What to Do If Aches and Pain Interfere with Your Sleep

Back Pain Improve Sleep Longmont

 

 Our friends over at SleepHelp wrote this great article for us on how to improve your sleep. Check it out (but not right before bed!) and see how you can get the best night's sleep possible! 

"You enter a state of sleep deprivation anytime you get less than seven to eight hours of sleep. Sleep deprivation can result from and contribute to aches and pains, making sleep an integral part of pain management. Improving your sleep hygiene while exploring methods of pain management can help you get the rest you need to bring your pain under control.

Improve Your Sleep Hygiene

Sleep hygiene includes all the habits and behaviors in your life that contribute to the quality of your sleep. Start by taking a look at your bed. Too firm or too soft? Your mattress may be adding to your discomfort. Try to find a mattress that not only supports your preferred sleeping style –stomach, back, side – but also adequately supports your size and weight. You may discover that a mattress topper or different pillow can make a difference in your comfort as well.

A few behaviors and habits that can help you sleep better include:

  • A Consistent Bed and Wake-Up Time: The body loves a consistent routine because it supports natural circadian rhythms. These 24-hour biological and physiological cycles control your sleep-wake cycle. By going to bed and waking up at the same time each day, you help your mind and body to establish the correct timing of hormone release.
  • Avoiding Screens Before Bed: The bright blue light from computer screens or iPads can suppress the release of melatonin, a sleep hormone. Avoid or turn your screens off at least two to three hours before bed.

  • Increasing Exposure to Natural Light: Your circadian rhythms rely on natural sunlight to help time your sleep cycle. If you’re having trouble sleeping at night, try to spend extra time outside during the day. The natural rising and setting of the sun can help strengthen your circadian rhythms.

  • Regularly Spaced Meals: Light exposure isn’t the only way your body times your sleep cycle. When and what you eat plays a role as well. Try to space your meals at regular intervals and eat at the same times every day.

Reduce Pain for Better Sleep

While not all methods work for everyone, there are enough options that you should be able to find a method or two to help reduce your aches so you can get more sleep.

Chiropractic Care

Chiropractors can use many different methods to treat pain. After a physical examination, your friendly Longmont chiropractors will determine the cause of your pain and discuss an appropriate treatment. Treatments may involve adjustments, and massage.

Meditation

Mindfulness meditation teaches practitioners how to allow negative thoughts and feelings to enter the mind and leave again without dwelling on them. Researchers at the University of Manchester found that letting negative thoughts flow out of the mind caused areas of the brain that anticipate pain to become less active. As the anticipation of pain is reduced so is the perception of pain.  

Yoga

A study published in the Journal of Clinical Oncology found that breast cancer survivors who attended a 90-minute yoga class twice a week had less inflammation-causing proteins in their bodies. They also experienced less fatigue with an increase in energy. The more often participants practiced yoga, the less inflammation they had."

Chiropractic Adjustments can be a safe natural sleep aid. If you are experiencing aches, pains, poor sleep or are wanting to turn over a New Leaf on your healthchiropractic can be a great option for you. Give us a call at 303-776-6767 to start sleeping better!