It has been quite a long time since my last post and I have discovered something that I want to share. For a long time, I did the exercises that I wrote about in my eBook and was experiencing great sleep until I stopped. Let me explain. I started training for a half-marathon last year, was running 3-4 times per week, and felt great. I didn’t need to do the sleep exercises at all and was sleeping well. At some point, I pushed my body too hard and strained my calf muscle just before my half-marathon. 😦 Guess what? I steadily started to get worse sleep and was not exercising. I think I was a bit depressed because that was the first time that I had sustained an injury due to over-training. In the past, I always pushed my body with no negative consequences … I guess I am getting older and I hated to admit that. Oh, well. At some point, I started to snore heavily and was tired in the morning. So, I started to research an easier way to get better sleep because I am a bit lazy and didn’t want to do the exercises. Well, I already knew that my sleep apnea was related to bad posture and lack of muscle tone in the upper back. I started to experiment with lower back strengthening and eventually figured out an easier way.
What I do now, instead of sleep exercises, is to sleep with a thin down pillow under my back that starts at my lower back and ends near my neck so that good posture is promoted (in the lower and upper back regions) while I sleep. If the pillow is too thick then it is uncomfortable and I wake up in the middle of the night. For me, the thin down pillow is perfect for my body. Since I also have an issue with my lower jaw that I described in my eBook, I still need to make sure it is free to move when I sleep on my side or on my stomach, which is rare. To keep my jaw relaxed, I massage the muscle just under my ears and flex my jaw muscles and relax them while I move the jaw forward a few times. I also rest my head on a small thin buckwheat hull pillow atop a thicker normal size buckwheat hull pillow. The elevation of the head promotes a clear airway and free breathing during the night.
If this isn’t too clear, please email me with any questions and I will try to help you as best I can.