Tag: sleep

How Better Sleep Can Help You Manage Your Pain

Sleeping With Lower Back Pain, Neck Pain, and Shoulder Pain

Quality of sleep and the pain you experience go hand in hand. Whether you have chronic pain or just “slept in a funny position” you’ve experienced stiffness or soreness in the morning. Aches and pains can keep you from sleeping well or cause you to wake up during night. If that describes your situation, you’re not alone. Chronic pain interrupts the sleep of 20% of Americans multiple times per week.1 It’s a vicious spiral that can reduce your quality of life. Equally as important, quality sleep allows your body to recuperate and gives you the mental energy to face your day fully.

A 2013 study found that poor sleep is a RELIABLE predictor for the worsening of existing pain or development of new pain. It goes on to say that poor sleep likely interferes with your body’s natural pain management processes.2

You might be surprised to learn that poor sleep can actually cause you to feel more pain than you would otherwise and quality sleep can reduce your sensitivity to pain.2 Research has found that pain intensity can be greatly affected by the number of hours you slept the night before.3 Armed with this information you can see how important it is to manage your pain during the day and get the best sleep possible at night. With a healthy sleep routine, you may even be able to reduce the amount of pain medication need to take.

Your healthy sleep routine needs to be built on good sleep habits. We know that it takes about three weeks for a habit to become ingrained. Pick a few things from this list and dedicate yourself to making the changes for 21 days. You have to give yourself a chance to succeed. If after 21 days you think the routine is working, it will be that much easier to continue because you’ve already built the habits.

How to Fall Asleep

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Goodbye Sleeplessness, Hello Slumber

Tips and tricks for falling asleep and staying asleep when you can’t seem to wind down.

Nearly every adult has an occasional sleepless night. However, if you’re one of the millions of Americans who experience more disturbances than dreams, take heart, there are ways to promote healthy sleep without resorting to potentially-addictive sleeping pills.

Your sleep schedule

Dr. Michael J. Breus, better known as “The Sleep Doctor,” stresses that the most important thing you can do to improve your overall sleep quality is stick to a schedule. According to the clinical psychologist and Fellow of the American Academy of Sleep Medicine, following the clock will reset your internal rhythm.

Most adults need at least seven hours of sleep each night – children may require 10 hours or more. The best way to create a healthy schedule is to plan for five 90-minute REM cycles each night. This equates to about 7 ½ hours. If your job or school day requires waking at 6:30 AM, plan to be in bed by 11 PM. The length of time you sleep is important since the most restorative sleep occurs in the hours just before waking.

Children’s bedtime schedules should include a winding down routine. This should be comprised of actions, such as putting on pajamas and brushing teeth. Having a predictable pattern of events leading up to bedtime will make it easier for children to transition from day to night.

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