Sleep Tips To Reduce Your Pain

​The alarm goes off and you hit snooze for the second time.  It was a dreadful night of sleep filled with tossing and turning.  You get out of bed and still feel drowsy, but you have to get ready for work.  It’s another day in the office…and another day with not much sleep.  These days are the worst because your neck is aching and back pain nags you all day.  The discomfort always seems to be worse on nights with poor sleep.

You are not alone.  Many people complain of more aches and pains when they have a night of bad sleep.  This may not be an issue for someone who sleeps soundly most of the time, but what if your sleep is disrupted every night.  Is there anything you can do to have a better night’s sleep so you don’t have to feel so stiff and achy?

​Sleep may be the most important aspect of your health.  Most people in our modern world do not get good sleep on a regular basis.  There are a lot of factors that can interfere with sleep.  We can start with some changes to our daily habits to help mitigate those factors.

 Listed below are a few simple tips to help you sleep better.

1. Meditate
You don’t have to be a monk on a mountain to gain benefit from meditation.  5 minutes of simply focusing on your breath while taking in deep abdominal breaths is enough to start calming the nervous system before bedtime.

 2. Artificial Light at Night
We are not meant to see bright lights at night.  The modern world is not designed for good sleep.  Refrain from using cell phone, computer, television, or bright overhead lights 2 hours before bed.  Wear amber-colored blue light blocking glasses at night (do your research - not all brands are created equal).
 
3. Caffeine
While you might want a ‘pick me up’ in the morning you don’t need it in the evening.  It can take up to 8 hours for the effects of caffeine to wear off.  Best to have your coffee before noon.
 
4. Exercise
There are many forms of exercise, but in general, exercise during the day helps for a better night’s sleep.
 
5. Hot or Cold Baths with Magnesium Salts
​(Epsom salts) are soothing and relaxing which can put you in a restful sleep prior to bed.  Cold showers or baths, though energizing, cool the body temperature and research shows that a cooler body temperature when sleeping provides for a good night’s rest. 
 
These are some simple tips to start working on better sleep and reducing your aches and pains.  If you think your pain is a result of your health habits then you may want to talk with us to help you develop a plan.  At Body Evolution Physical Therapy & Wellness we take pride in the wellness side of our business.  We want you to be your most optimal.  Click below to ask one of us a question about your aches/pain or issues you may be concerned about with your health.

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