Wellness

Best Sleep Solutions for Shoulder Pain

Best Sleep Solutions for Shoulder Pain
Do you suffer from shoulder pain? If so, you already know how hard it can be to get proper sleep at night. All too often, shoulder pain can prevent you from getting to sleep or staying asleep. Here are some tips to improve your sleep quality if you have shoulder problems.
Shoulder pain to avoid sleeping on the front
1. Avoid sleeping on your front
It may be tempting to sleep on your front thinking that you are keeping pressure off your sore shoulders. Unfortunately, sleeping on your front will pull your shoulder forward out of alignment and not keep a stable position. Instead, sleep on your back as this keeps your shoulders in a good and stable alignment.
2. Try sleeping on the side that is opposite of the bad shoulder
If sleeping on your back isn't working for you, then try a side sleeping position on the opposite side of your body to your bad shoulder. In this situation, use a pillow to help your sore shoulder. Place the pillow in the underarm area of your painful shoulder.
3. Use good support for your head
You'll need a pillow under your head to keep your upper body in proper alignment. This helps keep your shoulder as comfortable as possible. Consider adding a small rolled up towel under the neck area for extra support.
4. Use a body pillow 
If movement during sleep is painful or wakens you, using a full-length body pillow may be the ticket to a restful night for you. This prevents you from moving around onto your sore shoulder, yet is quite comfortable.
5. Don't be afraid of trying different sleep tips and positions
If a particular sleeping position worked for you for a while but no longer does, then consider trying something else. Use the other tips above as good starting points. It has been shown that sleeping in one consistent position every time can actually cause shoulder pain. Consistent sleep positions can cause compression and/or cramping in certain areas of the body, creating a postural imbalance which over time results in pain. Of course, if you have found a great sleep position for your sore shoulder, there is no need to vary it just for the sake of varying it. Try out new options when your preferred sleeping position no longer works well for you.
Consider a latex mattress for shoulder pain
Latex mattress recommended by chiropractor
Latex mattresses are known for their ability to promote natural spinal alignment. Latex is a luxurious all-natural type of foam made from the sap of the rubber tree. Its inbuilt springiness supports the spine and joints extremely well. Latex mattresses are among those which are strongly recommended by osteopaths and chiropractors. 
Be aware that shoulder pain can arise from many different causes. So, as with any type of joint pain, it is important to remember that there will be no single type of mattress which is certain to relieve pain for all sufferers. 
If you have not already tried a latex mattress and you suffer from shoulder pain, this would therefore be the ideal time to visit a showroom to test one out. It will cost you nothing to lie down on one in a showroom. If a latex mattress offers you relief then you are a huge step forward in finding a solution for your night time pain. Those residing in Singapore can test out a latex mattress in the Heveya® showroom, a premium bedding shop. Do allow yourself sufficient time to lie down properly and give yourself a chance to see how your shoulder is doing on the mattress.
A latex mattress is yielding initially, yet offers firm support, aligning your spine properly and giving you ample rest and ease to your joints. Many people love how a latex mattress is so comfortable and restful - even those who do not suffer from any type of joint problem. So, give your shoulder the best rest you can, and look into whether a latex mattress is right for you.
If you suffer from shoulder pain, try some of the sleep position tips above for a better sleep. Pain can be very disruptive to sleep, leading to further discomfort during the daytime. A better sleep position can make a huge difference and deliver welcome relief from night time discomfort. Of course, if pain is severe or persists, it is important to consult a medical professional. 

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Sleeping Positions - Personality Traits & Effects on Health
Wellness

Sleeping Positions - Personality Traits & Effects on Health

You may have never before thought much about which sleeping position you use. Yet, your sleeping position plays a very important role in your health. Find out here your sleep position and its effect on your health, and what it reveals about your personality traits. 1. Back position (The Soldier) Personality trait - reserved Lying on your back with your arms at your sides (also known as "The Soldier") is a common sleep position. The good news is that it's a healthy position in terms of your spine and the alignment of your body. Your body will be in a neutral position without any unusual curves in your spine. Those who suffer from acid reflux will also enjoy this position, because the head is elevated by a pillow. If you enjoy looking your best during the day, you'll be pleased to note that the back position is great for avoiding wrinkles (which you would get if your face was in prolonged contact with the pillow). The bad news about the back position is that snoring is a bigger problem in this position than in any other. If you snore, you may want to switch to another position. Even if your snoring isn't eliminated entirely, odds are that it will be much less severe in a different sleep position. Another problem of the back position is that it is not suited to those with sleep apnoea. Sleep apnoea will be a much bigger problem when lying on the back than in other positions. Also, beware not to use more than one pillow if you sleep in the back position. You'll want your head and neck supported, but not propped up too much. Overall, if snoring or sleep apnoea isn't a problem for you, then the back position is a very healthy one. 2. Back position with arms up (The Starfish) Personality trait – good listener A variation of the back position, The Starfish differs simply by sleeping with arms up near the head instead of down by the sides. The Starfish is also a healthy position, except that it can exacerbate snoring or sleep apnoea, like The Soldier. Where The Starfish differs is that it can also lead to shoulder pain due to the pressure put on the shoulders by sleeping in this position. In summary, if you sleep in the Starfish position, you may want to switch to the back position by moving your arms down to your sides. This will avoid developing shoulder pain in the longer term. 3. Side position, with arms at the sides (The Log) Personality trait - sociable Sleeping on your side with your arms at your side is also known as The Log. It has the advantage of keeping your spine naturally aligned. It's also a good position for minimizing snoring. Also, if you suffer from acid reflux, but don't want to use the back position, then The Log is the next best option for you. If you sleep in this side position, then you should make sure your neck is properly supported by using a fairly thick pillow. The disadvantage of The Log position is that the top leg is not supported, leading to the knee coming down on the mattress as a point of support. This causes the spine to rotate, which can lead to back pain or hip pain. 4. Side position, arms out (The Yearner) Personality trait - suspicious Sleeping on your side with your arms out in front of you (The Yearner) is a variation of The Log (see above). The Yearner has the same advantages as The Log of keeping the spine aligned. But like The Log, The Yearner can also lead to back or hip pain through the unsupported top leg causing the spine to rotate. A disadvantage specific to The Yearner is that its arms out position can cause additional pressure on the shoulders and arms, leading to soreness. If you sleep in this position, it may be best to switch to the related Log position (on the side, arms at sides) to avoid upper arm discomfort. 5. Side position, elbow and knee bent (The Foetus or Foetal Position) Personality trait - slow to reveal emotion Sleeping on your side curled up into a ball can seem so cosy doesn't it? Yet you may be surprised to hear that this is actually one of the worst sleeping positions you can have. The reason for this is that your back is curved into a non-neutral position during sleep, which is not good for your spine. The other problem with the foetal position is that it can actually restrict the breathing movements of your diaphragm, meaning you don't breathe as well or as deeply as you would in a healthier sleeping position. If you wish to sleep on your side, instead of curling up into the foetal position, consider one of the alternative side-lying positions. Of the two, The Log is better than The Yearner, but either one is better than the foetal position. 6. Stomach position (The Freefaller) Personality trait - friendly Lying on your stomach (The Freefaller) can help if you suffer from digestive issues. However, in other respects it is not a good sleeping position. This is because your neck will have to be turned at a big angle in order to breathe (since you obviously won't be able to breathe lying face down). This extreme turning of the neck can result in strain and in neck pain. The other problem with sleeping on your stomach is that it does not align the spine properly, and can lead to stiffness or soreness in the back upon waking. However, the stomach position is actually a good one for keeping airways open, so if you snore then sleeping on your stomach may work for you. So unless you suffer from digestive issues or from snoring, you may wish to consider a healthier sleep position, such as on your back. If you do need to sleep on your stomach, please note that you'll get a healthier sleep on your stomach if you omit the pillow or just use a very thin one. This is because it will keep your neck and spine from being as much out of line. Best sleep positions for back pain The best positions for back pain while on your back, side or stomach - but should be modified by placement of a pillow are as follows.. If you prefer to sleep on your back (e.g. The Soldier), you'll find that placing a pillow under your knees will help keep your spine properly aligned. You should still use a pillow for your head and neck. Some back pain sufferers like to add a small rolled towel under their lower back for extra support. The key here is to play around with these supports and their placements until you find a position that leaves you well rested and pain free. If you sleep on your side (e.g. The Log or The Yearner) then you'll need to adjust for the fact of having an unsupported top leg. Your top leg will want to come down onto the mattress, rotating your spine and hips, which is a problem for those with back pain. To adjust for this, simply take a pillow and place it between your knees when you're lying on your side. Now your top leg will be supported and your hips and spine will be straight. Sleeping on your stomach is not recommended if you have back pain. However, if for some reason you must sleep on your stomach, put a pillow under your pelvis and lower abdominal area. This helps relieve the strain on your back. You can also use a pillow under your head, but be aware this may cause strain on your back, so ideally try just the pillow under your pelvis and abdomen. You can use any type of pillow that feels comfortable to you. Many people find that a latex pillow is ideal because it is resilient yet is able to conform to your body, making it both supportive and comfortable. You may also want to consider changing your mattress to a latex mattress instead. Latex mattress is known to be an ideal mattress for people suffering from back pain. It naturally conforms to your body shape ensuring proper spinal alignment and it provides optimal back support for your entire body. Best sleep positions for neck pain The best positions for neck pain are sleeping on your side (The Log) or your back with your arms by the sides (The Soldier). However, even with these optimal sleep positions, the type of pillow you need is crucial if you suffer from neck pain. An ideal pillow will conform somewhat to the shape of your head and neck, such as a latex pillow. Avoid pillows that are too high or too firm; these will keep your neck flexed too much while you sleep. Some people who suffer from neck pain find that a neck roll helps. This will help support the natural neck curve. To achieve this you can tuck a small neck roll into the pillowcase of your existing pillow (or a new pillow!) to help lift and support your neck while allowing your head to sink into the pillow. Conclusion Sleep position plays a much bigger role in your health than you may have thought. Are you sleeping in a good position for your health? If not, you should consider the closest alternative position. For example, if you're sleeping in a foetal position, consider trying The Log, which is also a side-lying position but is much healthier for you. In addition to your sleep position, you'll also need to consider the surface on which you're sleeping. A good mattress can make all the difference to your health. A good night's sleep is priceless, but a mattress doesn't have to be! And of course switching to a healthier sleep position is free.
Which Mattress To Buy? Mattress Buying Guide
Education

Which Mattress To Buy? Mattress Buying Guide

Getting the proper sleep you need, with the right mattress, can help boost your mood, energy & concentration. That being the case, you'll need to make sure you select the best mattress for yourself. A mattress choice is a highly individualized shopping decision. The right mattress for one person may be a source of discomfort and lack of sleep for another. Yet while there is no right or wrong when it comes to comfort, there are plenty of other things you should know to look for when buying a new mattress.  Here are the 10 important factors you need to consider before buying a new mattress. 1. Put comfort first - your comfort. 2. Which mattress material type is best? 3. The correct size for you. 4. The right thickness. 5. Your bed base is important. 6. Lie down to test whether you want a soft or firm mattress. 7. Stay away from allergens. 8. Don't be swayed by brand names.  9. A warranty is a must! 10. Ask to try it out at home. 1. Put comfort first. Don't fall into the common trap of thinking the brand name and price tag will tell you how comfortable the mattress is. The primary requirement of a mattress is that it will be comfortable for you. If it does not meet that need, then it is not suitable, no matter how cheap or expensive it is. You certainly don't want to spend thousands of dollars only to find that the mattress leaves you feeling unrested. Instead, find a mattress which feels comfortable to your body. This depends on several things, such as the firmness, composition, and size of the mattress. 2. Which mattress material type is best? There is a wide array of different mattress types made of different materials, each with their own set of advantages and disadvantages. While the choice is ultimately up to you, here you will find a brief description of some of the different types of mattresses.  Innerspring with metal coils are the most common but this does not mean they are best.  Innerspring mattresses can cause allergies and will eventually compress over time and  thus sag. Furthermore, if the parts are not of the best quality, the springs can be noisy and/or uncomfortable. There are also talks and discussions, especially online, about metal spring coils mattresses attracting and amplifying electro-magnetic radiation (EMR) that is harmful to our human body. Just do a search online on the word 'mattress antenna' and you will find many write-ups relating to this topic.   Memory foam sounds good but is over-hyped.  Memory foam can feel quite hot (an unwelcome sensation in a warm climate) and can also give off a chemical odor as they are made from polyurethane with additional chemicals increasing its viscosity and density. Memory foam can also tend to have body indentations on it over time. This type of material, visco-elastic foam, recovers slowly which means you have to expend more energy when you turn over in bed.    A latex mattress is an excellent choice of material.  Latex mattresses are made from naturally elastic latex rubber. They, therefore, do not have any springs. The block of latex rubber used for the mattress is a natural product, derived from the sap of Hevea Brasiliensis, the rubber tree. A latex mattress offers superb comfort and softness, easily conforms to your body shape and weight, yet its elasticity delivers the correct back support you need and keeping your spine naturally align. Allergy and asthma sufferers can breathe easier knowing that a latex mattress is naturally anti-dust mite and mould resistant without use of chemicals.  The durability of latex is also one of its big advantages as a mattress material. A latex mattress is longer lasting than other mattress materials and will function for a long time without a loss of support or shape. Ventilation is another advantage: latex in any case has a natural structure of open cells, and furthermore latex mattresses are made with small pinholes on the top and bottom for additional air flow. This factor is very important in the warm humid climates found in Singapore. Their excellent body pressure distribution properties result in latex mattresses being recommended by professionals who deal with musculoskeletal problems, such as osteopaths, physiotherapists, and chiropractors. Even if those ailments don't apply to you, you are certain to still appreciate and enjoy the natural pressure relief of lying on a latex mattress after a busy day. 3. The correct size for you. Consider first whether or not your current mattress size works for you. Shopping for a new mattress gives you the opportunity to change to a different size, and this will be an especially welcome relief if you feel restricted by your current size of the mattress. Take note of your height which will correspond to the length of your mattress. Your weight will also determine the firmness level you require. Sleeping alone or with a partner will obviously have a big impact on the size of mattress you need. If you sleep alone, then a single, super single, or queen size mattress are the most usual choices. In contrast, if you sleep with a partner, then a queen or king size mattress is necessary. A king size mattress is designed specifically for two people and for a master bedroom and is really the best choice for couples. No matter what size of mattress you are considering, if you sleep with a partner then ideally you should both visit the showroom together to test out different sized mattresses. With Heveya®, you do have the option to put two single mattresses together and enclose them in a queen or king size cover. This way both of you will benefit from being able to pick your own firmness and comfort level of the mattress; for example, one partner may prefer a soft mattress and the other a firm mattress, allowing each to achieve an individualized sleep experience. 4. The right thickness. Currently, thick mattresses are popular, often because they appear more luxurious. However, don't fall into the trap of thinking that thicker is automatically better. How the mattress feels is more important than how it looks. As discussed earlier, comfort (your comfort) is the focus here. Of course, you may find a thick mattress to be comfortable, in which case this may be the right one for you. Regardless, when you find one that feels good, ask to see a cutaway if one is available so that you can see how it's constructed and what materials you may be sleeping on. Some of these materials may be metal springs, padding, polyurethane foam layers, felt and non-woven fabric. It's not always clear what the quality of the materials might be, and this would depend on the manufacturer, of course. There are a surprising number of disadvantages to having a thick mattress, which you should be careful to take into account when shopping. Firstly, a thick mattress tends to be quite heavy, which can become a problem when you are flipping it. This is particularly an issue if you are purchasing a larger size mattress, such as a queen or king size. Another problem of a thick mattress is that it may make your bed too high, and in terms of appearance, this would be a big decorating flop. Unfortunately, all too many mattress manufacturers use thickness purely for its visual effects on the buyer, giving the impression of added luxury. Instead, ask yourself how your body feels when you lie on the bed. Find the mattress which actually feels the most comfortable, and not merely focus on the appearance of it. 5. Your bed base is important. Did you know that even the best mattress, if placed on a sagging bed base, will sag too? You certainly don't want to spend time and money purchasing the perfect mattress only to have it function poorly because of a poor bed base. The type of base you have will play a huge role in determining how your mattress feels and functions.  The different types of bed bases: Platform top: This is a base with a solid top but no springs. It consists of a layer of padding on top of a wooden frame. Some will also come with no padding, just a flat wooden plank on top of the wooden frame. Using fewer materials and less labour, it is an inexpensive option. As a result of its lack of springs, a platform top base will give a much firmer feel to the bed. Apart from that, just like a sprung edge bed base, it does not allow for proper air circulation.   Fixed slatted base: Instead of one solid surface, a fixed slatted base has horizontal wooden slats (usually pine) which are fixed inside the frame. While it does not provide any additional 'give' or benefit to the bed, it will allow for air circulation below the mattress, letting it breathe.    Sprung slatted base: The wooden slats on a sprung slatted base have an outward (or rather upward) curve which allows this type of base to offer some natural bounce. These slats will offer some 'give' to your profile at points which have the most pressure. For larger sized beds, double spring units are used with one set of sprung slats on each side, with support from a central rail. This system avoids roll together and offers less disturbance when one person gets out of bed or moves around.    Why it's best to purchase an adjustable sprung slatted bed base together with a mattress. For the ultimate sleeping experience, an adjustable sprung slatted bed base is the way to go with a new mattress. This is because the softness or firmness of the base can be changed according to your preference with an adjustable slatted bed base. Therefore the overall feel of the bed can be tweaked to perfection. It also allows for changes over time or during lifestyle changes (for example, temporarily making the bed feel softer during illness or firmer during pregnancy) - something which purchasing just the mattress alone will not do.  Furthermore, if sleeping with a partner, the softness or firmness of an adjustable sprung slatted bed base is something which each partner can adjust differently on his or her side of the bed, according to individual preference. Thus a customized sleeping setup is possible, even with one mattress. Additionally, an adjustable sprung slatted base allows for good airflow and proper ventilation below the mattress, preventing mildew and allowing the proper hygiene you desire. 6. Lie down to test whether you want a soft, medium or firm mattress. There is no right or wrong here; it depends on your preference. You can't let yourself be guided by the firmness labels on the mattress because these are not regulated terms and vary from one brand to another. For example, one brand's medium firm may be equivalent to another brand's extra firm. Lying down really is the only way to test out the softness or firmness of a mattress.  Be aware that for the sake of your body, you won't want a mattress that is too soft or too hard. Too soft of a mattress is harmful to your spine due to a lack of sufficient support, resulting in poor sleep posture and back pain. On the other hand, too firm of a mattress for your body can cause soreness from pressure points and can also stop your body from maintaining the natural curvature of the spine while asleep. Therefore you will need to find a balance between comfort and firmness when you test out a mattress. Bringing a friend along may help you determine whether your spine maintains its normal alignment when you lie on the mattress. Remember, it's your spine which has to be normal - the surface of the mattress is allowed to curve. Ask your friend to see whether your spine is mostly neutral or naturally aligned when you lie down. If the mattress causes your spine to sag or curves a lot in one direction, look for a mattress with a different firmness. Take your time: lie down for about 15 minutes on each mattress. Test out different positions during this process; lay down on your back, your left side and your right side. Spend the most amount of time in your normal sleep position. Does your back feel supported? And are you comfortable? Do you feel any pressure point, especially when you lie on your sides? A reputable mattress shop will allow you to take your time and not rush you through this process.  Also, feel free to ask questions and consult the bedding specialist in the shop. In contrast, a salesperson may only be interested in selling the mattress, whereas a bedding specialist will have a lot of knowledge about the products, composition, differences, and so on. 7. Stay away from allergens. Whether or not you have allergies, you should be careful to read the label of the mattress to make sure its materials are not causing allergies. Those with allergies will need to be especially careful about this. But even if you do not suffer from allergies, you'll want to be careful of such materials for hygiene reasons: you are certain to prefer to avoid dust mites, mould and certain bacteria residing in your mattress, even if you're not actually allergic. A mattress which comes fully enclosed in a removable, washable outer cover is ideal. In this way, the sheet and mattress covers can be washed, ensuring your mattress itself stays clean. Some of these good quality covers can even handle high washing temperatures of up to 95 degree Celsius to remove any bacteria. If the mattress cover cannot be washed, then, at least, look for one that can be removed completely and send for dry cleaning.  8. Don't be swayed by brand names. It may come as a surprise to know that most of the available mattresses on the market are made out of parts which all come from the same few manufacturers. For example, the coils, fabric, foam, latex and so on tend to be made by just a few different companies. Thus, a particular brand name or a higher price tag will not necessarily equate to better quality.  Instead, it's better to ask the salesperson where the main parts of the mattress come from, including the country in which they were made. Also, you should request to be shown certificates of proof that the mattress has passed a quality control test, or conforms to an International Standard.  It's more important that the mattress is made from an established manufacturer, has passed some sort of strict quality control standard, and that its parts are of good quality, rather than what the price tag says. Also, you'll want to make sure that the mattress is sold by knowledgeable salespeople and the store offers good customer service. 9. A warranty is a must! Don't buy a new mattress without a warranty: no matter how good the deal seems to be, you'll regret it later. If the company can't stand behind its product with a warranty, there's a reason for it: the product won't last. The length of the warranty is important - it should be 10 years or longer. 10. Try it out at home. Go to a mattress or bedding shop which lets you have an in-home trial. This is where you can sleep on the mattress in your own home, for up to 100 days. If you are not satisfied, the shop will let you change the main mattress core for a softer or firmer mattress. This is really the only way you can be certain of ultimately selecting the best mattress for you. Shopping for a new mattress is one of the most significant purchases you can make from a comfort standpoint since you will be spending one-third of your time or life sleeping. Enjoy this opportunity to shop for the perfect mattress for yourself! Your improved well-being, comfort and most importantly, enjoying a good night’s sleep every night is well worth it.

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