6 Tips To Help You Sleep When In Pain

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When you’re in pain, trying to get to sleep can seem nigh-on impossible, and the knowledge that not getting enough sleep will make the pain even worse the next day, just makes it even trickier to slumber.

Trying to nod off when you’re suffering with aches and pains can be incredibly difficult. Here are some ways to combat that so you can drift off.

Pillow adjustment: Speak to your doctor about the best sleeping position and pillow strategy, depending on your condition. For example, sleeping on your stomach can worsen back pain, but sleeping on your back with a pillow under your knees can improve comfort. Contoured pillows and full length body pillows can help too.

Exercise: Gentle exercise or stretching within the limits of whatever condition you have that causes your pain will help tire muscles and relax your body, while the effort expended will make sleep come more easily.

Retrain your brain: Scientists have found that people who are convinced their pain will keep them awake all night and prevent them from sleeping, are more likely to suffer with insomnia. Finding a positive attitude when you are trying to sleep and are in pain can be hard though, so it might be wise to try a course of cognitive behavioural therapy, which can help you retrain your brain, and reinforce a positive, practical mindset.

Relaxation techniques: Have a before-bed routine that will help you relax into sleep, and find what works for you. It might be half an hour of reading, or relaxing music. Make it a regular fixture and your body will come to learn that these factors mean it should be getting ready to doze off.

Watch what you eat and drink: This applies whether you’re in pain or not, avoid stimulants like caffeine and alcohol before bed. Even though alcohol may ease pain, it’ll keep your body and mind active, making it more difficult to drift off.

Pain relief: It’s important you are taking the right dosage when it comes to pain relief and sleeping pills, always check with your doctor, and never self-diaWhen you’re in pain, trying to get to sleep can seem nigh-on impossible, and the knowledge that not getting enough sleep will make the pain even worse the next day, just makes it even trickier to slumber.

Trying to nod off when you’re suffering with aches and pains can be incredibly difficult. Here are some ways to combat that so you can drift off.

Pillow adjustment: Speak to your doctor about the best sleeping position and pillow strategy, depending on your condition. For example, sleeping on your stomach can worsen back pain, but sleeping on your back with a pillow under your knees can improve comfort. Contoured pillows and full length body pillows can help too.

Exercise: Gentle exercise or stretching within the limits of whatever condition you have that causes your pain will help tire muscles and relax your body, while the effort expended will make sleep come more easily.

Retrain your brain: Scientists have found that people who are convinced their pain will keep them awake all night and prevent them from sleeping, are more likely to suffer with insomnia. Finding a positive attitude when you are trying to sleep and are in pain can be hard though, so it might be wise to try a course of cognitive behavioural therapy, which can help you retrain your brain, and reinforce a positive, practical mindset.

Relaxation techniques: Have a before-bed routine that will help you relax into sleep, and find what works for you. It might be half an hour of reading, or relaxing music. Make it a regular fixture and your body will come to learn that these factors mean it should be getting ready to doze off.

Watch what you eat and drink: This applies whether you’re in pain or not, avoid stimulants like caffeine and alcohol before bed. Even though alcohol may ease pain, it’ll keep your body and mind active, making it more difficult to drift off.

Pain relief: It’s important you are taking the right dosage when it comes to pain relief and sleeping pills, always check with your doctor, and never self-diagnose.gnose.

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