When you experience pain that keeps you from falling asleep, getting comfortable in bed, staying asleep through the night because it wakes you up, or even feeling like you didn’t sleep when you wake up the next day, it can be frustrating.
Sleep is SO important to our overall health that having interrupted sleep or not enough sleep can affect all areas of your health, not just how tired you feel.
These are some of the things that I do to increase comfort levels:
A lovely and relaxing scent to smell in the evening before bed. You can use it in a diffuser. Be careful if you have pets as some oils may not be suitable.
Plan out a bedtime schedule where you sleep and wake up around the same time each day. Try to be consistent and do this even on weekends.
Getting enough sleep:
Everyone needs a different amount of sleep each night, but in general you should aim for 8-9 hours. Some people need less and some need more. If you aren’t getting enough sleep, make a schedule of everything you do in a day and see what you can shift around or eliminate so you can prioritize your sleep. If you find yourself binge-watching a TV show before bed, maybe try cutting down a bit and sleep earlier 😉
Side and back sleeping are the best positions for back pain. Using a pillow under the knees or between the knees can put the back in a neutral position and reduce tension on the joints in your back. Stomach sleeping is generally not recommended because this tends to put the most pressure on the back joints.
Having a bedtime routine cues the mind for bed. Doing similar things each night to get you feeling more relaxed can be a great way to fall asleep faster. Avoiding bright lights or blue lights, screens, work, and intense activities can be helpful on top of doing more relaxing things such as reading a book, having herbal tea, meditation, journaling, or any of the other things mentioned in this post.
You want to aim to feel relaxed. When you are able to relax the mind, you can easily relax the body. They are connected. Sometimes we have a million thoughts in our minds at the end of the day and it can keep us up at night. Writing down your thoughts or doing a guided meditation can be so helpful for this. If you are feeling tension in your body, a yin yoga sequence or stretches, a warm bath/shower or a heating pad may be helpful.
Many people are deficient in magnesium and it usually shows up as tense, tight, stiff muscles. Either using magnesium topically, in epsom salt baths, or as a supplement may be helpful. Speak to your healthcare practitioner to see which is best for you.
Products that can help:
Water Pillow – I love using a water pillow which you can purchase by clicking on this link here (this is the brand that I use). The water moves with you so you may feel less tension in the neck. This may also help you sleep better without tossing and turning as much, reducing tension in the back as well. It may also be beneficial for upper back pain.
Body Pillow – Great to use while lying down on your side. You can place the bottom part between the knees and then hug the top, keeping your entire spine in neutral position. This is also good for mid or upper back pain.
Lavender Essential Oil
Essential Oil Diffuser
Ancient Minerals Magnesium Oil or Magnesium Salts
Mattress – while I don’t have brand recommendations, you should choose a firm but comfortable mattress. Replace this every 8-10 years and try to rotate or flip it every few months as needed.
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