How To Avoid And Prevent Back And Neck Pain While You Sleep
If you’ve ever had back pain or been begrudgingly forced to seek out a chiropractor because of your neck issues, it’s easy to see just how important sleep is. Many people default to the same few ideas when they want to prevent these hard-to-break pain patterns, including choosing whatever position offers the least discomfort. However, according to a new book release from Princeton University Press, there are new ways for sleepers and nonsleepers alike to avoid or combat these pitfalls.
When you’re trying to get a good night’s sleep, there are a few things you can do to help avoid back and neck pain. Here are a few tips:
Allow enough time for sleep: Going to bed and getting up at the same time every day can help your body release melatonin, which helps you fall asleep quickly. If you need to alter your sleep schedule, try gradually moving your bedtime later each week over several weeks before slowly moving it all the way up.
Distract yourself from noise and light: Try turning off all electronic devices in your bedroom at least an hour before bedtime. Checking email or social media in bed may keep you up, so try to limit those activities before bed. If you need some light to see in the dark, use a lamp with blue or warmer light instead of bright white light.
Avoid caffeine and alcohol: Caffeine can keep you up late and alcohol can interfere with the quality of your sleep. If you must drink alcohol before bed, make sure to drink plenty of water so that you’re not dehydrated.
Exercise regularly: Staying active throughout the day helps improve your mood and allow your body to release endorphins, which can make
When is sleep the best?
Sleep is definitely one of the most incredible things that our body does. By sleep, we are able to restore our body and mind. Moreover, sleep has been proven to help in reducing anxiety, tension, depression and improve memory recall.
However, many people tend to underestimate the importance of getting enough sleep. In fact, too much sleep can actually lead to several health problems such as back pain and neck pain. This is because insufficient sleep can cause your muscles to stiffen, which in turn causes back pain and neck pain. Here are some tips on how to avoid and prevent back and neck pain while you sleep:
1. Make sure that you get at least 7-8 hours of sleep every night. Try not to go beyond 10 hours of sleep per day as this can potentially lead to more health problems.
2. Avoid working or doing anything strenuous after dinner. The late-night hours are when your body spends the most time relaxing, so you should take this opportunity to get enough rest.
3. If you find it difficult to fall asleep or stay asleep for a long period of time, try using a dark room with minimal stimulation as this
Are you smashing your face into your phone?
No, you’re not pictured. But if you’re guilty of that, you could be doing yourself a big favor by turning off notifications at night.
Most people don’t realize how much damage they’re doing to their necks and backs while they sleep by keeping their phone constantly buzzing with notifications. “The general consensus is that when you sleep with your phone next to your head, you compress the discs in your neck and put additional pressure on the spinal cord,” says Dr. Sean Sullivan, a chiropractor in Milwaukee. “We’ve also seen an increase in cases of chronic neck pain and back pain as a result of people carrying their phones around all day.”
Fortunately, there are some simple steps you can take to reduce the amount of damage your phone’s notifications are doing to your neck and spine at night:
1) Disable notifications for all apps at night. Not only will this save you from being constantly alert, but it’ll also help decrease the amount of strain on your neck and spine.
2) Turn off LED lighting right before bedtime. This will help reduce light exposure after sunset and help improve sleep quality overall.
3) Place your phone on a stand or other device that doesn
A bed partner is essential.
A good bed partner means someone sleeping beside you who weighs roughly the same and is of similar height and build. Your partner should also be relatively gentle, as your back and neck are both susceptible to strain when you move around in bed.
When sleeping on your side, avoid putting your arm over your head or hunching over excessively. Instead, keep your shoulder blades pulled inward so that your spine is in a neutral position. If you sleep on your stomach, make sure to adjust the pillow so that your head and neck are supported. And finally, avoid turning your head from side to side or lifting it off of the pillow throughout the night.
If these basic tips don’t help reduce pain in the morning, see a doctor for an evaluation.
The right mattress can make a huge difference in how you sleep
Getting a good night’s sleep is crucial for your overall health and well-being, but it’s not always easy to find the right bedding or mattress. To make sure you’re getting the most out of your slumber, read on for tips on how to avoid and prevent back and neck pain while you sleep.
When choosing a mattress, your first priority should be comfort. Make sure to try out different types and sizes until you find one that feels perfect for you.
Another tip for getting a good night’s sleep is to keep your bedroom quiet. Live music or television sets in the background can be distracting enough during the day, but they can really mess with your sleep at night. Stick to softer sounds like rain or waves instead.
And finally, don’t forget about cervical spine alignment. When you sleep on your back, make sure that your head, neck and shoulders are in a straight line. If you’re sleeping on your side, make sure that your hips are parallel to the ground and your torso is perpendicular to the bedspread. If you’re sleeping on your stomach, make sure that your chin is pressed firmly against your chest and your upper body is lifted off of the bedspread.
Your pillow and sheets can affect your neck pain
Your pillow and sheets can affect your neck pain. If you’re sleeping on your back, be sure not to sleep on your stomach or on a hard surface like a metal frame. If you’re sleeping on your side, make sure your pillow is comfortable and supportive, and don’t hang over the edge of the bed. When you’re choosing a mattress, remember that firmer mattresses are better for chronic back pain because they support your spine.
As we get older, our bodies become more susceptible to back and neck pain. If you want to avoid or prevent back and neck pain while you sleep, it’s important to take measures such as sleeping on your side and avoiding items that can scratch or irritate your skin. By following these tips, you should be able to get a goodnight’s sleep without any of the pain and discomfort that often accompanies neck and back pain.