PainSupport Newsletter
Issue No.138, 12th February 2007
Editor: Jan Sadler
Special Issue – Sleep
One of the most frequent comments I receive in my post is how difficult it can be to get a good night’s sleep when you have pain. I've collected together some tips to help you enjoy more peaceful sleep. Even though you may be in pain, worry and anxiety are the most common cause of difficulties at night and so…
Tips for Peaceful Sleep
1. Daily Review: in the early evening, make a note of any unfinished tasks and worries you may have. Write down the next step to be taken. The next step may even be just to think about the problem the next day. Use this time as a dividing line between your day and your evening.
2. Write a list of your achievements during the day and moments of happiness or pleasure. Read the list before bedtime to fill your mind with positive images.
3. Keep regular hours. Get up and go to bed at the same time each day. Your body can 'learn' what time you want it to go to sleep and wake up. This includes weekends and holidays, or it may be harder to get to sleep the following night.
4. If you're not tired by 10.30, get up earlier. The time you rise controls when you need to go to bed - early to bed is best, as the best quality sleep is before midnight.
5. Use bed and bedroom for sleep only, and as far as possible, not for reading, watching TV or as an office. Your subconscious mind will gradually accept the idea that when you go to bed it is time for you to go to sleep.
6. Spend the last hour or so of the evening actually preparing for sleep by keeping activities (and lights) low-key and undemanding so that you are in a relaxed and quiet mood when it is time for bed - but don't become so relaxed that you fall asleep on the sofa!
7. At night, when it's quiet, there is nothing to distract you. This leaves your mind free to pick up on negative thoughts and feelings that may arise. Have a plan so you know what to do. Focus on relaxation techniques. If something is worrying you, write it down and shut the paper in a drawer in another room and tell yourself, 'I can deal with that tomorrow, NOW is for relaxing.'
8. If you’re still awake, try not to fidget, lie still and tell yourself that relaxation and resting quietly in bed will begin the restoration process. Go through a relaxation or visualisation exercise, either in your head or with a CD.
9. Get up if you are still awake after 15 - 20 minutes and do something quiet until you are ready to return to bed. Keep the lighting low and stay calm.
Use these ideas and you will soon be on your way to peaceful sleep!
Beds and Bedding
What makes for a comfortable bed is a very personal choice. Hard mattresses used to be recommended for back problems but this is no longer the case. Today a medium mattress that is soft yet very supportive is recommended, probably a ‘pocket sprung’ mattress. Some people get on well with Tempur-type foam mattresses, but there can be drawbacks to them, in particular they tend to make your hot at night and some people find it difficult to turn over on them. The best advice is to go to a shop and actually lie on their mattresses, at least 10 minutes on each, until you find one that you think is comfortable for you.
The same applies to pillows, if possible try before you buy. A variety of different size pillows are often very useful to prop parts of your body that may need some extra support. For instance if you have back pain you may find a pillow between your knees is very helpful. Or if you have arm pain you may like to support the arm with a small pillow. Experiment until you find what is comfortable for you.
Tip:
If you’d like some extra help, try Jan Sadler’s popular and successful CD ‘Peaceful Sleep’. It is particularly soothing and contains a beautiful and original visualisation. The CD comes with a useful booklet filled with more tips and techniques.
Peaceful Sleep CD
by Jan Sadler
Sleep virtually guaranteed!
Available from:
www.painsupport.co.uk
Websitse and Helpline for Sleep Advice
Insomnia Helpline: 020 8994 9874
www.sleepcouncil.org.uk
http://www.medicaladvisoryservice.org.uk
Relaxation Tip
This is a simple relaxation method you can use at night. Bring your attention gently to your breathing. Take a slow deep breath in through the nose, hold for a few seconds, and then exhale very slowly. Let your body sink down into the bed and let go… Repeat once more.
Natural Health Tip
Herbal ‘Sleeping Pills’
‘Valerina’ is a herbal remedy for peaceful sleep. It contains valerian, hops and lemon balm. Available from Boots the Chemist or by mail order:
www.medicherb.co.uk
Another natural product is Seditol which contains a blend of an extract from Magnolia officinalis and an extract from Ziziphus spinosa, a traditional plant used as a sedative in Traditional Chinese medicine for more than 2000 years. This combination is said to have resulted in a safe and effective natural ingredient for sleeplessness.
Seditol is available from Victoria Health (0800 3898 195) and costs £12.95 for 30 Capsules (365 mg). Dosage: One capsule one hour before bedtime.
www.victoriahealth.com
If you try Seditol, do let us know how you get on, won’t you?
Tool Kit
If you liked any of the above ideas why not keep them in your Tool Kit notebook or folder of self-help pain relief methods. Your Tool Kit is especially useful when pain flares up. It will give you constructive ideas to focus upon so you can move forwards.
The PainSupport Contact Club
An Invitation…
If you’re not already a member, why not join our highly successful and popular Confidential Contact Club? It is, of course, free! There are lots of lovely people out there who just happen to have pain in their lives but who are determined to make the most of things despite it all. YOU have much to offer them, and they have much to offer YOU. Ease the pain by sharing life's ups and downs with those who understand. Here is a wonderful message received from Joanna, an Australian PainSupport contact club member:
“Just a quick thank you for the last newsletter. I get such a lot from your newsletters. Also I am now regularly emailing a really nice lady from the Pain Support Club. We have similar problems and it is good to be in touch. Thanks again for your hard work. Joanna”
How to access the Contact Club...
Go to
www.painsupport.co.uk
Click Making Contact
Click Main Menu on the left
Click Contact Club
You will then see "Wish to Join the Contact Club?"
Click where it says 'Please click here to Register' and complete the brief registration form.
Words of wisdom
"The most wasted of all days is one without laughter."
- Quote from E. E. Cummings, 1894-1962, American Poet
And Finally…
First Woman : Whenever I'm down in the dumps, I get myself another hat.
Second Woman : I always wondered where you found them
Author Unknown
Editor’s Note
hope you find the above ideas useful. If you would like more information on any of the items above plus more ideas for pain relief, please go to the PainSUPPORT website, address below. You will also find details of my Downloads, CDs, tapes and books which contain many more methods for relaxation, pain and stress relief, confidence building and peaceful sleep. There is even a ‘Sitting Programme’ for those who find sitting a problem.
Keep smiling!
Jan at PainSupport