sometimes, better sleep and less pain are the most important goals you can attain!

In a previous post, we talked about 5 Tips for a Better Night’s Sleep, which include setting a schedule of when you go to sleep and when you wake up, staying physically active during the day, creating a bedtime ritual and being mindful about what you eat close to bedtime.

Another tip we covered is making sure you’re comfortable in bed. It’s one of the easiest things to do — if you know what to look for. But the kind of comfort we’re talking about here goes beyond comfy PJs and a soft down feather pillow. As a matter of fact, that soft feather (or foam) pillow may be doing you more harm than good.

Sure, down feathers and foam are soft, and we associate soft with comfort, but what your body craves when you lay down to sleep is support — especially in the head, neck and back areas.

Whether you’re a world-class athlete, or simply suffering from neck or shoulder pain, the trick to getting a good night’s sleep is alleviating the tension in your neck, shoulders and back. Once the tension is alleviated, muscles have the chance to relax, which can help speed training recovery in athletes and lower pain, stiffness and soreness in anyone who uses the Natural Comfort Pillow.

And with less pain, comes a much better opportunity for better sleep.

With such busy lives, it’s often a challenge just to get through the day. Add in the initiative to attain one or more goals, and good sleep becomes a critical component to succeeding. We encourage you to read more of our articles on improving sleep (see the “Better Sleep” category in the right-hand sidebar), and to explore the Natural Comfort Pillow website to gain a better understanding on how our pillow works and what types of issues it can help resolve. In addition to diminishing neck and shoulder pain, our supportive pillow also helps align your spine and can help with snoring, sleep apnea and more!

In our next installment of The Connection Between Goals & Sleep, we’ll be talking about how to discover and clearly define your goals.

Until then, sleep well!

You may also like:

The Connection Between Goals & Better Sleep, Part 2: Discovering Your Goals

The Connection Between Goals & Better Sleep, Part 3: Clearly Defining Your Goals

The Connection Between Goals & Better Sleep, Part 4: Implementing a Step-by-Step Plan of Action

Resolve to Reduce Pain & Live a Happier, More Active Life in 2015

Posted on January 8, 2015January 8, 2015 by Joey Donovan-Guido

Have you been suffering from chronic pain in your neck, shoulders or back? There’s no better time than now to make a few simple New Year’s resolutions that can help reduce that pain, and put you in a position to lead a happier, more active life.

What is a New Year’s Resolution?
We’ve all heard of resolutions before, but what exactly to they mean? Many people treat their resolutions as a wish list, but then never do anything to follow up on making their New Year’s resolutions a reality. We’re going to be honest with you: if you want to reduce pain in your neck, shoulders or back, you’re going to have to take action on making things better. Sure, pain reliever can make your discomfort bearable, but it’s not a solution.

The good news is that there are plenty easy strategies you can add to your life that can provide a lot of help. That being said, let’s take a look at a handful of New Year’s resolutions that you can implement to reduce pain in 2015 and beyond …

Physical Activity
There are a broad variety of physical activities that can help reduce pain. Your interests and physical ability should drive the type of activities you choose. Yoga is an excellent, low-impact, activity that both strengthens and stretches the body, and there are specific yoga positions that help reduce neck pain. Running, walking and cycling are also excellent choices, but keep in mind that any of these may exacerbate pain. Of course, you can also go the gym, but be sure to avoid overworking a muscle group that’s already causing you discomfort.

One of the main ways physical activity helps with neck, shoulder and back pain is by bringing additional blood flow to these areas. Something as simple as a stretching regimen each day can help you loosen up those tight muscles.

Eat Better, Drink More Water
A common New Year’s resolution is to eat better. But you might be wondering how eating better can help reduce pain. For starters, without enough water, your muscles are more likely to become tight. You’re also more likely to get headaches. In addition to drinking water, eating foods that are water-rich — like fruits and veggies — can help. Plus you’ll get the benefits of the nutrients these foods provide. Including foods that contain omega-3 fatty acids, antioxidants, calcium, vitamin D and magnesium can also help reduce neck pain. In essence, we’re asking you to eat whole, fresh foods as opposed to junk food. If you are performing some form of exercise, it’s also important to make sure you’re eating enough protein to help your muscles recuperate.

Meditate
Meditating more is an excellent New Year’s resolution for many reasons. When it comes to reducing neck pain, meditation can help reduce your stress level. And since stress causes muscles to tense up — especially in the neck and shoulder region — reducing it with meditation is a good way to help keep muscles from tightening. Learn more about how to manage stress.

Get a Better Pillow
One of the main reasons we make the Natural Comfort Pillow is to help people reduce pain so they can lead happier, more active lives. Through the support of our pillow, muscles in the neck shoulders and back are more likely to relax during sleeping hours instead of tensing up because they’re out of alignment. Our pillow also helps align your spine, making it the easiest way to reduce neck, shoulder and back pain. All you have to do is get a good nights sleep!

Learn more about how our pillow can help reduce neck and shoulder pain.

Thank you for visiting Natural Comfort Pillow!

What is Insomnia?

Posted on November 24, 2014November 24, 2014 by Joey Donovan-Guido

If you suffer from insomnia, you know how frustrating and debilitating it can be. Of course, everyone experiences a restless night here and there, but when it’s constant the need for a solution becomes critical to one’s overall health and happiness. Let’s clearly define what insomnia is, and in doing so help you determine whether or not you might be suffering from it.

INSOMNIA DEFINED
According to the National Institutes of Health (NIH), approximately 30 percent of adults experience sleep disruption of some kind, and insomnia is more common than you may think.

Insomnia sufferers fall into two main categories: those who have difficulty falling asleep, and those who have difficulty staying asleep. Adults who struggle with insomnia may also wake up several times each night, or wake up too early in the morning feeling tired.

In addition, insomnia may only occur occasionally, or can be an ongoing problem.

Acute Insomnia does not last long. It typically occurs in association with a stressful or big event, like a job change, job loss, final exam or getting married. And although many people experience this type of insomnia, it often resolves itself without any formal treatment.

Chronic insomnia typically occurs a minimum of three nights per week for a minimum of three months. There are many factors that can cause chronic insomnia, including unhealthy sleep habits, 2^nd or 3^rd shift work, certain types of medication, as well as neck and shoulder pain. Sufferers of chronic insomnia can often benefit from treatment that addresses the underlying causes of their sleep disorder.

Common Insomnia Symptoms

Fatigue
Low energy
Difficulty concentrating
Mood disturbances
Decreased performance in work or at school

Common Causes of Insomnia

Depression
Anxiety
Stress
Poor sleep habits like watching TV in bed
Stimulants like tobacco, caffeine and alcohol
Neck and shoulder pain

Let’s take a closer look at that last point — neck and shoulder pain. This can have many causes, including overexertion, stress, your pillow and your mattress.

Many people don’t realize that using a non-supportive pillow can be detrimental to spine alignment. In addition, a non-supportive pillow can also cause muscles in the neck and shoulders to tense up causing pain and stiffness, which can lead to insomnia.

The Natural Comfort Pillow can help with both of these issues. Whether you’re a back- or side-lying sleeper, our pillow supports your neck and aligns your spine, helping your body’s muscles relax instead of tense up — helping you sleep better and wake up more refreshed (and less stiff).

Learn more about how our pillow helps with insomnia, as well as how it can relieve neck pain and shoulder pain.

Thank you for visiting Natural Comfort Pillow!

Decreasing Migraines by Improving Neck & Shoulder Health

Posted on November 13, 2014November 13, 2014 by Joey Donovan-Guido

In a recent article, we talked about reducing migraines through diet. This week, we’re going to focus on simple ways to reduce neck and shoulder pain, which often leads to decreased migraines — not to mention a better quality of life. But first, let’s take a quick look at some common causes of neck and shoulder pain …

Common Causes of Neck & Shoulder Pain

Stress or tension, which causes compression of spinal nerves (known as a “pinched nerve”)
Arthritis
A herniated disk
Muscle strain caused by overuse (sports- or labor-related)
Any kind trauma injury
Shoulder instability (joint slippage in and out of sockets)
Poor posture when sitting or standing
Spinal misalignment when sleeping (caused by use of a non-supportive pillow)

Reducing Neck & Shoulder Pain
One of the easiest ways realize better neck and shoulder health is by using a supportive pillow. In addition to reducing pain, a supportive pillow can also help you sleep better. This combination of proper support, which aligns the spine, and better sleep is a highly effective way to reduce migraine occurrences.

How Our Pillow Helps

For Back-lying Sleepers: A multi-bolster system, created by leading Australian physiotherapists, cradles the neck for proper spine alignment
For Side-lying Sleepers: The non-bolster side of our pillow supports your shoulder while maintaining spinal alignment
With proper spine alignment, your muscles are in a position where they can relax, instead of being tensed up, which helps decrease the occurrence of pain and migraines
Migraines are often triggered by a poor night’s sleep; using a pillow that reduces pain can go a long way in helping you sleep better

Additional Ways to Reduce Neck & Shoulder Pain
Speaking with your doctor is always a good idea when addressing chronic neck or shoulder pain. Seeing a licensed massage therapist, physical therapist, or a chiropractor are also smart strategies. When choosing one of these specialized health professionals, look for experience and a proven track record, as opposed to who’s offering the best price. Like most things in life, you get what you pay for.

Stretching and exercise are also two options that help reduce neck and shoulder pain. But if you’re in pain, it may be difficult to stretch or exercise without causing more pain. Again, forming a plan with a health professional can assist in helping you feel better, while avoiding further injury or pain.

Aerobic conditioning is often an excellent way to help the neck and shoulders loosen up, reduce pain and increase range of motion. This occurs because aerobic activity increases blood flow to the muscles and soft tissues of the neck and upper back (your whole body, actually). It also helps release endorphins (after approximately 30 minutes of aerobic activity), which naturally reduce pain in the body.

We hope these strategies help reduce pain and improve the quality of your life!

Learn more about how our pillow can help with neck pain and shoulder pain.