Brad’s Take

A while back I discovered the term “turtling”.  One reference can be found at the TRAUMATIC BRAIN INJURY SURVIVAL GUIDE, By Dr. Glen Johnson, Clinical Neuropsychologist:

Sleep has an indirect role with headaches. When it’s too warm in the house or you have too many covers on the bed, the body heats up and you’ll have less restful sleep, which in turn increases headaches. A lot of people do something called “turtling,” in which they pull the covers over their face if it’s too cold in the house (like a turtle hiding in a shell). If you do this, you’re breathing the same air over and over. The problem is that you’re breathing carbon dioxide. There is less oxygen going into your brain, which may trigger a headache.

Not just headaches. Turtling, re-breathing the air under the covers all night, can result it mild carbon dioxide poisoning/oxygen deprivation. Oxygen deprivation – the problem with suffocation – destroys brain cells. Can result, over time, in diminished capacity. Can result in personality changes.

I had to learn to *not* pull the covers over my head. Bundle the covers around shoulders and ears? Check. Keep those ears warm! I also had to learn to *not* sleep on my stomach – though that keeps the abdomen warmer.

I have GERD, and the extra pressure on my stomach forced acids and undigested food up into my throat and sinuses (reflux). GERD (gastro-esophageal reflux disease, or variously Acid Reflux Disease, depending on which drug company commercial is trying to create a new disease for their drug-of-the-day) is thought to be the single most common cause of chronic *sinus* infection, due to acid burns in the sinuses from reflux, often happening at night. GERD, not the often-hypothesized “allergies”, is usually mechanical to avoid – strengthen the abdominal muscles, avoid foods that relax the sphincter muscle at the top of the stomach (onions, caffeine, alcohol), avoid interrupting digestion with cold foods or chilling the abdomen – wear a warmer pyjama top to bed if needed, or warmer clothes or undershirt(s).

GERD is also responsible for some tooth decay – the acids of reflux tend to erode the enamel off teeth, especially back teeth (molars).

Sleeping on the stomach, using a pillow, cranks back on the neck. Some of the stresses can be long-lasting, even life-long. Twisting the head to the side in a face-down position, with a pillow, can also obstruct breathing. Especially if also battling chronic sinus infection and sinusitis.

One alternative to keep the stomach warm is to wear an undershirt with the pyjamas, or warmer pyjamas. Keeping the face warm – may take a breath mask, such as an inexpensive “panda nose” dust mask.

The dust mask has the advantage of warming the breath (easing stress on the lungs), and retaining moisture from previous breaths. Retaining the moisture can ease sinus discomfort and sinus drainage, too. The point is that the volume of air in each breath purges the air retained in the mask – so the oxygen is refreshed with each breath. Another “trick” for cold nose (a comfort issue, not a health issue), is a dry washcloth laid over the face.

Just as wearing a muffler – a long scarf covering the lower face – outside warms and moistens air when outside in seriously cold weather (below 15 degrees Fahrenheit, especially with wind), an impromptu washcloth “breath mask” performs a similar function. Only the wash cloth or handkerchief isn’t tied on (safety reasons – you want to manage and limit chances of tangling things around the face and neck in your sleep).

I also heard a research report (on Paul Harvey news) that wearing light cotton socks to bed is good.

• Keeps the toes and feet warmer
• Which improves circulation in the legs at night
• Which reduces stress on the heart, and improves overall circulation.

So, please, when you turn down that thermostat to reduce your carbon footprint, or just save on utility bills, bundle up. And leave the turtling to those with shells.