Details for To Your Health May

3 Tips to Help You Sleep Comfortably: 1 Before Bedtime—Practicing breathing exercises before bedtime can increase the parasympathetic response to relax the entire body and decrease the heart rate. Lie down comfortably with one hand on your stomach and the other on your chest. Inhale deeply through your nose for a count of 5. Then exhale through your mouth for a count of 10 as if you are blowing out candles very slowly. Repeat this 3 to 10 times. 2 Pillow—When you lay in bed the only body part that should be on the pillow is your head, not your shoulders. The thickness of your pillow should allow your neck to maintain a neutral, comfortable position. If the pillow is too high or too low, this can cause muscle and joint strain, which may increase snoring or cause you to wake up with a headache. 3 Sleeping Position—Your back needs proper support while you sleep. Lying on your back with a pillow under your knees, or on your side with your legs slightly bent and a pillow between the entire length of your legs, are two options. If you have any pain when waking up or questions call us at Corvallis Sport and Spine Physical Therapy to book an appointment. In Oregon you can be seen by a physical therapist without a referral and most insurances will cover you. (541) 752-0545 www.csspt.com 2635 NW Rolling Green Drive Corvallis, OR 97330

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