A month in bed - and how to look after yourself while you're there

Sports massage therapist Tessa Glover celebrates National Bed Month by sharing her enjoyment at the amount of time in bed lockdown has given and gives suggestions of how to work more safely from your bed and tips for how to look after your body to enable more bed-time!

 When I was offered the chance to write a blog about National Bed Month I jumped at it. You mean there's actually a recognised and dedicated month to staying in bed? Ok so I've probably spent way more than a month in my bed during lockdown but now I don't even have to feel guilty about it. Fantastic!  But...on further study I find, no, it's not a celebration of staying in bed, it's about the importance of sleep.  Yawn... As my colleague Erika is already writing a blog about just that, I thought, hey! You know what? I actually want to celebrate bed and all things beddie.  A bed's not just for sleeping, it's for so much more * see footnote.
 
Work - Since March of last year bed has become one of the favourite places to work.  
So as we are spending more and more time in our single, double, King, Queen or super King work spaces, we must ensure to look after our bodies and our environment. If you are determined to work from your bed, although it's not ideal, it's the reality for many people therefore here are some tips to make your desk nest safe and comfortable.
 
Posture and pillow arrangement - Try to sit in the most upright position possible, with a firm pillow in the small of your back and one or two more for your mid and upper back. You may find a plump pillow under the knees also helpful.

Correct:

Incorrect:

A pillow or tray of some description may assist laptop position (and mouse, phone etc).
Try to make sure your shoulders are relaxed and down while hammering at the keys.
Drinks of any kind should remain on the bedside table in case of spillage over laptop and phone.
 
Alternative working positions.  
1. Sit cross legged on the bed, back straight, computer on pillow on lap. 

2. Sit cross legged on floor (with or without pillow), computer on end of bed (only if bed is at a reasonable height for this)

3. Childs pose (see below) on bed with laptop at end of outstretched arms. This position should only be held for short periods of time and definitely not for Zoom meetings.

Clothing.
Wear something loose and comfortable. 
 
Cotton or silk are preferable as man-made fibres may produce sweating and overheating after 15 mins or so of being in the same position. Note: if you start to feel uncomfortable and are sweating profusely this may be due to the heat of your hot water bottle (or hottie bottie as my Mum calls them) so kick it out of the end of the bed before you pass out. NB. In the event of a temperature of over 38 degrees centigrade or above after 10 minutes of removing HWB please seek medical help.
 
If you have poor circulation and typing makes your fingers cold and numb, try wearing fingerless gloves. If this doesn't work try rubbing your hands together vigorously or warm them in a sink of warm water.  If this is happening frequently and you are concerned, check out this NHS page about  Reynauld's  .
 
Take regular breaks after 45 mins to get more water, go to the loo and don't forget to...
 
Stretch - get out of bed (I know. It can be a struggle) to give your neck and shoulders some movement. 
Bend head from side to side, flex it forward and extend it back then rotate from left to right (repeat 5 times). Hunch shoulders up to your ears and drop. repeat 3 times.
 
Get back on the bed... phew... 
Hip flexors will get short and tight sitting for extended periods of time especially the  Rectus Femoris which is the quadriceps muscle that crosses your hip joint. Lie on your side (having removed aforementioned tray/laptop) bend both knees, then reach behind you and grab the ankle/calf nearest the ceiling and stretch your foot behind you towards your bottom, keeping your hips level. Hold stretch for 15-20 seconds and repeat on other side. 
 
The psoas muscle is also a major hip flexor. For this,  lie on your back very close to the edge of your bed, bend the knee furthest away from the edge and rest  your foot on the bed, let the other leg nearest the edge,dangle off the side of the bed until you feel a stretch through the front and inside of your hip. Turn yourself around on the bed and repeat for other hip.
 
Hamstrings - lie on your back, reach for a towel, scarf or resistance band, place it under your foot, and do a straight leg raise (keeping your shoulders relaxed) feel the stretch at the back of your leg and flex your foot towards you). Hold for 15-20 seconds. Repeat for the other leg.
 
For your back.  
Child's pose. Kneel down on the bed, sit your bottom down on the back of your calves and slowly reach your outstretched arms forward and slide them away from you on the bed, trying to keep your bottom on your calves. breathe deeply and relax into the stretch.
Cat and Cow. kneel on the bed, placing knees hip width apart and hands on the bed directly under shoulders, back flat, tilt your head up to look towards the ceiling while dipping arching your back, hold the stretch then lower your head while pushing your back upwards towards the ceiling, hold the stretch. Repeat.
 
Presentation and Self care - 
Painting nails, doing hair and make-up for zoom calls, plucking nasal hair, spraying on a bit of deodorant (if you have had complaints), laying out the day's outfits (change of pyjamas, socks, or if venturing out, other appropriate clothing)
WARNING: you will have to get out of bed again for this.
 
After all that work and effort, you must be exhausted so relax and try some of the following...
 
Leisure Pursuits

• Yoga - Yes I understand that for some, this can be considered a leisure activity. 
• Meditating, or in reality, staring out of the window at the appalling weather and being grateful that you don't have to commute into work. You may be also fondly remembering past holidays and planning new ones that you know will be postponed. 
• Reading a book about other people doing interesting things out of their beds. 
• Knitting or crocheting blankets for your workstation. 
• Watching endless box sets then talking about them on the phone to the friends you used to see in person. 
• Playing games on your phone and feeling guilty that you're not doing something more productive.
• Making a list of jobs that need actioning when you eventually get out of bed.
• Planning meals for the week and wondering how much weight you've put on.
• Online shopping (for aforementioned meals, bed snacks, leisure wear and bedroom decor items to make your 24/7 environment as delightful as possible).
• Eating the food you have ordered for breakfast, lunch and dinner.

Bed Hygiene - IMPORTANT

• Brushing crumbs from sheets - Thankfully can be carried out from bed.
• Removing stray socks from bottom of bed - kick out with foot (beware of cramping).
• Emptying and re-filling hot water bottle and checking for leaks WARNING: you will have to get out of bed for this but you can do some stretches or balance on one leg while waiting for the kettle to boil.
• Changing bed linen once a week (Yes really) - WARNING: you will have to get out of bed again for this and may have to lie down again after the exertion.
• Vacuum cleaning and turning your mattress (What??). See below 'Fact'

 
Fact: In 1988 a groundbreaking study found that by switching an uncomfortable old bed to a lovely new one meant an extra 42 minutes of sleep! So if you've still got a job and can afford a new mattress go for it. If you haven't, try giving it a hoover and flipping it over (knees bent, core engaged to protect your back). BINGO! Like new.  
 
I think I need a lie down after all that typing... zzzz
 
* for censorship and health and safety reasons I am omitting an extremely popular cardio activity often carried out in bed. 
 
If you have any questions about stretches, cramps or any aches and pains, Tessa can be reached via [email protected] or on 07966 473738.
  Tessa Glover
ISRM/BTEC (Level 5) Professional Diploma 
Clinical Sport and Remedial Massage Therapy
www.tessaglovermasssage.com
 07966 473738