3 Simple Ways to Get Better Sleep and Experience Less Back Pain 

Todd Lloyd
September 1, 2022

 Are you tired of lying awake at night because of back pain? Even with chronic back pain, a few simple changes may be all you need to get a better night’s sleep. Keep reading for the best ways to improve sleep, reduce pain, and get back to living your best life.

If you’re suffering from back pain, headaches, or muscle pain, adjust.clinic Chiropractic Care can help you get the relief that you need.

Adjust Your Relaxation Routines 

There are more people working from home these days. Unfortunately, blurring the line between home and work can introduce stress and disrupt sleep patterns. Sleep Foundation reports that an increase in a more sedentary lifestyle has made it harder for people to sleep well at night. Since March 2020, sleep quality has decreased by 40% and there has been a 20% rise in the usage of sleeping pills. These are not healthy trends. 

Preparing your body and mind for sleep is crucial for quality rest. So, if your current bedtime routine is less than relaxing, think about adding a few steps here and there to help calm your brain and soothe your body. For example, you could clear out the clutter in your home and add some mood-boosting indoor plants. You could also download a few relaxation apps to enhance your sleep. Many of these popular apps allow you to access stress-relieving features and track the quantity and quality of your sleep. 

Understanding how to manage stress in the daytime will help you improve your nighttime routine as well. Poor lighting can make you sleepy earlier so be sure your workspace has lots of good natural lighting.

There is a direct link between stress and back pain, so do your best to break out of an uncomfortable cycle and establish a better routine.

Move Your Body Before Bedtime 

If you have a hard time settling in at night, you may need more active routines to release all of that excess energy. Practicing yoga poses before bedtime, for example, can be a wonderful way to relax your body and quiet your mind. The most soothing yoga poses for sleep include restorative postures such as thread the needle, pigeon, and forward fold. 

The benefits of a nightly yoga routine don’t stop at boosting your sleep quality. In fact, many yoga poses have also been shown to relieve chronic back pain symptoms. Adding a few gentle stretches, twists, and folds to your nightly yoga practice can loosen up tight muscles and alleviate back pain so you can sleep better and feel better during the day. 

Change Your Sleep Environment 

Did you know that sleep can relieve pain? Deep, restful sleep is essential for proper pain management, so if you are not getting enough of it, you could be making your body more sensitive to pain. When you are deprived of sleep the processes in your brain that are responsible for pain control can become stunted, which means that back pain can feel worse than usual. 

Overhauling your nightly routine and relaxing your body can help you avoid these detrimental sleep losses, but you should also make sure your bedroom is set up for maximum sleep quality. Start by ensuring your room is dark and free from the blue lights emitted from technology. Then, lower your thermostat. A cool dark room is ideal for sleep. If your air conditioning is on the fritz or if you want to prevent HVAC problems, have an expert come check out your unit. Some online search platforms allow you to answer a few questions before giving you a few recommended companies that can help with your specific issue. It’s still a good idea to read through reviews and get a few quotes before selecting a company though.

And definitely don’t overlook the impact that your mattress has on both your sleep quality and back pain. Research your options to find the right mattress for your needs. And your mattress is one area where you shouldn’t skimp. Expect to pay a little more, but remember the benefits you’ll get after having a truly restful night’s sleep.

Don’t lose another night’s sleep to back pain. After all, your brain needs sleep to manage that pain, so try the tips above, so that you can get the quality rest that your mind and body need.

Photo Credit: Yan Krukov via Pexels

Todd Lloyd
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