How Sleep Can Help You Relieve Pain
If you feel pain in your body, you may sleep uncomfortably, and you may wake up several times during the night. Once awakened, you will become more aware of the pain, and probably have trouble falling asleep again. This can be frustrating as it could be a chronic problem that can make resting difficult.
A good night’s sleep can help you feel rested, alert, and ready to face the day when you wake up. But did you know that the quality of sleep that you get is more important than quantity? Some studies have shown that the body needs the minimum of six hours of a quiet sleep at night.
If everyday aches and pains wake you up, you probably are not getting the quality sleep that your body needs. Studies have shown that have a reduction in their sensitivity to pain compared to those who are using up to 60 mg of powerful painkiller
Here are some simple tips that will help you sleep better in no time.
Turn the lights off
Yes, light can give your body the impression that it is daylight and that it is not yet time to sleep (night). Turn off the bright lights in your room when you prepare to go to bed because they can cause migraines and headaches.
Instead, use a low-intensity dimmer, pilot light or bulbs. Appliances that emit constant light and sounds should either be disconnected or shaded so that they do not distract you from sleeping.
You can also use a sunrise alarm clock which excellently mimics the amount of light you need to go to sleep and also wake up more naturally than before. These are especially important because they help to regulate a person’s sleep cycle.
Studies prove that a regular engagement in physical activity can give you a sound sleep, sleep longer, and feel livelier in the day. So, do not hesitate to walk or run (but do not do intense exercise at least two hours before going to bed).
Exercise will also speed up digestion which will means you will go to bed feeling lighter that before. If exercise gives you muscle or joint pain, do stretches before going to bed to help relieve body aches.
Use heat pads
As heat participates in the healing process and accelerates it, soothe your painful joints and tense the muscles with hot-water or electric blanket (remember to unplug your blanket before you fall asleep!). You could also use a heating pad to relieve some of the pains to get rested enough to sleep.
Find the right pillow for you
If you have a pain in your neck or back, it is important to make sure that the pillow does not contribute to the problem. Try some pillows and find out. Make sure that your pillow is firm enough, that it is the type you need and that you are not satisfied with the bare minimum (the same applies to your mattress).
Do you know there is a way you can rest conveniently if you are suffering from back pains? It is important to choose the right position to sleep as it will help your body recover faster from pains. Backpacking is not very convenient if you suffer from back pain, as this position can aggravate your problem.
Nevertheless, if you are used to this position, put a pillow under your knees to prevent your back from moving. This also helps to put your back and pelvis in the correct position. Thus, the lumbar pain will be relieved.
It is also possible to relieve the pain in the back of your knee by adopting the correct position. To do this, lie on your back and place a folded pillow under your knee, by doing this, you’ll feel relieved.
By sleeping consistently and having a sleeping pattern, your body is less likely to feel pain. You can also ensure that your bed is made and your room kept clean. A recent study by the National Sleep Foundation showed that 62% of the survey respondents said they would sleep better if the bedroom was clean.
In order to sleep better, you should also stay away from alcohol, caffeine and midday naps, all of which can disrupt your sleep cycle.