Sleep better while relieving chronic pain

How to sleep well with chronic pain

It can be difficult to sleep well at night when you’re in pain, and when you’re sleep deprived, everything hurts even more. It’s a tough cycle to break when sleep and pain interfere with each other.

According to the National Sleep Foundation, most people in the United States who suffer from chronic pain also have trouble sleeping. However, good sleep can help reduce pain. There are ways to improve your sleep when you suffer from chronic pain.

Chronic pain and sleeping positions

Your sleeping position has a significant impact on how you will feel for the rest of the day. When you sleep, your body needs to be properly aligned and your hips, shoulders and ears should form a straight line. Sleeping improperly puts your muscles in an unnatural position that can make you feel worse in the morning.

  • sleeping on your back – This is the best sleeping position to relieve pain because your spine is in a neutral alignment without your body weight causing tension or pressure on the spine. You can make this position more therapeutic by placing a pillow under your legs to elevate your knees or placing a small towel under your neck. This gives your spine its natural curve.
  • sleeping on the side – If you prefer to sleep on your side, place a pillow between your knees and under your neck. This relieves back pain and contributes to healthy spinal alignment. You should avoid sleeping in a fetal position with your knees bent toward your face, as this will create an uneven distribution of weight in your body, which can cause joint pain.
  • Sleep on your stomach – This is the worst position when dealing with chronic pain as it puts a lot of pressure on the spine and muscles. This sleeping position flattens the natural curve of your spine and puts extra pressure on the lower angle of the spine. Sleeping on your stomach forces your neck to twist to one side, which can cause pain in your upper back, shoulders, and neck. If you must sleep in this position, place a small pillow under your stomach to keep your back slightly arched, which reduces lower back pain.

Tips for a pain-free sleep

In addition to changing your sleeping position, you can also make small lifestyle changes before bed to improve sleep and reduce pain. While some of these changes are minor, others are more important, such as: B. rethinking your pillow and mattress arrangement.

  • Adjust your body to your bed – How well you sleep depends on what you sleep on. Those who weigh more need firmer mattresses to get proper support and alignment when lying down. Your sleeping position can also affect which mattress is better for your body. For side sleepers, softer mattresses can cushion their impact points and provide better contouring, while firmer mattresses are more appropriate for stomach and back sleepers.
  • Stretch before bed – Stretching before bed can reduce pain. Most chronic pain can be linked to muscle abuse. Stretching your muscles with light exercises before bed can help you sleep better.
  • Maintain good posture – Maintaining good posture throughout the day can help improve your sleep. Good posture helps with chronic pain because it trains the muscles to work properly.
  • Practice good sleep hygiene – Sleep hygiene can play a role in how well you sleep. Good sleep hygiene means having a bedroom environment and routines that encourage uninterrupted sleep. Avoid consuming large meals, alcohol, or caffeine before bed. Meditating or practicing a relaxation technique before bed can help improve sleep. Exercising during the day can also help you fall asleep better. Keep your bedroom cool and dark, avoid screen time an hour before bed, and have a consistent bedtime schedule.

Watch YouTube video: Sleep hygiene: 10 effective tips for restful sleep. The following video explains more about sleep hygiene and what you can do to sleep better.

Teas and natural supplements for better sleep

If you’re struggling with insomnia, taking some herbal teas or supplements can help you get some much-needed sleep.

  • herbal tea – Teas with valerian root, lemon balm, and chamomile can help relax the body and mind and put you into a good night’s sleep.
  • melatonin – Melatonin is a hormone in our body that helps us maintain a regular sleep-wake cycle. Exposure to blue light from electronic devices before bed prevents our body from producing natural melatonin. Taking a melatonin supplement is a quick and effective way to help you fall asleep and wake up less throughout the night.
  • Magnesium – Magnesium is a muscle relaxant that can help relieve muscle pain. While magnesium is found in foods like leafy greens, milk, tofu, and whole grains, most people don’t get enough of their diet. Magnesium supplements are more effective at promoting sleep and muscle relaxation.
  • Cannabidiol (CBD) – Cannabidiol is made from hemp or marijuana. CBD interacts with your body’s natural endocannabinoid system, which regulates pain and your sleep-wake cycle. It is commonly used to treat anxiety, pain, and insomnia.
  • kratom Kratom is a popular herbal supplement used by millions of Americans to treat pain and insomnia. Kratom is a powerful plant that has deep roots in natural wellness.

By following these tips and making lifestyle changes, you can be successful with good sleep habits.

Further reading ~

Personal injury attorneys in Sacramento

I’m Ed Smith, a personal injury attorney in Sacramento. Chronic pain can be unbearable. If you or a family member is in pain as a result of an accidental injury, call our experienced legal team today at (916) 921-6400 or (800) 404-5400 for a free and friendly consultation.

Our personal injury attorneys have been helping Sacramentans and Northern Californians recover fair compensation for personal injury and wrongful death cases since 1982.

We are proud members of the Million Dollar Advocates Forum and the National Association of Distinguished Counsel.

Check out our customer reviews on Avvo, Google, and Yelp, as well as our case history for judgments and comparisons.

Photo by Kinga Cichewicz on Unsplash

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