Transient Insomnia – How to Relieve and Sleep Better

transient insomnia

How to Relieve Transient Insomnia and Sleep Better

Especially relevant, the National Institutes of Health, describe insomnia as a common sleep disorder in which people have a hard time sleeping. Furthermore, insomnia is classified as either transient insomnia, acute insomnia, or chronic insomnia. In fact, the primary differentiator between these three classifications, is the length of time people suffer from insomnia. Above all, transient insomnia usually lasts less than a week, acute insomnia lasts a few weeks, while chronic insomnia lasts several months or years.

Stages of Transient Insomnia

Most noteworthy, the three stages of chronic, acute, or transient insomnia correspond to the onset of sleep, maintenance of sleep, and end of sleep.

For example, some people have a hard time going to sleep. But, after falling asleep, they may not be able to stay asleep. Or, after falling asleep they wake up too early in the morning. Or, after falling asleep they stay asleep a long time. On the other hand, some people fall asleep right away but, then, they wake up soon after and have difficulty going back to sleep.

Onset of Sleep

In fact, difficulty falling asleep, sometimes for hours, occurs at the onset of sleep. And, this difficulty may be due to:

  • 1
    Stress
  • 2
    Your head wrapped around nagging problems
  • 3
    Fear
  • 4
    Anxiety
  • 5
    Going to bed when you are really not sleepy
  • 6
    Your sleep environment being not conducive to good sleep. For example, sleeping on an uncomfortable mattress.

Maintenance of Sleep

Most noteworthy, everyone wakes up at least once in the middle of the night. And most people go right back to sleep, some without even knowing they woke up. But for others, going back to sleep becomes a problem. Indeed, these difficulties may be due to:

  • 1
    An illness that prevents them from sleeping soundly
  • 2
    Pain that causes them to wake up
  • 3
    Going to the toilet
  • 4
    Exposing themselves to bright light after they wake up
  • 5
    Presence of anxiety or depression

End of Sleep

Finally, there are times you wake up too early in the morning and can’t go back to sleep. And, this may be due to:

  • 1
    Sleeping lightly during the night
  • 2
    Older people go to sleep early and so they wake up early
  • 3
    Some people need less sleep than others. So it’s natural to wake up early in the morning
  • 4
    Depressed people spend more time in REM sleep. REM sleep is a very light stage of sleep, where people are easily woken up.

Definition of Transient Insomnia

Most of all, transient insomnia is a temporary form of insomnia which can last from one night to a week. Furthermore, transient insomnia may be one night of poor sleep or recurring episodes of insomnia interspersed with days and weeks of normal sleep. Indeed, transient insomnia is caused by the following conditions.

  • 1
    Changes in the sleep environment, such as sleeping in a hotel
  • 2
    Changes in bedtimes
  • 3
    Depression
  • 4
    Stress
  • 5
    Anxiety
  • 6
    Worrying about something that’s going to happen in the future
  • 7
    A nagging issues such as problems with relationships
  • 8
    Medications used to treat anxiety, stress, and depression
  • 9
    Not feeling well, such as a blocked nose making it hard to fall asleep
  • 10
    Jet lag
  • 11
    Too much excitement
  • 12
    Bad sleeping habits
  • For example, eating a heavy dinner just before bedtime
  • Or, drinking caffeinated beverages in the evening
  • Or, falling asleep with the lights on, watching television
  • Next, using cell phone, computer, or tablet before bedtime
  • Finally, smoking

Definition of Acute Insomnia

On the other hand, acute insomnia can last several weeks and caused by the following conditions.

  • 1
    Long illness
  • 2
    Stress from a bigger or recurring problem
  • 3
    Medical conditions such as arthritis, chronic pain, COPD, strokes, asthma, sleep apnea, heart failure, thyroid problems, Alzheimer’s disease, Parkinson’s disease, and endocrine problems.
  • 4
    Death of someone close

Definition of Chronic Insomnia

Lastly, chronic insomnia lasts a long time, may be even months or years. And, chronic insomnia may occur for the reasons listed below.

  • 1
    Sleeping environment not being conducive to sleep
  • 2
    Mistiming sleep
  • 3
    Long term health problems
  • 4
    Long term stress and anxiety

Breadth of the Disorder

Meanwhile, at some point in their lifetime, most people have difficulty falling asleep once in a while. However, it’s only when this problem occurs frequently or regularly that people are diagnosed as having chronic, acute, or transient insomnia.

In fact, studies show that up to 95 percent of Americans suffer from episodes of insomnia as some point in their lives. Furthermore, according to the American Sleep Association, 30 percent of adults experience either transient or acute insomnia, while 10 percent experience chronic insomnia. Especially relevant, 770 million people around the world suffer from chronic insomnia.

Gene Region Linked to Chronic, Acute, and Transient Insomnia

Most noteworthy, a February 2019 study, in Nature Genetics, of more than 450,000 people in the United Kingdom identified 57 gene regions associated with chronic, acute, or transient insomnia. Meanwhile, 29 percent of the study participants reported frequent sleeplessness. Furthermore, these gene regions explain why some people get insomnia and other don’t. In addition, the study found that increased insomnia symptoms doubled the risk of coronary artery disease, depression, and a reduced sense of well-being.

Psychiatric Disorders Linked to Chronic, Acute, and Transient Insomnia

Yet, another new study, using DNA from 1.3 million people, resulted in identification of 956 genes. In fact, variants of these genes increased risk of insomnia. Also, the study discovered biological processes, cell types, and areas of the brain that have these genes.

Next, they found that parts of these genes play an important role in the functionality of axons (which allow neurons to communicate with each other). In addition, some of the genes were active in cells of the frontal cortex and the brain’s subcortical nuclei. Especially relevant, recent brain imaging studies showed these same brain areas as suspects in people with insomnia.

Also, the study found a strong genetic similarity between insomnia and:

  • 1
    Depression
  • 2
    Anxiety
  • 3
    Stress
  • 4
    Other psychiatric disorders
  • 5
    Metabolic disturbances in obesity and diabetes

Finally, the study reported that vulnerability to insomnia runs in families.

Remedies for Transient Insomnia or Acute Insomnia

Because insomnia doubles the risk of coronary heart disease along with links to other conditions, insomnia needs to be treated. Moreover, treatments for acute or transient insomnia are given in the section below.

Treatments for Insomnia

  • Working
  • Emotionally upsetting conversations
  • Scary movies
  • Thrilling novels
  • Smoking – Nicotine is a stimulant making it hard to fall and stay asleep. In fact, studies show that nicotine increases insomnia, daytime sleepiness, and sleep problems. In addition, nicotine suppresses the restorative Rapid Eye Movement or REM sleep.
  • 2
    Next, get ready for bed by taking a warm bath, listening to relaxing music, meditating, or reading a soothing book
  • 3
    Meanwhile, alcohol can disrupt your sleep by interfering with your sleep cycle, causing you to wake up too early. In addition, alcohol blocks the deep restorative REM sleep. On the other hand, if you must drink something, drink soda water or freshly made fruit juice.
  • 4
    And, if you must snack, eat easily digestible snacks before bedtime. For example eat cheese, fruits, or cereal with milk.
  • 5
    Moreover, to allow time for food to be digested, do not eat one hour before bedtime
  • 6
    Most of all get an aerobic workout, such as speed walking outdoors or on a treadmill, elliptical stepper, recumbent cross trainers, compact elliptical machines, or long stride elliptical machine, during the day
  • 7
    And, avoid caffeine in the afternoon and evening. Regrettably, caffeine is found in many foods and drinks, so you really have to watch out for those kinds of foods.
  • 8
    Also, if you get too tired during the day, take a quick 20 minute nap in the middle of the afternoon but definitely before 5 PM.
  • 9
    Finally, try a foot massager to get a Shiatsu massage, a foot spa massage, a massage chair, or a zero gravity massage chair that can totally relax you. 

Bedroom

  • 1
    Keep your bedroom quiet. For example, a fan may be able to drown out noise that you can’t control (such as street noise entering through the windows).
  • 2
    Don't forget to make the bedroom as dark as possible. For example, heavy shades help block outside lights.
  • 3
    Put your clock in a location that makes it difficult for you to look at it while lying down on your bed.
  • 4
    The bedroom should be free from all blue light emitting devices, such as cell phones, TV, and tablets.

Most of all, if none of these remedies work, it is important to see your doctor.

Best Lumbar Pillows for Sleeping Helps Relieve Hip Pain

Best Lumbar Pillows for Sleeping

A good sleeping posture not only helps you sleep well but also ensures that you wake up without pain or stiffness. In fact, a good sleep posture means that your knees, hips, spine, chest, shoulders, head and neck are all aligned. In addition to the mattress, lumbar pillows for sleeping, in a bed, help you get that right sleeping posture. For instance, a lumbar pillow helps align the lower back.

Table of Contents


Lumbar Pillows for Sleeping Reviewed

Editor's Pick

ComfiLife

Comparison of Best Lumbar Pillows for Sleeping

Filler

TruContour - Hypo-allergenic dust resistance memory foam

Gentle Living - Memory foam

PEP STEP - Memory foam

ComfiLife - High density memory foam

Restcloud - Memory foam

Thickness

TruContour - Adjustable up to 3 inches

Gentle Living - Ranges from 0.8 to 2 inches

PEP STEP - Ranges from 1.5 to 3 inches

ComfiLife - Ranges from 1.25 to 2.5 inches

Restcloud - Ranges from 1.18 to 2.56 inches

Firmness

TruContour - Firm

Gentle Living - Not very firm

PEP STEP - Firm

ComfiLife - Firm

Restcloud - Firm

Cooling Methods

TruContour -Breathable cover

Gentle Living - Memory foam injected with cooling gel

PEP STEP - Memory foam injected with cooling gel

ComfiLife - Breathable cover

Restcloud - Breathable cover

Warranty

TruContour - Replaceable within 1 year

Gentle Living - Standard

PEP STEP - Replaceable within 1 year

ComfiLife - Lifetime

Restcloud - Standard

A/A+ Feedback

TruContour - 74%

Gentle Living - 79%

PEP STEP - 74%

ComfiLife - 75%

Restcloud - 80%

1-5 Rating

TruContour - 4.5

Gentle Living - 4.6

PEP STEP - 4.7

ComfiLife - 4.8

Restcloud - 4.4

1. TruContour

TruContour Super Lumbar Pillow for Sleeping

First and foremost the TruContour super lumbar pillow helps improve spine posture, relieves strained back muscles, and ligaments. Also, this therapeutic pillow can be used by back, side, and stomach sleepers.

Construction

Now, the TruContour super lumbar pillow comes in two sizes; light lumbar and super lumbar. First, the light lumbar model provides a small to moderate degree of support. While, the super lumbar model provides a light to strong degree of support.

Incidentally, the height or loft of the pillow is adjusted by adding or removing foam pads. For example, the light lumbar pillow has two foam pads, while the super lumbar pillow has three foam pads.

Meanwhile, the foam pads have a rounded shape that fits the natural curve of the back and provides great comfort. Also, the medical grade memory foam provides the right balance of support and comfort. Moreover, the hypo-allergenic memory foam is dust resistant.

Cover - Pillow

Next, the extremely soft velour outer cover can be machine washed. Also, the outer cover has a highly breathable premium quality inner mesh liner.

Dimensions

In addition, the TruContour light lumbar pillow for bed is 17 inches long, 8 inches wide, and a 1.75 inches loft. On the other hand, the TruContour super lumbar pillow is 24 inches long, 8 inches wide, and has a 3 inches loft.

Guarantee

Most of all, TruContour guarantees they will replace the pillow within one year if anything should happen to the pillow.

PROS

First, adding or removing foam pads changes the pillow's loft or height.

Second, the pillow uses hypo-allergenic memory foam.

2. Gentle Living

Gentle Living Cooling Lumbar Support Pillow for Sleeping

First and foremost, the Gentle Living cooling lumbar pillow is not meant for those needing a lot of firmness due to their height and/or weight. In fact, this therapeutic pillow is designed for the average person that needs some support and firmness.

Construction

First, the Gentle Living cooling lumbar pillow is engineered to support the back. Also, the pillow adapts to the curvature of the spine when sleeping on your back, side, or stomach. In addition, since most viscoelastic polyurethane foam pillows retain too much heat, the Gentle Living is made of memory foam that is infused with cooling gel.

Cover - Pillow

Second, the Gentle Living pillow comes with a premium, hypo-allergenic, super-soft bamboo cover that is removable and can be machine washed.

Dimensions

Third, the lumbar pillow for bed is 23.5 inches long, 8.5 inches wide, and a 2 inches loft at the highest point and 0.8 inches loft at the lowest point.

Warranty

However, the Gentle Living cooling lumbar pillow has a standard warranty.

PROS

First, the memory foam contains heat dissipating cooling gel.

Second, the pillow has a washable hypo-allergenic bamboo cover.

CONS

Most of all, the pillow is designed for average person – not for anyone taller or heavier.

3. Pep Step Pillow

Cooling Gel Lumbar Pillow for Sleeping

First and foremost, the Pep Step lumbar pillow is designed for back sleepers, side sleepers, and stomach sleepers. In fact, use the pillow under the knee when sleeping on your back. In this position, the pillow provides lower body support, increased leg and foot support for pain relief and improved circulation.

Construction

First, the Pep Step pillow is engineered to keep spine perfectly aligned while sleeping on your back, side, or stomach. Indeed, the zero-pressure memory foam pillow is infused with cooling gel that cools you when sleeping.  

Cover - Pillow

Second, the Pep step pillow has a cooling, natural, sustainable, hypoallergenic, super-soft lyocell premium fabric that is removable, and machine-washable.

Dimensions

Third, the Pep Step lumbar pillow for bed is 23.5 inches long, 9.5 inches wide, and a loft that is 3 inches high at the highest point and 1.5 inches high at lowest point.

Warranty

Finally, the Pep Step pillow can be fully replaced within one year at no cost.

PROS

First, cooling gel infused in the memory foam helps keep your head cool while sleeping.

Second, if defective, pillow is fully replaceable for up to one year.

4. ComfiLife Lumbar Pillow

ComfiLife Lumbar Support Back Pillow - ComfiLife Lumbar Support Pillow

First and foremost, the ComfiLife lumbar pillow supports the lower back of side, stomach, and back sleepers. In fact, when sleeping on the back, the pillow fills the gap between the lower back and the bed to support and relax lower back muscles. Consequently, it helps reduce back pain at night, improves spinal alignment, provides spinal support, and sleep more comfortably.  

Construction

First, the 100% high-density premium memory foam does not flatten over time while providing optimal support and spinal alignment.

Also, it comes with a lifetime money back or replacement guarantee.

Cover - Pillow

Second, the breathable soft cover over the memory foam prevents the wedge-shaped pillow from overheating.

Incidentally, the removable cover is machine washable.

Dimensions

Third, the pillow is 27.5 inches long, 15.5 inches wide, and 1.25 inches high at the long edges while 2.5 inches high in the middle.

Use

Fourth, the pillow can be used under the knees. Also, it can be used under the feet for leg elevation to relieve swelling and promote blood circulation. In addition, it can be used under the torso of side sleepers for improving the alignment of the spine.

Furthermore, the pillow can be used as a bolster to provide comfort and effective pain relief where you need it.

Finally, the pillow can help relieve lower back pain, hip pain, leg pain and joint pain.

PROS

First, the pillow can be used as a bolster for pain relief where you need it.

In fact, the pillow can be used, not only, for the lower back, but also under the knees, legs, and feet for leg elevation to relieve swelling and promote blood circulation.

Third, the ComfiLife pillow comes with a lifetime money back or replacement guarantee.

5. Restcloud Lumbar Support Pillow

First and foremost, the lumbar support pillow keeps a 26 degrees spine curvature when sleeping on it.

Construction

First, the pillow has a removable pad that is used to adjust the mid-point height from 1.38” to 2.56”. Also, the pillow uses pressure relief CE certified new bamboo memory foam.

Cover

Second, use zipper to remove the breathable pillowcase. Incidentally, the pillowcase prevents overheating and is machine washable.

Dimensions

Third, the pillow is 23.62 inches long, 11.81 inches wide, and 4.33 inches high on the sides while 1.38” high in the middle. Meanwhile, the base layer is 11.81 inches long, 5.9 inches wide and 1.18 inches high. So, with the base, the height in the middle is 2.56 inches.

Use

Fourth, use without the base for sleeping, while use the base to stretch the spine. However, limit stretching to only 30 minutes daily.

Incidentally, the 23.6” pillow width allows sleeping on your back, side, or stomach.

PROS

First, the pillow height is adjustable so you can use it for sleeping or stretching the spine.

Also, the pillow maintains the spine at a 26 degree angle with respect to the bed.

CONS

However, the pillow only comes with the standard Amazon return policy.

Lumbar Pillows Buyers Guide

The therapeutic pillows buyer's guide gives you insight into lumbar pillow's features.

FAQ - Frequently Asked Questions

Also, check out a therapeutic pillow's frequently asked questions for more sight into lumbar pillows.

Other Bed Pillows

Best Knee Pillows for Sleeping Helps Align Spine Hips to Relieve Hip Pain

Best Knee Pillows

A good sleeping posture not only helps you sleep well but also ensures that you wake up without pain or stiffness. In fact, a good sleep posture means that your knees, hips, spine, chest, shoulders, head and neck are all aligned. In addition to the mattress, the knee pillow helps you get that right sleeping posture. For instance, a knee pillow helps align the legs and hips with the spinal column.

Table of Contents


Knee Pillows Reviewed

First and foremost, these best knee pillows are only needed by those who prefer to sleep on their sides.

Editor’s Choice

Luna

Comparison of Best Knee Pillows

Filler

ComfiLife: 100 percent premium quality high-density memory foam

Half Moon Bolster: Premium (100 percent) quality visco-elastic hypo-allergenic memory foam

Cushy Form: 100 percent visco-elastic hypo-allergenic memory foam

Everlasting Comfort: 100 percent pure premium quality memory foam

Luna: CertiPUR-US certified premium memory foam

Thickness

ComfiLife: 6.3 inches

Half Moon Bolster: 4.5 inches

Cushy Form: 5.5 inches high on the ends, and 3.25 inches in the middle where the knees go

Everlasting Comfort: 8 inches high on the narrow edges

Luna: 5.59 inches high on the ends, and 3 inches in the middle where the knees go

Pillow cover

ComfiLife: Breathable, zippered machine washable cover

Half Moon Bolster: Breathable and machine washable organic cotton cover

Cushy Form: Pillow’s cover is removable and machine washable

Everlasting Comfort: Pillow cover is removable and machine washable

Luna: Pillow cover is Oeko-Tex certified and hypoallergenic. Also,  removable and machine washable

Unique Features

Cushy Form: Feels softer in warm environments and firmer in cold environments

Everlasting Comfort: Removable and adjustable hook-and-loop strap around your legs

Warranty

ComfiLife: Money back guarantee if not 100 percent satisfied

Half Moon Bolster: 100 percent lifetime money back guarantee

Cushy Form: 100 percent money back guarantee

Everlasting Comfort: Lifetime warranty

Luna: 100 percent money back guarantee within the first 100 days

A/A+ Feedback

ComfiLife: 77%

Half Moon Bolster: 79%

Cushy Form: 79%

Everlasting Comfort: 83%

Luna: 83%

1-5 Rating

ComfiLife: 4.1

Half Moon Bolster: 4.3

Cushy Form: 4.4

Everlasting Comfort: 4.5

Luna: 4.6

1.ComfiLife

ComfiLife Orthopedic Knee Pillow

Construction

First and foremost, the ComfiLife orthopedic knee pillow is one of the best knee pillow. In fact, it uses 100 percent premium quality high-density viscoelastic polyurethane foam. Moreover, the foam of this therapeutic pillow doesn’t go flat over time.

Cover - Pillow

Next, the pillow has a breathable zippered, easy to clean cover that ensures the pillow does not get warm. Furthermore, for easy cleaning, the cover can be cleaned in a washer machine.

Dimensions

In addition, the pillow is 9.8 inches long, 7.9 inches wide, and has a loft that is 6.3 inches high.

Features and Use

First, the contoured design keeps legs, hip, and spine in alignment while sleeping.

Next, the pillow improves circulation.

Also, the pillow provides relief from sciatica, back pain, knee pain, joint pain, and hip pain.

Furthermore, the pillow helps during pregnancy.

Finally, the memory foam knee pillow helps get comfortable sleep.

Guarantee

Most of all, the ComfiLife orthopedic knee pillow comes with a money back guarantee if not 100 percent satisfied.

Weight

Finally, the pillow weighs 12 ounces.

PROS

First of all, the ComfiLife orthopedic knee pillow uses 100 percent premium quality high-density viscoelastic polyurethane foam that doesn’t go flat over time.

Second, the ComfiLife pillow's contoured design helps keep legs, hips, and spine in alignment.

2. Half Moon Bolster

BeautifulLife Back Pain Relief Memory Foam Pillow - Half Moon Bolster Knee Pillow - Semi Roll Round Lumbar Leg Wedge

Construction

First and foremost, the dual layer firm half moon bolster pillow uses 100 percent premium quality visco-elastic hypo-allergenic memory foam. Moreover, the foam of this therapeutic pillow doesn’t flatten out during the night. And, because the pillow is hypo-allergenic, it’s great for those who suffer from allergies when using pillows containing feathers.

Cover - Pillow

Next, the pillow uses a breathable organic cotton cover that is easy to clean in a washer machine.

Dimensions

In addition, the pillow is 20.5 inches long, 8 inches wide, and has a loft that is 4.5 inches high.

Features and Use

First, the pillow ensures alignment of spine and hips.

Also, this pillow is recommended by chiropractors, physical therapists, sports trainers, and doctors.

Next, the pillow is used as a between the leg spacer providing support for those preferring to sleep on their sides.

Also, the pillow can be tucked on the back side to keep those sleeping on their sides from rolling over.

Furthermore, the pillow can be used to elevate ankles for those preferring to sleep on their back and stomach. As a result, circulation improves and risk of getting varicose veins decreases.

In addition, the pillow can be used to provide under knee support for back sleepers.

Also, the pillow can be used for elevating legs while sleeping on your back.

The pillow can be used during recovery from knee or hip replacement surgery.

Also, the pillow can be used during pregnancy.

Most of all, the pillow supports and cushions the lower back, knees, hips, legs, or ankles.

Also, the pillow provides relief from neck, spine, back, hip, knee, and ankle stress.

In addition, the pillow relieves scoliosis, lower back and sciatic nerve pain.

Furthermore, the pillow provides lumbar support while sitting or reclining on a sofa, couch, or chair.

Finally, the pillow can be used while driving to provide back and lumbar support.

Guarantee

Most of all, the pillow has a no hassle, 100 percent lifetime money back guarantee.

Weight

Finally, the pillow weighs 14.4 ounces.

PROS

Most of all the bolster pillow aligns the spine and hips.

CONS

However, it may be too long for some to use between the knees.

3. Cushy Form

Cushy Form Knee Pillow for Side Sleepers - Memory Foam Orthopedic Contour Wedge Leg Pillow

Construction

First and foremost, the contoured Cushy form knee pillow is made of 100 percent visco-elastic hypo-allergenic polyurethane foam that maintains its firmness. And, because this therapeutic pillow is hypo-allergenic, it’s great for those who suffer from allergies when using pillows containing feathers.

Cover - Pillow

Next, the pillow’s cover is removable and can be cleaned in a washing machine.

Dimensions

In addition, the knee pillow is 10 inches long, 8 inches wide, and has a loft that is 5.5 inches high on the ends, and 3.25 inches high in the middle, where the legs go.

Features and Use

First, pillow is designed for those preferring to sleep on their sides and during pregnancy.

Also, the pillow is recommended by physical therapists, doctors, sports trainers and chiropractors.

Next, the pillow encourages proper alignment of spine and hips.

Also, the therapeutic side sleeper body positioner encourages correct posture.

In addition, by providing proper spinal alignment and reducing pressure, the pillow eases back, leg, knee, ankle, hip joint and sciatic nerve pain.

Moreover, by properly aligning your spine and improving circulation, the pillow provides fast acting pain relief for arthritis, headaches, injuries, bursitis, sciatica, posture problems, and during pregnancy.

Next, the pillow can be used as knee spacer during pregnancy or recovery after surgery.

Also, the pillow assists with restless leg syndrome.

Most of all, the pillow adapts to the temperature in your surroundings. Consequently, it feels softer in warm environments and firmer in cold environments.

In addition, the pillow reacts to body heat becoming softer throughout the night.

Also, the pillow provides relief from hip bursitis and scoliosis.

Finally, the pillow comes with a free travel case.

Guarantee

Most of all, the pillow has a no hassle, 100 percent money back guarantee.

Weight

Finally, the knee pillow weighs 14.4 ounces.

PROS

Most of all, the Cushy pillow feels softer when it’s warm and firmer when it’s cold.

4. Everlasting Comfort

Everlasting Comfort 100% Pure Memory Foam Knee Pillow with Adjustable and Removable Strap - Leg Pillow for Sleeping

Construction

First and foremost, the Everlasting comfort knee pillow is made of 100 percent pure premium quality visco-elastic polyurethane foam with no additives. Also, this therapeutic pillow is equipped with a removable and adjustable hook-and-loop strap that keeps the knee pillow in perfect alignment between your legs even when you toss and turn or roll over while sleeping.

Cover - Pillow

Next, the breathable knee pillow cover is removable and can be cleaned in a washer.

Dimensions

In addition, the pillow is 10.5 inches long, 6 inches wide, and has a loft that is 8 inches high.

Features and Use

First, the Everlasting comfort knee pillow is designed for those preferring to sleep on their sides and use during pregnancy.

Also, the pillow’s orthopedic contour keeps the knees separated with ideal spacing and help align your legs, hips, and spine.

Next, the pillow provides relief and used as treatment for knee, hip, leg and thigh area, pelvis, lower back, lumbar and spine, arthritis, bursitis, joint and sciatic nerve pain.

Also, the pillow comes with a free travel case.

Finally, the pillow comes with two pairs of premium quality memory foam ear plugs with an industry leading NRR (Noise Reduction Rating) of 33, packed conveniently into a travel case.

Guarantee

Most of all, the Everlasting comfort knee pillow has a lifetime warranty. And, if anything goes wrong, the manufacturer will send a new pillow at no cost.

Weight

Finally, the pillow weighs 1.35 pounds.

PROS

First, the Everlasting knee pillow has an adjustable hook and loop strap to keep knee pillow in position between your legs.

Second, the pillow comes with a lifetime warranty – manufacturer will replace a faulty pillow at no cost.

5. Luna Orthopedic Knee Pillow

Construction

First, the contoured Luna orthopedic knee pillow is made of cooling gel and CertiPUR-US certified premium memory foam that regulates temperature, disperses heat, and promotes airflow. Also, the pillow contains hundreds of ventilation channels for maximum airflow. In addition, silky fibers add a fluffy feeling.

Cover - Pillow

Second, the pillow’s cover is Oeko-Tex certified and hypoallergenic. Incidentally, the knee pillow’s breathable cover is removable and machine washable in washer and dryer.

Dimensions

Third, the Luna knee pillow is 12.44 inches long, 10.28 inches wide, and 5.59 inches high on the ends.

Features and Use

Firstly, the Luna knee pillow is designed for side sleepers, and those who alternate between sleeping on the back and side. Also, it can be used during pregnancy.

Secondly, the pillow encourages proper alignment of back and spine.

Lastly, by properly aligning your spine and improving circulation, the pillow provides fast acting pain relief for sciatica, back pain, neck pain, leg pain, hip, pressure in the lower back, and joint pain.

Guarantee

Meanwhile, the Luna knee pillow has a no hassle, 100 percent money back guarantee within the first 100 days.

Weight

Finally, the Luna knee pillow weighs 13.4 ounces.

PROS

First, the knee pillow is made of cooling gel.

Second, the hypo-allergenic, CertiPUR-US certified premium memory foam regulates temperature, disperses heat and promotes airflow.

Third, it contains hundreds of ventilation channels for maximum airflow.

Finally, the silky fibers give the pillow a fluffy feeling.

Therapeutic Pillows Buyers Guide

The therapeutic pillows buyer's guide gives you insight into therapeutic pillow's features.

Therapeutic Pillows FAQ - Frequently Asked Questions

Other Bed Pillows

Best Therapeutic Pillows for Cervical and Back Pain

Best Therapeutic Pillows for Cervical and Back Pain

A good sleeping posture not only helps you sleep well but also ensures that you wake up without pain or stiffness. In fact, a good sleep posture means that your knees, hips, spine, chest, shoulders, head and neck are all aligned. In addition to the mattress, therapeutic pillows like the cervical pillow for neck pain helps you get that right sleeping posture. For instance, a cervical pillow helps align your head with the spine.

Table of Contents


Cervical Pillows Reviewed

Editor's Pick

UTTU

Comparison of Best Cervical Pillows

Filler

Nature's Guest: Hypo-allergenic microfiber

EPABO: Memory foam

UTTU: High density dynamic memory foam

ZAMAT: Memory foam

Mkicesky: Polyurethane memory foam

Thickness (inches)

Nature's Guest: 5"

EPABO: 3.9" standard size, 5.3" queen size

UTTU: 2.8"/3.9" or 3.5"/4.7" lofts

ZAMAT: 3.9" in the front, 2.4" in the rear

Mkicesky: 4.72" in the front, 3.93" in the rear

Unique Features

Nature's Guest: Dip in the middle for back and stomach sleepers; side sleepers use thicker outer parts of pillow

EPABO: Contoured memory foam; cavity for head

UTTU: Usable by back, side, and stomach sleepers. Loft adjustable with removable insert.

ZAMAT: Usable by back, side and stomach sleepers

Mkicesky: Usable by back, side and stomach sleepers

A/A+ Feedback

Nature's Guest: 70%

EPABO: 77%

UTTU: 85%

ZAMAT: 83%

Mkicesky: 73%

1-5 Rating

Nature's Guest: 4.1

EPABO: 4.4

UTTU: 4.6

ZAMAT: 4.5

Mkicesky: 4.3

1. Nature's Guest

Nature's Guest Adjustable Cervical Pillow, Contour Pillow for Neck and Back Pain Relief - Used by Back and Side Sleepers

Most of all, Nature's guest support pillows are firmer and designed with a center indentation to better support the neck. Meanwhile, those who prefer to sleep on their sides, use the two sides of the pillow. However, this therapeutic pillow is not recommended for anyone looking for a soft, fluffy pillow or a hi-loft pillow.

Construction

First and foremost, Nature's guest support pillow for neck pain implements a proven contoured pillow design that is based on input from chiropractors and orthopedics. Next, the dual zipper design makes it possible to adjust the firmness of the pillow in both the back (neck roll cushion) and side sleeping areas of the pillow. Especially relevant, the pillow filler uses premium quality, hypo-allergenic microfiber. Furthermore, the silk trim gusseted sides use a filler that provides increased air flow, which, in turn, promotes a cooler more restful sleep.

Cover - Pillow

Next, the Nature's guest pillow uses a premium hypo-allergenic ultra-luxurious 233 thread cotton fabric cover. As a result, there are no harsh chemical odors and there is no need to be concerned about skin allergies.

Dimensions

In addition, this cervical pillow for neck pain is 24 inches long, 16 inches wide, and a loft that is 5 inches high.

Features and Uses

First, the Nature's guest support pillow for neck pain provides optimal cervical support that maintains a proper head, neck and spinal alignment while you sleep.

Also, the gusseted edge design provides support for side as well as back sleepers.

Moreover, the gusseted edge allows you to effortlessly shift from back to side sleep positions.

Next, the cervical pillow’s firmness can be adjusted from soft to medium firmness by simply adjusting the amount of filling in both the neck roll area and the side sleeping areas of the pillow.

In addition, the filler provides cool, comfortable support, while relieving neck, shoulder, and back pain.

Finally, the cervical pillow for neck pain reduces neck, back, and shoulder pain while providing optimal cervical support that maintains proper head, neck, and spinal alignment.

PROS

First, the sleeper can effortlessly shift between sleeping on the back and sides.

Also, the filler, in neck and side sleeping areas of the pillow, can be adjusted for desired firmness.

2. EPABO

EPABO Contour Memory Foam Pillow - Orthopedic Sleeping Pillow - Ergonomic Cervical Pillow for Neck Pain - for Side Sleepers, Back and Stomach Sleepers

Construction

First and foremost, the contour memory foam pillow contains breathable memory foam. Consequently, there is better air circulation to keep you cool and dry.

Also, the pillow case is made of hypoallergenic rayon/polyester. In fact, this proprietary blend feels silky soft and smooth while providing protection from dust mites. In addition, this premium fabric keeps you cool and comfortable throughout the night. Finally, all materials are chemical free.

Features

First, the proven contour design perfectly supports and aligns your head, neck, shoulder and back. However, some discomfort may be experienced during the first two weeks while your body is trying to adjust to the correct position.

Second, the pillow is for back sleepers, stomach sleepers, or side sleepers.

Third, to prevent the head from being in an elevated position when lying on the back or stomach, the pillow has a removable piece of 0.8 inches thick memory foam.

Finally, the pillow case is machine washable. Simply, unzip the pillow case and remove the memory foam insides. In addition, this pillow for neck pain can be tumble dried.

Dimensions

Next, the queen size EAPBO contour pillow is 24 inches long, 15 inches wide, and has a loft that is 4.8 inches on the front. However, without the removable piece, the loft is 4 inches high.

PROS

First, the EPABO pillow is made of contoured memory foam.

Next, the pillow has a cavity to support your head.

Finally, the EPABO has an adjustable loft for stomach and back sleepers.

3. UTTU

UTTU Sandwich Pillow - UTTU Pillow - UTTU Memory Foam Pillow

Construction

First, the UTTU pillow is made of patented, skin-friendly, and breathable 3.5-pound high density dynamic memory foam.

Second, the foam never gets hard in cold weather.

Third, the memory foam has a natural neck contour with a slow 5 second rebound.

Fourth, the pillow dynamically fits the head. Consequently, it provides the best pressure relief and better spinal alignment.

Also, the premium patented memory foam used in this tempurpedic pillow conforms to the natural curve of your body and supports your neck and head to ensure comfort.

Lastly, this pillow has a cooling cover made of 40% bamboo viscose. As a result, you stay cool all night long. Incidentally, the fully removable pillow cover is machine washable.

Features

First, the pillow maintains the natural curve of the neck, with a cervical contour area to support your neck. Also, the center cavity helps to cradle your head for optimal support.

Second, the high contour fills the space between the head and the mattress of side sleepers. As a result, it relieves pressure on the shoulders while keeping the spine properly aligned.

Third, the 3.5 inch or 3.9 inch loft helps the head and spine of back sleepers be on the same level for easier breathing.

Fourth, by reducing neck strain, the 2.8 inch loft is ideal for stomach sleepers.

Next, the removable bamboo cover is machine washable. Simply, unzip the rayon/polyester pillow cover and remove the memory foam.

Finally, the premium quality memory foam has been approved by CertiPUR-US.

Dimensions

Now, the UTTU pillow is 23.6 inches long and 14 inches wide. Moreover, it has a removable middle layer to provide two sets of contoured lofts. For example, in the presence of the middle layer, the pillow has a contoured 3.5” loft in the front and 4.7” loft in the back. Without the middle layer, the pillow has a contoured 2.8” loft in the front and 3.9” loft in the back.

Weight

Finally, the pillow weighs 2.5 pounds.

PROS

First, the memory foam does not get hard in cold weather.

Second, the removable middle layer allows you to get two lofts to better fit your body contour.

Third, the 40% bamboo viscose cover helps the pillow stay cool during sleep.

Finally, the pillow has been approved by CertiPUR-US.

4. ZAMAT Pillow

ZAMAT Contour Memory Foam Pillow

Construction

First, this therapeutic pillow consists of a high-quality odorless memory foam that is CertiPUR-US certified. Moreover, the foam is firm enough to support your neck and shoulder when you are sleeping on your side, back, or stomach.

Meanwhile, the pillow has a breathable inner cover containing the rebounding memory foam. In addition, the pillow has a skin friendly outer cover with a high-quality zipper.

Built with double pillowcases, the outer quilted cover adds some additional plushness. Also, this cover is made of hypoallergenic cotton/polyester with a stretchy polyester liner to help the pillow hold its shape and is perfect for keeping you cool throughout the night.

Features

First, the contoured, cervical, design and memory foam cradles the natural curvature of your neck and provides support for ensuring an aligned spine.

Second, the pillow has a soft facial area on each side that relieves facial pressure and provides neck and head support for side sleepers. Also, the pillow has a neck support area in the middle, protecting the cervical spine, for back and stomach sleepers. Lastly, the shoulder area fits the shape of shoulders while supporting the neck and relieves pressure from the shoulders.

Third, the removable 0.8” thick memory foam inserts can be added or removed to adjust the pillows loft.

Fourth, rotating the pillow 180 degrees provides a low loft for thin pillow sleepers. In fact, this construction makes it easy to switch from an orthopedic pillow to an ordinary pillow.

Now, the pillow can be used by back sleepers, stomach sleepers, side sleepers, or thin pillow sleepers.

Finally, the outer cover is machine washable. Simply, unzip the outer cover and remove the memory foam.

Dimensions

A typical ZAMAT pillow is 23.6 inches long, 15 inches wide, and has a loft that is 3.9 inches on the shoulder side, while a loft that is 2.4 inches on the opposite side. Also, the pillow has a 7.1 inches wide contour for the neck.

PROS

First, the pillow is made of rebounding memory foam.

Second, the pillow has a soft facial area, a neck support area, and areas for the shoulders.

Third, removable inserts allow the pillow’s loft or height to be increased or decreased.

Finally, the pillow has a smaller loft in the back that turns it into an ordinary pillow.

5. Mkicesky Cervical Pillow

Mkicesky Contour Pillow - Mkicesky Memory Foam Neck Pillow - Mkicesky Memory Foam Pillow

This pillow is for anyone who want to improve their cervical spine or suffering from neck pain.

Construction

First, this pillow consists of medium firm 100% hypoallergenic polyurethane memory foam with 5 seconds slow rebound.

Second, the memory foam is CertiPUR-US certified and encased in a breathable inner pillowcase.

Third, it is encased in a pillowcase that uses skin-friendly fabric that is machine washable.

Finally, the cervical contours support the natural curve of the neck. Also, with the medium firm memory foam, the pillow provides just the right balance between support and comfort. Consequently, you get the most restful sleep. In addition, you breathe more freely with less snoring.

Features

First, the top of the pillow has a hollow design, for back sleepers, to relieve head pressure. Also, a soft facial area on each side that relieves facial pressure for side sleepers. In addition, the pillow has a neck support area in the middle of the long edge, that reduces neck and back pain and promotes proper spine alignment. Lastly, the two shoulder areas on each end of the long edges alleviates shoulder stiffness and avoids shoulder compression for side sleepers.

Second, the pillow can be used by back sleepers, stomach sleepers, or side sleepers.

Finally, it comes with a 100-days guarantee.

Dimensions

Next, the Mkicesky Neck pillow is 23 inches long, 14.56 inches wide, and has a loft that is 4.72 inches on one long side, while a loft that is 3.93 inches on the other long side. Incidentally, the two lofts allow the pillow to be used by those who prefer sleeping with a higher loft or with a lower loft.

PROS

First, the pillow is made of memory foam capable of rebounding in five seconds.

Second, the pillow has a soft facial area, a neck support area, and areas for the shoulders.

Finally, the pillow's two loft heights allow it to be used by those who prefer the higher loft or those who prefer the lower loft.

Therapeutic Pillows Buyers Guide

The therapeutic pillows buyer's guide gives you insight into therapeutic pillow's features.

FAQ - Frequently Asked Questions

Other Sleeping Pillows

Therapeutic Pillows Buyers Guide

Therapeutic Pillows Buyers Guide

Therapeutic pillows buyers guide give insight into therapeutic pillows that are reviewed elsewhere on this site. Also, use the therapeutic pillows buyers guide along with therapeutic pillows frequently asked questions to find the best pillow for your needs.

First and foremost, a therapeutic pillow should be comfortable. Next, the therapeutic pillow should provide adequate support. Consequently, the pillow should be firm enough to prevent your head from sinking into the pillow. Because, when your head doesn’t sink, your spine will be in a neutral position. Therefore, a firm pillow helps to relieve back pain.

Also, a therapeutic pillow should cradle your head and neck to support the upper portion of your spine. Regrettably pillow protectors aren’t always completely successful in fulfilling their role. As a result, pillows that use these protectors hold lots of allergy triggers like mold and dust mites.

Back Sleepers

Above all, back sleepers do best with thinner neck pillows and those that have extra padding in the bottom to support the neck. Consequently, visco-elastic polyurethane foam neck pillows are best because the memory foam molds to your neck. Also, if you sleep on your back, your neck pillow should completely fill the space between your neck and the mattress. The Purple Pillow is also an ultimate choice for the back sleepers.

Incidentally, as you sleep on your back, you can prop up your knees with one or more pillows. As a result, by flattening out your spine, you wake up with less tightness and pain.

Most of all, back sleepers should generally look for medium fill neck pillows. If you sit up straight, this is the same angle that your pillow should provide when lying down. Moreover, if your chin is angled towards your chest, then the pillow is too thick. On the other hand, if your head falls back, then the pillow is too thin.

Also, as the picture on the left shows, when you sleep on your back, gravity can pull the lumbar (or the lower) area of the back towards the mattress and flatten out the spine’s natural “S” shaped curve. Consequently, the lower back comes under stress and may cause pain. On the other hand, placing a pillow under the lower back and the knees can restore the natural contour of the spine.

Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and thinner in the back flattens out the spine.

Stomach Sleepers

Most of all, those preferring to sleep on their stomach, do best with the thinnest pillow possible or no pillow at all.  Consequently, these sleepers should generally look for higher-fill pillow or neck/contour style pillows. Also, the pillow should support your neck, keeping a natural angle. In fact, a pillow that is too shallow can cause your head to bend inward and may place strain on your shoulder.

And, as the picture shows, when you sleep on your stomach, gravity pulls the lumbar (or the lower) area of the back towards the mattress. As a result, this bending exaggerates the spine’s natural “S” shaped curve. Consequently, the lower back comes under intense stress and causes pain. On the other hand, placing a pillow under the pelvis will raise the lower back and help maintain the natural curve of the lower back, thereby reducing muscle strain.

Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and thinner in the back flattens out the spine.

Side Sleepers

Incidentally, if you sleep on your side, use a thicker, firm pillow to keep your head in line with the rest of your body. Better still, try to find a pillow that has an extra-wide gusset that will help with the space between your ear and shoulders.  On the other hand, a pillow that is too thick can force your neck to bend away from the pillow causing tension in your neck.

First and foremost, when sleeping on the side, the spine should be parallel to the mattress.  And, as the picture on the left shows, when you sleep on your side, gravity pulls the spine from its naturally straight shape towards the mattress. As a result, the lower back bends downward. Consequently, the vertebrae has an unnatural position which strains muscles and ligaments. On the other hand, placing a pillow under the abdominal area will raise the lower back into alignment with the rest of the spine and thereby reduce muscle strain.

Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and somewhat thinner in the back flattens out the spine. Especially noteworthy, the back of the pillow needs to be thick enough to keep your head aligned with the spine.

Knee Pillows

By the way, those who prefer to sleep on their sides can use a firm knee pillow between their knees. Indeed, the knee pillow reduces strain on your back. In fact, without a knee pillow, the leg on top will pull down the pelvis which in turn pulls your spine out of its neutral, resting position. Consequently, by adding a knee pillow that supports your top leg helps to keep the spine aligned properly.

Body Pillows

Incidentally, you may try sleeping on your side with a body pillow. Indeed, a body pillow is a pillow that extends from head to toe. Also, this pillow is a favorite for many who prefer to sleep on their sides, since it can be hugged to the chest to prevent shoulder pain caused by an awkward arm position. Moreover, the pillow can be placed between the knees to keep the spine straight. In addition, the pillow gives you a feeling of something against your stomach while helping to align the rest of your body.

Finally, the pillow supports both your head and neck as well as provide the necessary buffer between your knees. However, don’t put one leg over the body pillow without any other support, since that can twist the spine and cause undue stress.

Cervical pillows

Especially relevant, when you lie down, there is some space between your neck and the mattress. Consequently, your neck is without support which contributes to misalignment. However, adding a cervical pillow, known as orthopedic or neck pillow, provides support, which is helpful to those with neck and upper spine problems.

Hip Pain

First and foremost, the best way to reduce hip pain is to use a therapeutic pillow to elevate your legs or knees in such a manner that the hip is perfectly aligned. Moreover, a good knee or body pillow is one of the best ways to provide the right support for effective relief from hip pain. In addition, you can also try changing your sleeping position and use pillows as supports to find a position which causes you the least pain.

Therapeutic Pillows FAQ – Frequently Asked Questions

Therapeutic Pillows FAQ

Therapeutic pillows FAQ or frequently asked questions give insight into therapeutic pillows that are reviewed elsewhere on this site. Incidentally, use the therapeutic pillows FAQ along with therapeutic pillows buyers guide, while comparing therapeutic pillows to find the best.

What is a therapeutic pillow?

A therapeutic pillow is a pillow that provides adequate support for the head and neck. Also, the pillow keeps the spine in correct alignment throughout the night so that the muscles of the neck are able to relax. As a result you won't suffer from aches and pains when you wake up.

How can therapeutic pillows alleviate back pain?

First and foremost, a pillow that feels flat or lumpy can’t provide adequate support. Indeed, a pillow like that may cause your neck and spine to not be aligned properly. Consequently, this leads to pain and discomfort when you wake up in the morning. Therefore, a pillow that feels flat or lumpy should be thrown away. Also, in general, pillows need to be replaced every 18 months.

Next, if you have back or hip pain when you first wake up and that gradually goes away as the morning goes on, then your mattress and/or your pillow may be the cause of the pain.

Most of all, a head pillow should hold your head at the same height as the rest of your spine. So, if a pillow is too flat your head will be lower than your spine. And if the pillow is too thick your head will be too far above your spine. In fact, this non-alignment causes pain in your back and neck.

Also, sometimes an extra therapeutic pillow under the lower back or knees increases support for the spine. Moreover, when pillows are used properly they can reduce your back pain and you get a better sleep.

What kind of therapeutic pillows alleviate back pain?

First and foremost, to prevent or reduce the effects of back pain, these pillows must have the right thickness. In fact, being either too thick or too thin are not good for your back. However, feather pillows can cause allergies in some people. So, if you get stuffy or sneezy at night, throw away the feather pillow and replace it with a hypo-allergenic pillow.

Next, visco-elastic polyurethane foam pillows conform to the shape of your head. As a result, they provide excellent support and help align your neck with the spine. Incidentally, visco-elastic polyurethane foam pillows can last up to three years.

By the way, orthopedic pillows are usually made of visco-elastic polyurethane foam. Also, lumbar pillows are usually made of visco-elastic polyurethane foam and designed to support the lower back.

Are there things you can do to reduce back pain?

First and foremost, sleeping without a pillow can help your back extend and may result in better spinal alignment, which might relieve back pain. Above all, whatever your preferred sleeping position, you need proper alignment of your spine. In fact, the best way to do this is to align your ears, shoulders, and hips so that they are in the same horizontal plane.

Next, gaps between your body and the bed may strain muscles and spine. Therefore, reduce the stress by using pillows to fill these gaps.

Finally, when you turn while sleeping, your body can get out of alignment by the twisting and turning motion. Therefore, when you turn, move your entire body together, keeping your core tight and pulled in. Furthermore, it may be helpful to bring your knees towards your chest as you roll over.

Alzheimer’s Effects – How Good Sleeping Practices Help

How Good Sleeping Practices Delay Alzheimer’s Effects

First and foremost, dementia is a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Furthermore, Alzheimer’s is the most common cause of dementia. In fact, Alzheimer’s accounts for 60 to 80 percent of dementia cases. Most of all, alzheimer’s effects worsens over time. It is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer’s, individuals lose the ability to carry on a conversation and respond to their environment.

Especially relevant, Alzheimer’s effects include poor sleep.

Also, nearly 10% of Americans age 65 and older and one-third of Americans age 85 and older have Alzheimer’s. Furthermore, of those with Alzheimer’s, 81 percent are age 75 or older.

Alzheimer’s Effects - Protein tau

First and foremost, in one study, scientists studied 119 adults aged 60 and older. Also, 80% of these adults had no thinking or memory problems. While, the others had only mild thinking or memory problems.

In any case, among these adults, the study found that adults with reduced slow-wave sleep (also known as deep sleep) or poor sleep had higher levels of the brain protein tau. Incidentally, these elevated levels of tau are one of Alzheimer’s effects. Moreover, brain damage and mental decline caused these elevated tau levels.

Hence, Alzheimer’s effects include poor sleep or reduced slow wave sleep in older adults. So, poor sleep is a warning sign for the presence of Alzheimer's.

Observational Studies of Alzheimer’s Effects – Amyloid Plaques

First of all, observational studies also found reduced slow-wave sleep as a common factor among adults, over age 65, who had amyloid beta plaques in their brain. In fact, amyloid beta plaques in the brain, are a physical sign of Alzheimer’s effects. Yet these adults did not show signs of Alzheimer’s effects, such as memory loss and cognitive decline.

Incidentally, slow-wave sleep (which is part of deep sleep phase) consolidates your memories. As a result, reduced slow-wave sleep hurts the memory consolidation process.

Especially relevant, amyloid beta proteins accumulate in the brain every day. Also, amyloid beta proteins are thought to be a waste product from the energy used by brain cells to communicate with each other. However, your brain sweeps out the excess amyloid beta proteins every night during slow-wave sleep.

Regrettably, some studies suggest that, interrupted slow-wave sleep causes build up of amyloid beta proteins to form plaque in brain tissue. Incidentally, scientists believe, this sign of Alzheimer’s effects, is also the first stage in the development of Alzheimer’s. Indeed, plaque can build up two decades before symptoms of memory loss and confusion appear.

PET Scans of Alzheimer’s Effects – Amyloid Beta Levels

Meanwhile, a 2015 study in Nature Neuroscience imaged the brains of 26 adults, between the ages of 65 to 81. Also, these adults had not been diagnosed with dementia and did not report any sleep problems. First, PET scans on the adults measured their brain's amyloid beta levels. Then they were asked to memorize 120 pairs of words and tested on how well they remembered a portion of them.

The adults then slept for eight hours. During this time their brain waves were measured. And these brain waves searched for sleep disruptions, as well as to find out if they woke up during the slow-wave phase. The next morning, as they tried to recall the memorized words, their brains were scanned again.

Over all, adults with the highest amyloid beta levels in their brain had the poorest quality of sleep. Moreover these adults performed worst on the memory test. In fact, some forgot more than half of the words. In conclusion, then, improving the quality of your sleep results in the brain's lowest amyloid beta levels.

Also, the high amyloid beta levels still remaining in the brain after sleep, likely turns to plaques. Therefore, these high residual amyloid beta levels are another growing sign of Alzheimer’s effects.

Role of Sleep

Lastly, 119 people aged 60 and over participated in a study to discover how sleep causes Alzheimer's effects. Therefore, researchers related the participants measured brain waves, amyloid beta and tau levels with sleep. And, researchers found that decreased slow-wave sleep coincided with higher levels of tau in the brain along with a higher tau-to-amyloid ratio in the cerebrospinal fluid. Moreover, total sleep wasn't a factor. In fact, people with high tau levels were sleeping longer, even taking afternoon naps, but they weren't getting enough slow-wave sleep.

Conclusion

In the meantime, other studies report that aerobic exercise helps you get better sleep quality. Also, because overweight people tend to have more sleep problems, it's important to lose weight by a combination of dieting and exercising. Also, its important to track weight loss using either the body composition monitor or the body composition analyzer, to ensure a successful outcome.

In conclusion, exercising, losing weight, and practicing good sleeping habits helps you improve your sleep. Which in turn protects you from both amyloid beta plaques as well as tau proteins, both of which are growing signs of Alzheimer’s effects. In addition, good sleeping habits, like sleeping 8 hours every day, also protects you from all the other bad consequences.

Sleep Loss Induced Diabetes – Best Proven Way to Win

Sleep Loss Induced Diabetes – Best Proven Way to Win

First and foremost, sleep loss increases the risk of getting type 2 diabetes. Most of all, more than a third of Americans routinely suffer from sleep loss because they don’t sleep the recommended 7 to 8 hours.

In addition, the Centers for Disease Control (CDC) in 2017 reported that more than 100 million Americans either have diabetes or are prediabetes. Also, the CDC reports that nearly 1 in 4 Americans with diabetes don’t know they have it. And lastly almost 90 percent of prediabetes Americans aren’t aware of their condition.

What is Diabetes

When your body causes blood glucose (sugar) levels to rise higher than normal, you have diabetes (or hyperglycemia). Also, type 2 diabetes is the most common form of diabetes.

What is Insulin

First and foremost, the pancreas produce the hormone insulin. Also, insulin enables cells in tissues and muscles to absorb glucose from blood in circulation.  Most of all, tissues and muscles use the glucose to generate energy.

Regrettably, cells can become resistant to insulin. As a result, the cells are less able to absorb the glucose in the blood. And, this is called insulin resistance. As a consequence, the pancreas make extra insulin.

But, if this continues for a long time, the pancreas aren’t able to make enough insulin to keep your blood glucose levels normal. As a result your blood glucose levels rise. And you have what is called type 2 diabetes.

On the other hand, sometimes the pancreas stop producing enough insulin. And because there isn’t enough insulin, cells can’t absorb enough of the blood glucose. Which also results in blood glucose levels to stay high.

In conclusion, Type 2 diabetes develops, if over time, blood glucose levels continue to stay high, cells continue to stay resistant to insulin, or the pancreas stop producing enough insulin.

Role of Sleep Loss

Regrettably, one side effect of frequent sleep loss episodes is the potential for development of type 2 diabetes. Moreover, when you aren’t able to sleep 8 hours frequently your body suffers.

Circadian Rhythm

Persistent sleep loss affects the circadian rhythm. In fact, disruptions to the circadian clock reduces the effectiveness of insulin and over time contributes to insulin resistance.

Moreover, the latest research indicates that insulin also operates on a daily cycle. And the circadian clock controls this cycle by changing the timing of production and release of insulin by the pancreas. In addition, there are times of the day when cells are more sensitive and less sensitive to insulin.

Pancreas

Sleep loss also appears to affect the health of cells in the pancreas. In fact, sleep loss creates stress in pancreatic cells and also disrupts blood glucose levels.

Insulin

Most noteworthy, Stage 3 of the sleep cycle, also known as deep sleep or slow-wave sleep, is important for the body to be able to use insulin for regulating blood glycose or sugar.

And, research shows that sleep loss and poor-quality sleep:

  1. 1
    First of all, decreases insulin sensitivity, which means your body has a harder time using the insulin.
  2. 2
    Also decreases the speed and effectiveness of the body to remove glucose from the bloodstream.

Studies Relating Sleep Loss to Diabetes

First of all, a study of 54,000 adults, reported that those who slept less than 6 hours or more than 9 hours are significantly more likely to develop type 2 diabetes.

In addition, a meta-analysis of 11 studies reported that the risk of type 2 diabetes goes up as sleep loss increases as well as when they sleep become longer than 9 hours. In fact, the risk of getting type 2 diabetes was least with regular 7 to 8 hours of sleep.

Finally, four large studies reported a strong relationship between frequent sleep loss and risk of developing diabetes.

Above all, studies show that those who suffer from frequent sleep loss take up to 40% longer to properly regulate blood sugar after a high-carb meal. As a result, over time, the pancreas are subjected to added stress. And this can lead to type 2 diabetes.

What You Can Do with Sleep Loss Induced Diabetes

Existing Type 2 Diabetes – Combination of Aerobic & Resistance Workouts

Most of all, if you suffer from frequent sleep loss, you can exercise. In fact, a study reported that combining aerobic workout with resistance training improved glycemic levels in people with type 2 diabetes. Moreover, the study reported that combining aerobic exercise with resistance training had better results that each workout on its own.

Not Diagnosed With Diabetes – Combination of Aerobic & Resistance Workouts

Following up on the combination concept, another study looked at the effect on potentially preventing or at least delaying the onset of type 2 diabetes caused by frequent sleep loss episodes. So, the study, in the Journal of Diabetes Investigations, reported that the combination resulted in at least delaying the onset of type 2 diabetes.

Description

Meanwhile, the study involved 10,680 Japanese women with an average age of 57.8 years. Also, these women had a mean BMI of 23.2 kg/m2. And these women participated in an exercise program with 24 minutes of combined aerobic workout and resistance training followed by 6 minutes of stretching.

In addition, the women were grouped into four categories, depending on the number of exercise sessions they attended over a 5 month period.

  1. 1
    First of all, category 1 consisted of women who attended 67 to 125 sessions.
  2. 2
    Next, category 2 consisted of women who attended 55 to 66 sessions.
  3. 3
    Next, category 3 consisted of women who attended 42 to 54 sessions.
  4. 4
    Finally, category 4 consisted of women who attended 1 to 41 sessions

Results

And, the study reported that women in category 1 had the lowest risk of getting diabetes. Next, women in category 2 also had low risk of getting diabetes. Finally, women in category 3 had about the same risk of getting type 2 diabetes as the women in category 4.

Most noteworthy, researchers found a negative linear relationship between number of sessions and risk of getting type 2 diabetes. Moreover, this negative linear relationship applied to women in all four categories. Which means that the more they worked out, the lower the risk of developing type 2 diabetes.

Furthermore, in each category, researchers found that women with lower BMI had a lower risk of developing type 2 diabetes than women with higher BMI.

Conclusion

Above all,  resistance training increased skeletal muscle mass. And, the aerobic workouts (such as running on a treadmill) used those larger muscle mass to absorb and convert to energy, more blood glucose. As a result, blood glucose levels fell and more fat was burned. Furthermore, you can monitor the effectiveness of your workout program by tracking your fat loss and BMI using either the body composition monitor or the body composition analyzer.

In conclusion, going on an aerobic workout combined with resistance training program is a good way to counteract the downsides from sleep loss. Moreover, the workout program may help make sleep loss less frequent.

Different Types of Sleeping Disorders: What You Need to Know

Different Types of Sleeping Disorders: What You Need to Know

About 50-70 million US adults are being affected by sleeping disorders. Further studies reveal that being unable to sleep properly has caused road accidents that resulted in about thousand deaths and forty thousand injuries.

It comes across frequently in our lives that we cannot find that sweet spot of sleeping. There are nights that our consciousness just cannot put it all together to let our bodies rest in sync. Sounds harmless at hindsight, right? But if we are talking long-term here, the sleepless nights or just screwed up sleeping patterns accumulated can cause serious health problems and real-world physical harm to ourselves.

With that, it is better to educate ourselves about the different types of sleeping disorders in our lives and possible remedies to combat them, so we can be worry-free the next night we lay flat in our beds.

5 Most Common Sleeping Disorders

In this article we will look at the five most common sleeping disorders and their treatment.

1. Insomnia

Insomnia is one of the most common sleeping disorders in humanity. It refers to the difficulty of a person to get sleep or staying asleep. There are two types of insomnia, and they are:

  • Transient or short-term insomnia – This usually occurs after a stressful life event, such as loss of a loved one, relationship issues, numerous career flops, and many more. Due to the anxiety that it causes, it usually leads to unrelaxed consciousness that compromises our ability to sleep.
  • Chronic insomnia – This is a more of regular type of insomnia wherein it is characterized by sleep deficiency patterns alternating with days of good sleep.

If you have insomnia, you could be already experiencing any of the following:

  • First, you cannot sleep despite your fatigue.
  • Second, you fell short of recommended sleeping hours.
  • Finally, you experience restless sleep and feel exhausted upon waking up.

Common treatments for insomnia

Medications for insomnia are usually tailored to target the underlying causes. If the root cause of poor sleep is due to anxiety or depression, then your physician may prescribe you with something that treats such conditions. There are also medications for sleep that can be prescribed as well, but they are more of a short-term solution or as-needed basis type of medication.

If you are uncomfortable with taking that much medicine, you can resort to non-medical methods such as cognitive behavior therapy, hypnosis, sleep restriction, and relaxation techniques. Lifestyle changes are also welcome.

2. Narcolepsy

If insomnia is the sheer lack of sleep type of condition, narcolepsy is somewhat on another opposite direction. It is a disorder that causes you to suddenly fall asleep at any given point of time no matter where you are. You can experience this while eating, socializing, or even driving. The consequences of this can range from mild to something dire, depending on what you are currently doing.

Now, you could have narcolepsy if you experience the following:

  • You fall asleep without warning.
  • You feel drowsiness during the daytime.
  • Sleep paralysis
  • Cataplexy (temporary loss of muscle control that leads to weakness).
  • Hallucinations of being asleep or awake.
  • Disturbed nighttime sleep

Common treatments for narcolepsy

To counter narcolepsy, the usual treatment is via scheduled naps and medication. The diagnosis of narcolepsy is done through overnight polysomnogram followed by a daytime study called a multi sleep latency test.

3. Sleep Apnea

Sleep apnea is described as a serious yet common sleeping disorder. This happens when your airway is being blocked, causing stoppages in breathing. This often results in snoring, choking, and even morning fatigue as soon as you wake up.

You could have sleep apnea if you experience:

  • Dry or sore throat in the middle of the night
  • Loud snoring
  • Sudden awakening accompanied with gasping or choking
  • Sleepiness during daytime
  • Lack of energy
  • Headache
  • Extreme fatigue

Common treatments for sleep apnea

There are a lot of ways to treat sleep apnea, such as weight management, positional therapy, and surgery. But perhaps the most common treatment of them all is called CPAP therapy.

CPAP therapy or continuous positive airway pressure, as they call it, is the process of using a CPAP device to synthetically pump air through the airway through a mask and tube installed to the device to clear the blockade in your airway. Before using one, make sure to clean your equipment first using a CPAP cleaner. A CPAP cleaner is a specially manufactured sanitizer that uses UV or oxygen technology to keep your device and equipment clean and safe to use.

A CPAP cleaner is commercially available through online outlets so make sure to get one before using your CPAP device.

4. Restless Legs Syndrome

This unusual sleeping syndrome is characterized through the uncontrollable urge to move your legs while you are resting. There is also a feeling of tingling, aching, or burning in your calves. This can also be felt in other body parts as well.

You could have RLS if you experience:

  • Strong urges to move your legs.
  • Crawling sensation or ache in your legs.
  • Worsening of symptoms during night or inactivity.
  • Relief as you stretch, walk, or move.

Common treatments for restless legs syndrome

To treat RLS you must undergo behavioral therapy and medications, specifically the type that can supply iron. You can also start by reducing intake of stimulants such as caffeine and alcohol, regular exercise, and developing good sleeping habits. During episodes of RLS you can do some self-treatments like leg massaging, hot bath, hot and cold compress, relaxation exercises, and mind exercises.

5. REM Sleep Behavior Disorder

REM sleep behavior disorder is the acting out of your dreams while you sleep. Basically, this is when you re-enact whatever it is you see on your dreamland. This can cause danger to you or anyone around you so you must take this disorder seriously.

You could have REM sleep behavior disorder if you experience:

  • Unnecessary movement of limbs during sleep.
  • Doing activities like shouting, talking, punching the air, screaming, etc.

Common treatments for REM sleep behavior disorder

Treatment options for REM sleep behavior disorder include the intake of:

  • Melatonin, which may help reduce or eliminate symptoms.
  • Clonazepam eases up anxiety which could be the driving force behind the disorder. Make sure to consult your physician first before taking any of these.

Non-medical treatments include changes in the sleep environment and making it as safe as possible so no further harm will be inflicted.

Final Thoughts

It is crucial that you consult with your physician and deal with your sleeping disorders as early as possible. A sleep disorder not only causes yourself a great deal of health problems, but it can also inflict a whole world of inconveniences and serious harm to your colleagues and loved ones. There is always help and treatment around, so never hesitate to seek them the moment you start to feel these sleeping disorders.

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4 Tips to Sleep Comfortably While Camping

4 Tips to Sleep Comfortably While Camping

The hustle and bustle of city life can get anyone down. That’s why more and more people are escaping into nature, replacing cold concrete environments with natural greenery. Data shows that time out in nature can do wonders for your mental health and even benefit your physical health. Camping gives us the opportunity to really immerse ourselves in nature, breathe in the fresh air, and spend a few days just moving instead of sitting in front of a computer. Most people plan out their camping trip by focusing on the daytime activities -- hiking, skiing, sightseeing but one of the worst things you can do is forget to prepare for the night. In fact, to get the most out of your escape its important to sleep comfortably while camping.

A few nights of restful sleep can greatly improve your mood and energy levels, but you have to take special steps to make sure you’re getting the most out of your nights.

Here are a few tips to help you get the best sleep possible while camping.

Pick the Right Spot

Before you start setting up your tent or pulling out the air mattresses, it’s worth spending a bit of time to find a great camping spot. Of course, every person is different, so your own idea of what makes the “perfect spot” depends entirely on your own preference. Here’s a short list of a few of the things you might want to consider.

Things to Consider
  1. 1
    Look for a hard, flat surface. There’s no worse feeling than sleeping at a slight angle or on top of rocks and exposed roots. Spending a night with things pricking and prodding at your back is a great way to wake up in a bad mood -- if you can fall asleep at all! For those who prefer the comfort of an air bed, you should take precautions to prevent your air mattress from deflating at night by not placing it on any rocks or sharp objects (and maybe even placing a sheet underneath it).
  2. 2
    Find a place that’s quiet at night. If you’re camping in a park, you can get more restful sleep by picking a spot that’s further away from park facilities. Yes, this means you’ll have to walk a bit further to get to the best hiking spots, but it’s worth it for more restful sleep away from the noise of RVs and other camping groups. If you can, try and set up near a brook. The white noise will help you go to sleep.
  3. 3
    Face your tent toward the rising sun. Waking up to the rising sun helps reset your biological clock to its natural timing. Our circadian cycles are out of sync due to all the exposure to artificial lighting and computer screens. By orienting your tent to face the sunrise, you’ll wake up every morning to the sun’s soft glow. Additionally, facing the morning sun also means its light will be behind you later in the day, not in your face when you’re setting up for evening activities.

No Screens Before Bedtime

We’re so attached to our phones that they’re the first thing we go for in the morning and they’re the last thing we look at before sleep. However, there’s scientific evidence that shows that the sharp light from our phone screens is responsible for the poor quality of sleep we’re all getting. The blue, artificial light suppresses melatonin, the hormone that manages your body’s sleep cycle.

Leave your phone for emergencies and allow yourself to just enjoy nature and sleep comfortably while camping.

No, I’m not proposing you leave modern life behind and live in the wilds as our ancestors did, but a few days away from your phone can do wonders for your internal clock. After all, humans have spent almost their entire existence scheduling activities and sleep on the rising and setting of the sun. Let your body reset and re-tune to its natural settings.

You’ll find you wake up earlier in the day energized by the best rest you’ve had in months.

Prepare for Pests

Shutting the zipper on your tent’s entrance at night is second nature to most people. Who wants woodland critters getting into your food? But many campers forget the absolute havoc mosquitoes can wreak. The worst part is that they’re so small that they might already be in your tent by the time you close up. It doesn’t even take that many to ruin your night -- just one or two will have you scratching and slapping until morning.

One option is bug spray. A good spray will take out mosquitoes within a minute, but you’ll have to sleep with the smell in your nose all night. If you’re going for the spray, it’s good to release some into your tent a few hours before you go to bed. Keep the entrance closed to allow the spray to work its magic, then enter once you’re ready to sleep.

No camper should leave their home without bug repellant. Whether it’s a spray or a lotion, bug repellant will keep mosquitoes away the whole night through. While very effective, they’re not a complete solution since repellants aren’t meant to be applied to your face.

The best solution is a mix of both. Spray your tent to get whatever bugs have crept in during the day, then apply repellent on your arms, legs, and neck before bed. Don’t forget to zip up whenever you enter or leave your tent.

Regulate Your Body Temperature

Nights out in nature can get really cold. Even if you’ve got a sleeping bag, it’s good to bring along a blanket or two just in case. You can also line your bag with tomorrow’s clothes to keep your toes warm.

For air beds, you can get a nice mattress topper to help make your sleeping experience more comfortable. A good, thick one will help keep the heat from escaping out from beneath you.

Sometimes the nights are actually too warm for comfortable rest. In this case, you can sleep without a blanket or on top of your sleeping bag. Dressing down can help as well -- assuming you’re comfortable enough to do so with your tent mates -- but you’ll need to be extra cautious of mosquitoes getting at your exposed skin.

Opening the door to your tent will allow the cool night breeze in and increase air flow. This is a good option if you’ve got a mosquito net or some other meshed material to prevent animals and mosquitoes from getting in.

Preparation Makes for Great Rest

Just a bit of forethought and preparation can help you get the most of your nights out camping. And the better your rest, the more energy you’ll have to do all the activities you want during the day.

While these tips mostly apply to camping in a tent rather than a camper or RV, there are plenty of ways to make sleep in an RV more comfortable.

Your camping trip will be so much more enjoyable if you’re able to figure out how to sleep comfortably - follow these tips and you’ll wake up feeling refreshed and ready to go.