The average person spends about one-third of their life asleep, but this can be considerably reduced to just a few hours on an average night for those with spine conditions. This lack of sleep is inconvenient, frustrating, and contributes to further pain levels in the body.
It is crucial to develop a good sleep routine to solve this problem. Here are some tips to get you started:
Tip #1 Understand the importance of sleep
Sleep is essential for your physical and mental health, but it can be elusive when dealing with chronic pain. Making sleep a priority can help improve your pain levels and overall health because you’re giving your body the time to heal.
Tip #2 Follow a regular sleep schedule
One of the best things you can do for your sleep is to create a routine that follows your circadian rhythm. This means going to bed and waking up at the same time each day, even on weekends. This will help train your body to know when to sleep, making it easier to fall asleep and stay asleep.
Tip #3 Establish a bedtime routine
To help your body wind down at the end of the day, establish a bedtime routine that you can follow every night. This might include taking a warm bath, reading a book, or doing gentle stretching. By doing these things consistently, your body will start to associate them with sleep, and it will be easier to fall asleep when you get into bed.
Tip #4 Create a comfortable sleep environment
Your bedroom should be a haven for sleep, so make sure it’s dark, quiet, and relaxed. If you have trouble sleeping in complete darkness, try using an eye mask or black-out curtains. And if noise is an issue, invest in a white noise machine or earplugs.
Tip #5 Avoid screen time before bed
The light from screens can interfere with your body’s natural sleep cycle, so it’s important to avoid using electronic devices for at least an hour before bedtime. If you must use a screen, try dimmed lighting or wearing blue-light blocking glasses.
Tip #6 Get up and move during the day
Exercise is a great way to reduce pain and improve sleep, but it’s essential to do it during the daytime. This is because exercise can make it harder to fall asleep at night, so aim to get your workout early afternoon or earlier. You could also try doing exercises for curved spine scoliosis to help improve your spine condition.
Tip #7 Stretch before bed
Stretching before bed can help relax your muscles and prepare your body for sleep. Try doing gentle stretches or yoga poses that target the back and neck. This will help ease any pain or tension you’re feeling and make it easier to drift off to sleep.
Tip #8 Limit caffeine and alcohol
Caffeine and alcohol are two substances that can interfere with sleep, so it’s best to avoid them in the evening. If you need caffeine, try to limit it to earlier in the day. And if you drink alcohol, aim to have just one or two drinks and finish them at least a few hours before bedtime.
Tip #9 Practice relaxation techniques
Several relaxation techniques can help you fall asleep, such as deep breathing, progressive muscle relaxation, and visualization. By relaxing before bed, you can help reduce stress and anxiety, which can interfere with sleep.
Tip #10 Identify any barriers to sleep
Several things can keep you from getting a good night’s sleep, including stress, anxiety, pain, and medical conditions. If you find yourself struggling to sleep, look at what might be standing in your way since addressing these issues can help improve your sleep quality.
Tip #11 Get to know your own body and what helps you sleep
There is no one-size-fits-all solution to sleep problems, so it’s essential to experiment with what works best for you. Everyone is different, and what works for one person might not work for another. Pay attention to your own body and what makes you feel relaxed and sleepy.
Tip #12 Invest in a good mattress and pillow
A comfortable mattress and pillow can make a difference when trying to sleep with back pain. Look for a mattress that offers support and is not too soft or firm. And consider investing in a pillow specifically designed for people with spine conditions.
Tip #13 Seek help from a professional if needed
If you’re still struggling to get a good night’s sleep, it might be time to seek help from a sleep specialist or pain management doctor. They can help you identify any underlying sleep disorders and develop a treatment plan to improve sleep quality.
If you’re one of the millions of people who suffer from back pain because of spine conditions, you know how difficult it can be to get a good night’s sleep. Although several medications are available, they don’t always work and can come with their own set of side effects. This is where developing a good sleep routine comes in, as it can help you get the rest you need without relying on medication.