If you are here, reading this, I am guessing you are currently struggling with getting a good night of restful sleep due to your Hypermobility. You may have been putting the problem off for months or even years; however, let me tell you, my friend, it does not go away by work of magic.
In the first place, why is sleep so important?
Well, it kind of matters for everything in your life to go well. Sleep affects all your body functions; your health will follow along if you are not sleeping correctly.
Your pain and anxiety can go up, and you will get a higher risk of falls. Being able to sleep well will also let you heal - which as Hypermobiles, is very important.
Maybe you don’t feel like you have a sleeping problem; you have always felt this way at the end of the day.
There is a good tactic for assessing if you have a sleeping problem; ask yourself.
Do I wake up hurting in the morning?
And, do I feel tired in the morning?
If either answer to these two questions is yes, then you have a sleeping problem.
I’m sure you are thinking: yes, I understand how important it is, but how can I change my sleep, so I feel more rested and pain-free in the morning?
No worries, in this article, I will cover the basics you need to know to have a great night sleep and ensure a fantastic morning.
These tips will feel simple and maybe kind of obvious, but trust me, if you implement them, you will see a difference in your sleep hygiene and your life in general.
Your Sleeping Position:
When my patients come to me, desperate to have a good night sleep, there is always something that captures my attention. They always ask me about mattresses and pillows; however, they never even talk about their sleeping position.
People can go ahead and spend thousands of dollars on a mattress that will allegedly “change their life” and then find out they still have the same problems because what they need to change is their sleeping position.
Symmetry and stability are essential when it comes to sleep and Hypermobility. For Hypermobility, you can sleep on your back or your side. You should not sleep on your stomach due to neck issues.
If you sleep on your back, you should have just one pillow behind your head - not under your shoulder - and one pillow behind your knees, especially if you have back issues. This is the simplest way to sleep.
If you are going to sleep on your side, avoid twisting your back with the leg hike. You can bend them or keep them straight. A good rule is that you’ve got to be on your shoulder, and your hips need to be square.
Try changing to one of these preferred positions and see how it goes.
Your Sleeping Setup:
After you have figured out your sleeping position, we can start discussing your sleeping setup. This is the time to start thinking about your mattress, your pillows and everything you implement to get a good night rest.
Depending on your situation, you need to figure out if you and your partner need the same bed. So, for example, if you are Hypermobile and your partner is super stiff, you will probably don’t need the same type of mattress. So it’s best to find something you can adjust.
You also need to figure out if you would benefit from an adjustable bed, such as with breathing problems or blood pressure issues where you want to elevate your head or feet.
However, if you are Hypermobile, unless you have a particular medical problem, you don’t have to sleep in an adjustable bed, and it’s not the best choice for us.
Once you know if you are looking for adjustable or if you are looking for a split, you should consider getting a firm mattress. Not hard since it would give you bruises and pressure points, but it should be firm.
This is because when you sleep, your muscles all relax, and your body will adjust to whatever the mattress is doing. Not having enough support will allow you to get into contorted positions that would probably cause pain in the morning.
More expensive is not always better. Don’t necessarily go for the most expensive option but the one that will help you right now.
Try to buy your mattress focusing on where you are now, and if that changes, you can change along with it. Determine if you are sensitive to materials, this will help your decision.
Use the warranty. If you are going to buy a new mattress, they tend to be a significant investment. Pick one, take it home and try it for a couple of weeks since this is the time it takes to make the decision.
If you don’t like it, take it back and try with something different.
We have covered the basics of sleeping with Hypermobility. Try these tips out, and I assure you will see a difference in your rest and your life in general.