It’s hard to sleep when your body is in pain. Whether you’re recovering from surgery, healing from an injury, or have chronic muscular pain and discomfort, you might struggle to find that perfect sleeping position that allows your body to get the rest it desperately needs.
The thing is, getting a good night’s rest starts well before you lay your head on the pillow. While you might not be able to control how your body feels at the end of the day, there are several things within your control that can help you get the rest you need.
5 Steps to A Good Night’s Rest
Here are five things you can do to get better sleep so you can be recharged and ready to face the day.
1. Stick to a Sleep Schedule
Having inconsistent bedtimes messes with your natural circadian rhythm, making it difficult for your brain and body to know when it’s time to rest and when you need to wake up.
Try to go to bed and wake up at the same time every day, even on weekends. This lets your body get into a routine so that you will naturally be sleepy when it’s time for bed.
2. Avoid Caffeine Late in the Day
It’s easy to fall into a cycle of feeling groggy all day, then having caffeine in the afternoon that ends up keeping you up at night. Break the habit so you can get to bed without caffeine disrupting you.
Start gently. If you usually have a cup of coffee mid-afternoon, switch to green tea, which has less caffeine. Then, move to herbal tea, which has no caffeine but still allows you to have the same routine of drinking something midday.
3. Consider Getting a New Bed
Your mattress could be the culprit if you can’t get to sleep because of pain. Give it a close inspection. Look for lumps and slopes, which are a sure sign that your mattress has worn out its shelf life.
Before buying the first mattress you see, take the time to lie down on it and see how it feels. Consider your body type when shopping. Soft mattresses can keep your spine aligned if your hips are wider than your waist, while firm ones give more support when your hips are more in line with your waistline.
4. Look at your Medication
If you live with pain, you might take pain-relieving medication. However, some drugs, whether prescription or over the counter, can negatively affect your ability to sleep. Talk to your doctor to see if there’s another option.
5. Calm your Mind and Body Before Bed
Make stretching part of your pre-bed routine to calm down your mind and body. Gentle stretches can help release tension and pain. Spend 5 – 10 minutes at night doing stretches that feel good to you. They can change from day to day, depending on how your body feels and what it needs.
New to Stretching? We Can Help!
At StretchSpot, we help people from all walks of life perform their daily activities more efficiently and safely through stretching. If you’re having trouble sleeping because of muscular pain, let us know. Our professionals can help you find stretches that will ease your pain and promote better sleep. Book an appointment today to get started!