Chronic pain can range from being a mild inconvenience to completely debilitating. Figuring out how to sleep and still get the required eight hours when you’re in so much physical discomfort can be a challenge. A good place to start would be finding the best mattress for back pains
Ironically, it’s most important to get deep, uninterrupted sleep when you’re in any state of physical duress. Your body uses the time you spend asleep as necessary recovery time. So it’s in your best interest to try and work around your pain.
While it may seem impossible to learn how to sleep despite body pain, there are definitely habits and hacks that can get you there much quicker. Remember to consult a physician regarding any long-term issues you’ve been dealing with because of body pain before trying to troubleshoot the problem yourself.
From finding a comfortable foam mattress topper that provides a sufficient amount of pressure relief, to practicing some calming techniques right before you head to bed, here’s everything you need to know about sleeping with body pain:
Maintain a Proper Sleep Schedule:
Your body thrives on routine. Our brains are wired to fire off chemicals at set times, and our sleep cycle is subject to how we wire our brains to tell us when it’s time to rest. If you find yourself waking up and going to sleep at different times during the week and weekend, this might actually be disrupting your sleep cycle. When we do this, our bodies get confused, and ultimately, don’t really know how to sleep when you want it to.
A proper sleep schedule is also of great benefit if you suffer from chronic pain and want to integrate any amount of physiotherapy and medication into your daily life. Setting aside a certain amount of time before bed to get your physical therapy in check or even just mentally prepare yourself for the day ahead of you can do wonders to the quality of your sleep at night.
Be sure to practice getting up the same time of the day, even during weekends, to really build out a robust sleep schedule that will train your body for deeper, longer sleep.
Make Sure You Have The Right Sleep Set Up:
Getting the most comfortable mattress for pain-relief can have a transformative effect on your sleep and energy levels throughout the day. Foam mattresses have gained a reputation for being the best kind for those seeking to learn how to sleep with body pain. This is mainly because foam mattresses have contouring abilities that are able to support a wide range of sleep positions.
The best foam mattresses also tend to have the right balance between comfort and firmness for those who don’t know how to sleep with their pain. If you’re not sure foam mattresses are right for you, hybrid mattresses also tend to combine the best qualities of innerspring and foam mattresses for a slightly more supportive yet comfortable finish. Hybrids are also known for their pressure-relief qualities, and if you’re looking for something with a firmer finish, they really can’t be beaten.
The best mattress companies will allow you to test out their products before having to make any final decisions, so make sure to test out your bed before committing to a single product. Knowing how to sleep should be intuitive, and having to deal with chronic pain can make that intuition harder to follow. If you trust your gut, you’ll be able to pick out the best sleep set up for you.
Develop Relaxing Sleep Hygiene Habits:
Once you’ve found the right hybrid or foam mattress for alleviating your chronic pain, there’s still a little work to be done. When you’re trying to relearn how to sleep when you have body pain, there are a few different relaxation techniques that can actually have profound effects on the quality of sleep you experience.
Here are a few ways you can practice healthy sleep hygiene habits that will keep you from wondering how to sleep efficiently:
A practice of nightly yoga isn’t just restorative for the mind, it can also work wonders for the body. This is especially true if you struggle with chronic pain of any kind, so consult your physician and work out some poses that can both help with your physical discomfort, as well as your mental discomfort.
Eat Healthy Foods:
Certain foods can provide spikes in energy that feel good in the short-term but can cause interrupted sleep and problems with your sleep cycle in the long term. No foam mattress can fix the cup of coffee you’ve had just two hours before going to bed. Try to cut out spicy foods, caffeine, and alcohol, especially in the lead up to your sleep, so that you can prime your body for naturally deep sleep.
Cutting Out Distractions:
If you’re struggling to figure out how to sleep but you’re scrolling on your phone moments before bedtime, we have some news. The blue light present in devices like your laptop and phone can have deeply disruptive effects on your sleep cycle, and result in poorer sleep. Cut out any distractions in the form of technological devices so that you’re able to focus on being able to sleep better effortlessly.
Whether it’s finding a foam mattress made for pressure relief or switching out your coffee with chamomile, there are plenty of ways you can counter trouble sleeping due to body pain. Integrating better sleep hygiene practices into your life and working actively to reduce your discomfort is paramount to unlocking a more balanced and healthy version of yourself.
As with anything, you’ll be able to figure out how to find better sleep through research, whether that be by scanning the top rated mattress lists for your specific pain-point or looking into ways you can optimize your exercise routine with some nightly yoga. Foam mattress or not, everyone deserves a good night’s sleep. If you’re struggling with any type of chronic pain, be assured that with a little practice and discipline, deep, uninterrupted sleep is going to be yours in no time.