Sleep deprivation contributes to memory problems, concentration issues, depression, agitation levels, and irritability. It affects balance and co-ordination, and it lowers the body’s immune system functioning. The simple and inescapable fact is – the body needs sleep. Sleep may be that superpower missing in your life!
This raises a number of questions.
Why is sleep important?
What are the side effects of too little sleep?
What affects sleep continuity?
And what can we do to address these problems?
Why can’t I sleep?
For most, it’s not a matter of not wanting to sleep, but more an inability to sleep, or to sleep soundly. “Sleep problems” is a fairly all-inclusive term. Incorporated within the spectrum is everything from trouble falling asleep to bedsores, restless feet and legs, and pain management, to motor function problems causing spasms. Hot head with cold feet is not uncommon. All of which are worsened by maneuverability issues, and the inability to change sleep positions during the night.
In this article we will look at basic suggestions for improved sleep, as well as a few recommended sleeping aids, specifically designed to assist those struggling with disabilities.
Let’s start with the obvious.
1. Stimulants: Just say no
Stimulants have no place in the life of someone already struggling to sleep. Your body and brain may lie, and call them comforts. Or, they may simply be habits. Whatever the internal monologue, it matters not. The simple fact is caffeine, nicotine, and alcohol are stimulants that need to be avoided, especially close to bedtime. Full stop.
2. Choose blankets
If you have a choice, opt for blankets. Duvets, especially synthetic ones, are not great at regulating body temperature. Whereas layered blankets offer a more consistent temperature and can be easily removed, one at a time, to enable optimum temperature. They also accommodate and facilitate more maneuverability in bed, especially important for those who already struggling with re-positioning.
3. Not all fabrics are equal.
if you struggle with extreme hot/cold temperature fluctuations or to reposition yourself during the night, try and stick to satin or nylon sheets and pajamas. These fabrics allow the body to breathe and decrease friction, making turning and repositioning easier.
TIP: If you struggle with the weight of blankets on your body, or just generally struggle to reposition yourself, consider a pull strap. This simple addition provides the extra grip and leverage required to help the weaker muscles gain leverage to turn themselves. A simple rope ladder affixed to the bed frame, the footboard, or the foot of the bed, will do the trick, providing the necessary assistance to pull oneself up into a sitting posture and reposition
[ Naturally, the first rung has to be reachable for the person when lying down. and make sure that the ladder is secured in place so that it doesn’t suddenly get released when the person pulls on it ]
4. Consider a bed cradle
Specifically designed to keep bed linen off sensitive areas, bed cradles are intended for those with wounds that need to be kept uncovered, or for bed-bound users and those with sensitive skin. But, they can also be useful for those who struggle with maneuverability issues and temperature fluctuations, as they create clearance between the bed linen and the mattress. The frame can be placed as need dictates, whether upper or lower body. And the bedding then placed over the frame to remove any weight or pressure from the sensitive limbs below.
5. Which bed is best
Beds or mattresses are a huge topic in and of themselves. The sheer volume of options available is somewhat overwhelming. And by and large expensive.You could consider hospital-style beds which allow for easier positioning either by the caregiver or — with a remote control — by the person in bed. A sleeper’s weight can be shifted by raising/lowering the head and foot of the bed.
If you cannot afford to purchase outright, the next best thing is to simply adjust the mattress itself.
6. Mattress relief
Pressure ulcers are a real problem for anyone who spends long periods seated, in bed, or has difficulty changing positions. A pressure relief mattress helps spreads your body weight evenly, reducing the user’s chances of developing a bed sore. Pressure-relieving mattresses make use of weight distribution technology, making them both comfortable and effective in relieving pressure.
If replacing the entire mattress is not an option, fret not – there is a huge selection of overlays and toppers on the market designed to increase comfort and generally provide extra support.
A mattress overlay is generally placed on top of an existing mattress for added comfort. Fabricated in pressure-relieving patterns from foam, rubber, polyurethane or gels, they encourage good blood flow to the skin and help prevent bedsores.
Recommended options include: Ripple Mattress Toppers. Akin to the Medimat Para Cushion, most often recommended for wheelchair use, the mattress topper has ‘egg box’ sections, which increases airflow, comfort and offers pressure relief caused by staying in one position for long periods – and thereby promoting more comfortable sleep.
7. Pillow me this…
Pillows are the key to any good night’s sleep. Yes, they may be where you lay your head, but they also serve a multitude of other sleep-enhancing functions.
For example, any standard pillow can be: Propped behind the back for side-lying, Or,
Placed between the knees or ankles to decrease pressure and reduce hip contractures. Or,
Placed under the ankles, to “float” sensitive heels above the mattress.
But specialty pillows take things a step further:
Memory foam pillows
If you are looking for extra neck and spine support consider investing in a memory foam pillow. Memory foam pillows react to your body-temperature, using your bodies heat to mould itself to best support your neck and head. They literally indent sympathetically to your body contours. Re-distributing your weight, and dispersing it equally across the surface of the pillow. Regulating body temperature and providing much-needed comfort for those whom suffer from joint issues.
Specialty pillow options include:
– Gel memory foam pillows, which provide extra support and keep you cool
– Washable Bamboo which is dust and mite resistant, and helps regulate body temperature
– Pressure Relief Pillows, made from memory foam, so as per above. These can also be used as a neck support pillow providing shaped support around the neck and head.
– Orthopaedic memory foam pillows.
Options include:
– Spine align Gel Memory Foam cushion: made from new generation ultra-soft memory foam which molds to your unique contours, offering comfort and support to the neck while cradling the head. Cool Gel layer reduces heat build-up reducing tossing and turning, for a cool comfortable sleep experience.
– Spine align Contoured Memory Foam Neck pillow: The correct alignment and neck support ensures better sleep, reducing tossing and turning. While its pressure relief properties alleviate headaches, reduce neck and back pain, eliminate painful pressure points, aid breathing, and assist with insomnia.
8. Keeping Dry and Comfortable
Keeping your bed hygienic and dry is a very common concern for many, and the best line of defense is to ensure you purchase high-quality incontinence bedding, usually in the form of mattress protectors. There are now a number of mattress protectors available on the market – just do your homework first before making a purchase!
Bedding: Almost all essential bedding products are available in waterproof varieties, but it should be noted that most use semi-permeable plastic membranes to achieve waterproofing, which makes them noisy and hot. When choosing the right bed protection consider: Bamboo woven fabrics can keep your body temperature regulated and provide anti-bacterial properties, whilst ultra-soft fleece protectors can keep you snug and warm – whilst both still ensuring full waterproof protection for your mattress.
TIPS: Draw sheets are simple yet effective aids. Place a flat sheet under the sleeper extending from shoulder level to buttocks, with at least 6 inches of sheet overhanging on each side. By pulling on the overhanging sheet, a caregiver can more easily slide or roll the person to a new position
Protectors: Modern high-end protectors use special phase-changing materials to conduct heat away from the surface, resulting in considerably reduced warming problems compared to more conventional protectors. They are still a lot cheaper than a fully-fledged waterproof mattress, and achieve the same results, so you may want to consider them if you’re on a budget.
TIPS: Two Sheets are Better than One! Put two waterproof sheets on, so when one get wet, you can gently peel the sheet away without to much effort – ensuring the person goes back to sleep more easily!
9. Body supports
The correct positioning while sleeping, is as important as the correct positioning while sitting. There are a variety of Sleeping Aids designed for both children and adults to assist with this. Including;
Wedge cushions: developed to provide superior ergonomic support and boost overall sleep health. Firm, by design it offers 2 reclining positions, providing elevated support for the upper body or legs. It has a top layer of high-density pressure-relieving and temperature-sensitive memory foam
Bed Leg Raisers
This ergonomic leg raiser is designed to support the back of the knee and the heel whilst allowing the calf to relax. It helps to take the pressure from the lower back and stimulates circulation. It helps to relieve back pain and symptoms of oedema, varicose veins and fatigue are eased.
Body-cushion-pillow
it can be used between the legs to help keep hips in alignment, or to help keep the user in a particular position, such as the recovery position
DISCLAIMER: This website does not provide medical advice. This information, including text, graphics, images, and other material contained on this website is for information purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health regime, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Sources:
https://livingwithdisability.info/sleep-aids-for-disabled-people/
https://www.thesnoozle.com/pages/physical-disabilities-sleep-guide
https://www.aplaceformom.com/caregiver-resources/articles/insomnia-and-sleep-aids