Both of these issues typically have an impact on one another; while pain might make it difficult to get a good night's sleep, inadequate sleep can make pain symptoms worse.
Pain at night can cause sleep disturbances in a variety of ways, including difficulty falling asleep, frequent nighttime awakenings, early morning awakenings, and a lack of energy the next day. There are a few things that may help you minimize the effects of the pain and focus on sleeping better. Ensuring you have a great full bed mattress topper is just one of the things you should focus on. Continue reading to learn a few more tips to help you get through the night.
Eat Food That Promotes Sleep
Including specific items in your evening meal may help your body produce more tryptophan. Proteins like tryptophan are necessary for the synthesis of serotonin, a hormone that controls sleep. A shorter time to fall asleep, more comfortable sleep, and improved morning alertness are all benefits of higher tryptophan levels. It goes without saying that if you sleep better, you might also be in less pain.
Examples of foods that encourage sleep include high-glycemic-index carbohydrates, such as rice, and fruits like kiwis and cherries. You can also add milk, legumes, and fatty fish.
Consult your doctor before making any dietary changes to verify that the new foods or supplements you try won't have a negative impact on any current medical conditions or medications you might be taking. Additionally, think about avoiding meals and beverages like coffee, tea, and chocolates that can have a negative impact on your ability to sleep. These foods may interfere with your sleep cycle since they contain theobromine and caffeine.
Walking at Night Is a Good Choice
A nightly stroll may help ease your discomfort and encourage better sleep if you work in an office, get a little exercise, have persistent lower back pain, and have trouble falling asleep.
Your body temperature rises while you walk. Then, as a result of the body's heat-dissipating systems, this temperature starts to decline (such as increased blood flow to the skin). Your sleep cycle is therefore triggered as a result of the lowered body temperature. Additionally, walking could lower anxiety and improve sleep. By bolstering your back and abdominal muscles and improving lower back flexibility, incorporating an evening stroll into your daily routine may also help you reduce persistent lower back discomfort.
Focus On Your Breath
Breathing slowly and rhythmically can assist promote sleep by soothing the mind and body and possibly reducing discomfort and stress. According to research, taking calm, deep breaths before bed can help you fall asleep more quickly and stay asleep if you wake up during the night.
The synchronization of your heart rate and breathing rhythm that is achieved with this breathing method may aid in promoting deeper, restorative sleep.
Does Your Bed Affect Your Pain?
Do you frequently snooze on your stomach, side, or back? The improper sleeping position might irritate your joints, resulting in pain or flare-ups.
Your daily life will be impacted by pain, which may also impair your ability to sleep. Over time, poor bed position can exacerbate or possibly cause pain. Consider the impact of various sleeping positions on pain.
Positions to Sleep in for Soreness or Pain
For the majority of persons with back discomfort, lying on your back with support from your knees is the ideal sleeping position. With your body weight more evenly distributed, it will reduce pressure points.
Sleeping on your side with a cushion between your knees is a common sleeping position. To relieve stress on your body, place a pillow between your knees and enable your hips, pelvis, and spine to be separated.
For people with herniated discs, the curled fetal posture can be comforting during the night. Make sure your back is mostly straight when you are in the fetal position.
On your back, with your shoulders relaxed and your head slightly raised, might be the best position for some people. Those with neck, shoulder, and back pain may find relief by sleeping in a semi-upright position. This position relieves pressure on your spine and enhances blood flow.
Choose a Supportive Gel Bed Topper and Pillows
The quality of your sleep can significantly change if you choose the appropriate pillows and mattresses for your needs. Here are a few pointers and suggestions for improving your bedroom:
- Never place your pillow beneath your shoulders; just place it under your head and neck.
- For the best support, pick a high-quality gel bed topper. Sleepyhead's gel mattress topper provides a lot of support, including aligning your spine and offering much-needed relief from the pressure of your pain. This gel bed topper will also keep you cool while you sleep.
- If you are a side sleeper, use a firm pillow.
Create a Solid Nighttime Routine
The first step in getting healthy sleep is always getting ready for bed. To find out which calming evening rituals are most effective for you, try out a few different ones. Here are some recommendations for good sleep hygiene:
- Don't stay up late to make up for missing sleep; instead, have a regular sleep pattern.
- An hour prior to going to bed, unwind by having a hot bath, reading, listening to calming music, or performing some mild stretches.
- Dim the lights in your home, and stay away from TVs and computers.
- During the afternoon and evening, stay away from caffeine.
There are a lot of things to pay attention to when trying to alleviate pain. Your diet, exercise, and sleeping environment may all impact how you feel. The most important thing might be connected to your sleep. So, make sure to choose the right pillow and gel bed topper for you. If you have questions, head to the Sleepyhead website to see what we have to offer.