Top tips to get a perfect night’s sleep with chronic pain with Lifewit
This is a collaborative post.
If you want a good night’s sleep and wake up feeling refreshed then I have some tips to help you. There are so many reasons you could be struggling to sleep well but this should ensure the easy ones are addressed and if you still have difficulties it may be time to see your family doctor.
Relaxing for bed and a good night’s sleep
Relaxing for bed is one of the easiest things you can do to try and get a good night’s sleep. Ensure your bedroom is dark and quiet. If you have issues with outside noises like traffic disturbing you then consider a fan or some white noise to listen to instead.
Avoid using any electronic devices before bed including watching the television. If possible having an hour’s break is ideal. Use this time to think of relaxing thoughts and try to banish any stressful thoughts from your mind to deal with tomorrow. This helps you to have a good night’s sleep.
The correct bedding for a good night’s sleep
However much you relax if your bed is uncomfortable you will not get a good night’s sleep. Be sure to replace your mattress when it is needed and keep your sheets clean and crease-free.
Using a hypoallergenic memory foam pillow can make all the difference so do consider investing in one for better sleep. Lifewit have some great ones at decent prices.
Waking in the night
If you find that you wake frequently during the night then consider rearranging your pillow each time to ensure it is perfectly comfortable again and then some relaxation techniques to settle again quickly.
A good method for relaxation when you wake in the night is to relax your muscles one at a time. Mindfully think of each muscle from your toes upwards and relax them in turn. An alternative is to count backwards slowly in your head from 100.
Do you often wake up with things on your mind? Instead of trying to ignore them but still having them play on your mind, it is a great idea to have a notepad next to your bed to write things down so you can relax and sleep again.
Avoid caffeine – whilst many people think this is obvious, remember caffeine is not just in coffee! a great alternative is chamomile tea.
If these methods do not help then you should get up and do something productive such as folding laundry. Always avoiding electronics. Then you can return to bed and sleep soon.
Sleep tips for chronic pain
If chronic pain is stopping you from sleeping well due to a condition such as fibromyalgia and the above general tips have not helped then some more specific tips are.
Consider changing your mattress. Have someone look at the way you lie on your bed. Your spine should be in alignment. If it is not then this could not be helping you.
Arrange your pillows or buy new pillows to ensure you are comfortable and remember there may be places you can put them to assist you. Many people find putting a pillow between your knees can help if you struggle with hip pain as it ensures they are even at night. It has to feel better than when it feels like you are sleeping on the floor!
Sleep remedies vary by individual, and you may find yourself searching for new solutions as your medical conditions or other factors evolve over time. However, your need for sleep remains the same. Keep experimenting with natural methods and talk with your doctor if you need more help.