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Chronic pain can cause trouble in your life and make it harder to perform any activity. And, most importantly it can make it harder to have a good night’s sleep as you may be unable to find a comfortable sleeping position.
Chronic pain can even make it hard for you to get in and out of bed, but a night of good sleep is essential for your health and overall well-being. According to some reports, not getting enough sleep can make a person more sensitive to pain.
You can buy tramadol online for pain relief resulting in better sleep, but people prefer to buy Ambien online as it is an effective drug for insomnia treatment. Other than medications, this blog may help you know more about some helpful tips for sleeping with chronic pain.
Find an appropriate position.
Specific sleeping positions can help ease your pain, so find a suitable and comfortable place for you. You may try sleeping with a pillow underneath or between your legs for extra support. After putting the pads between your knees, draw them slightly towards the chest.
If you sleep on the back, try putting the pillow under your knees, or put a rolled-up towel under the small of your back.
Sleeping on your stomach can put a lot of strain on your back and increase the intensity of your pain. If it is only your sleep position, put a pillow under your stomach. To break the habit, you may wear a sleep shirt and put a tennis ball in its front pocket.
Get a good mattress.
It would be best to evaluate your mattress every 6 to 8 years because you may need a change for optimal support and comfort. If your budget allows you to buy a new and better mattress, buy it.
While buying a new mattress from a store, take off your shoes, lie down there in your favorite sleeping position, and be there for some time resting. Ensure that the mattress supports you well enough and gives you better sleep in chronic pain while maintaining your spine in a way you have with good standing posture.
The mattress you need depends upon your body type, and a good bed can help if your hips are broader than your waist as it will keep your spine straight while you sleep. A harder mattress will work if your hips and waist are already lined up straight.
Exercise your core
Regular physical activity is a way to improve the quality of your sleep. If you have chronic pain, you must try to perform targeted exercises that may strengthen your core, that is, the muscles in your hips, abdomen, pelvis, and lower back.
Building and strengthening flexibility in these muscles can lower the chances of muscle straining and muscle spasms during the night. Performing planks with your hands under your shoulders and legs straight can help tighten the muscles.
Carefully get into and out of bed.
With chronic pain, stay extra careful while getting in and out of bed. Making quick and jerk movements or bending forward at your waist can cause more pain (especially in the back). While getting out of bed, take some time and roll over to the side; use your arms to push your way up.
Try some gentle yoga stretches before bed.
According to researchers, yoga or intensive stretching methods can help reduce pain. It also helps reduce stress and get you to sleep better. You may join a yoga program with others or perform simple yoga postures at home.
Consult your medical healthcare provider about which poses are safe to practice depending on your pain’s body part and intensity. It might be safer to start off taking yoga props such as blocks and bolsters for added support and holding poses comfortably. Taking some yoga classes to ensure that you are doing exercises correctly is not a bad idea.
Some medications may help.
Consult your medical healthcare provider about the severity of your chronic pain and how you cannot sleep with the pain. Your doctor may suggest you take some specific drugs to help you develop a more regular sleep pattern. Your doctor can prescribe over-the-counter (OTC) pain relievers such as Tylenol (acetaminophen), aspirin, or ibuprofen (Advil or Motrin).
Cut down on stress.
Stress and your pain together can cause insomnia. So, look for ways to relax and manage stress. You may distract yourself by reading or doing some activity that engages you and lessens your focus on the pain.
Do not self-medicate or take alcohol as it may make you sleep but will keep you tired the whole time. You may try some soothing exercises, relaxation techniques or ask your medical healthcare provider or physical therapist about some activities that may help.
Don’t give up
The best way to get a good sleep is by getting rid of the pain, but it will not be easy. Other things that may accompany pain and cause more trouble sleeping are anxiety and depression. Many people learn to live with pain, even if the treatment is available. We request you not to give up and find a suitable treatment that works for you.