Science of Sleep

Sleep and MS

The Role of Sleep in Myelin Plasticity

Sleep plays a crucial role in managing multiple sclerosis (MS) and getting optimal sleep can have significant benefits for someone with this challenging condition. Here are some key ways sleep can help someone with MS:

The cause of multiple sclerosis is unknown. It's considered an immune mediated disease in which the body's immune system attacks its own tissues. In the case of MS , this immune system malfunction destroys the fatty Myelin substance that coats and protects nerve fibers in the brain and spinal cord

For more info here a research paper from 2019:

"The role of sleep and wakefulness in myelin plasticity"

LINK

Strengthen your immune system with sleep!

Maintaining a strong immune system is vital, especially if you have challenges with MS. Quality sleep supports immune function, potentially reducing MS flare-ups and potentially slowing down disease progression.

Recharge Energy with Sleep

Decreased energy levels and fatigue are common in MS. To recharge, quality sleep allows your body to go through those key processes that promote restoring energy levels.

Enhance your Cognitive Function with sleep

Sleep is vital for cognitive function, including memory, attention, and problem-solving abilities. For individuals with MS who may experience cognitive challenges, prioritizing good sleep can help improve cognitive performance and overall brain health.

Manage Emotional Well-being with Sleep

Living with a chronic condition like MS is emotionally challenging. Therefore, sleep deprivation should be avoided to promote emotional well-being, enhance mood stability, and improve overall mental health.

It's important for someone with MS to prioritize healthy sleep habits, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, practicing relaxation techniques before bed.

Can Lack of Sleep Trigger MS?

While sleep disturbances might contribute to developing MS, there are many combinations of genetic and environmental factors that are critical as well. Poor sleep is unlikely to be the sole cause of MS.

However, sleep quality plays always a critical role in maintaining health. If you are concerned about your sleep patterns, it's a good idea to take the necessary steps to improve your sleep quality.

How to get sleep with ease

As a self-treatment, the Moving into Sleep Method is based on educational neuroscience that explains and shows how subtle movements can create calmness in your nervous system.

By doing sleep-inducing movements you can learn to fall asleep at any time you need and get quality sleep even when conditions are challenging, when your natural sleep response is not strong enough.

Thanks for reading,

Oliver

“Better sleep is just a gentle movement away”

Too high or low support will twist your neck muscles, which can affect your whole body.

If you prefer to lie on your back, make the support thinner than when you lie on your side.
Fold the towel so that your neck feels well supported and you can roll your head easily from side to side.
Note that the alignment of your neck often reflects first the way it is when you stand or sit.
Therefore, after some time, it might be necessary to adjust the hight

If you lie on your side, create a support so that your neck is in line with your spine.
Experiment with different heights, until you feel your neck is as relaxed as possible and free to move.
If necessary combine a folded towel with a flat pillow
Be aware that some pillows get compressed during the night and won't give you consistent support.
A folded towel, on the other hand, maintains its shape very well.
Once you have created the right support for your head, move it a little backward, so that nothing or as little as possible touches your cheek.
A gentle touch on the cheek triggers a rooting reflex, which activates the neck muscles to turn your head.
Ideally, the core support is under the side of the skull, behind the ear, where you can find the center of balance of your head.
Note also that your neck doesn't need any support. Therefore, avoid squeezing a soft pillow under your neck as it will bother you by limiting body circulation and free movement.

The support you get is firm, yet comfortable and the flat surface promotes comfort and ease in movement.

Some weeks ago, my mother-in-law told she had a stiff neck every morning. When I asked her how she supported her head, she told having a basic, soft, and quite a thick pillow. I then told her how I support my head with a folded bath-towel, sometimes combined with a thin pillow. This allows me to adjust the support so that my head is well balanced and free to move. It is a great solution, functional and cheap.

As always — thanks for reading.

Questions and comments are welcome!

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