4 Tips to Help You Sleep When You’re in Pain

There’s nothing worse than waking up with a sore neck and back after a night of poor sleep. Unfortunately, tons of people experience chronic pain upon waking every day. Discomfort during sleep is terrible, but thankfully, we have some smart sleeping solutions. If you are struggling with physical pain while you sleep, here are four tips on how to find relief and experience comfort during the night.

  1. Stretch Before Bed
    Sometimes the stress that we experience during the workday can creep up physically. We might not be aware of these sensations until the pressure has compiled so significantly that noticing this physical pain is inevitable. To combat work-related stress, it is essential to stretch before bed.

By giving yourself time to stretch, you will be less likely to carry pain with you into the night so that you can receive the benefits of good sleep.

You don’t need to be an expert yogi or a pilates instructor to benefit from stretching. Anything from neck rolls to touching your toes is more than enough. You can also try sleeping with a different pillow to reduce pain. Try a therapeutic pillow instead of the standard pillow you use for sleeping.

  1. Find Emotional Relief
    Although pain often manifests physically, there are typically emotional causes intertwined that need your attention.

The emotional aspects of your physical pain could be from something as straightforward as work-related stress or something as complicated as a mental health problem.

Acknowledge where you are emotionally and create healthy habits that also provide relief mentally.

By finding relief on a physical and an emotional level, you will be better positioned to safeguard yourself from chronic pain throughout the night.

Emotional stress relief can take shape in many forms. Some ideas for comfort include guided meditation, journaling, speaking to a counselor, or calling a friend.

Adding a weighted blanket may also reduce anxiety and help you fall asleep more easily.

  1. Reduce Caffeine Consumption

Poor sleep on its own can also be the source of one’s physical pain. When we aren’t achieving a state of deepened sleep nightly, our mind and body do not get the rest needed to perform at their best the next day.

One factor that influences poor sleep is consuming too much caffeine close to bedtime. You may feel that you need that afternoon coffee to wake up and stay focused, but sleep deprivation does more harm than good.

If cutting out caffeine is not an option, consider a magnesium supplement or melatonin to induce more relaxation when it’s time to head for bed.

Speak with your provider before starting any supplemental routines to ensure that these suggestions are suitable for you and will not interfere with any medications you’re taking.

  1. Exercise Earlier In The Day
    Exercise produces feel-good chemicals that help your body relax. Simple exercises, like walking and jogging, are great starting points if you’re new to exercise. Add a foam roller for workout recovery and reduce pain as you prepare for sleep.

When you exercise early enough in the day, feel-good chemicals are taken with you throughout your day, giving you the energy and the wind-down you need to fall asleep. Avoid exercising too close to bedtime, which may give you an energy boost when you actually need to feel relaxed.

Handle Stress And Get Better Sleep
If you’re experiencing physical pain after sleep, stress in its many forms is likely to blame. Consider the above suggestions as you work to create a more stable and reliable sleep routine and an outlet for your pain.

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