Insomnia and sleeping illnesses can worsen the condition of people with chronic back pains. Insufficient sleep can exacerbate pain, which is probably why 50% to 80% of patients who suffer chronic pain complain of sleep problems, too. To help relieve chronic pain, learn more about the causes of insomnia and the natural ways of improving sleep, including the purchase of new bedding from mattress stores.
Insomnia can entail difficulties in falling asleep. External and internal distractions make it hard for you to sleep. For instance, loud noises you aren’t used to, a brightly-lit room, and new surroundings may be external sleep distractions. Meanwhile, thinking about work or personal problems are inner hindrances to catching a wink. Different extrinsic and intrinsic factors may keep you from dozing in the first place.
Insomnia also manifests itself in your inability to remain asleep after dozing off. When you’re in pain, you may experience multiple, intense “microarousals” which refer to changes in the sleep state from deep to light. In addition, you may experience trouble maintaining sleep if you own an uncomfortable bed or pillows, or notice sudden environmental disruptions, such as startling noises in the next room or even next door.
Natural Ways of Improving Sleep Quality
Doctors may recommend natural ways to allay insomnia. Lavender oil has a calming effect and may stimulate sleep for people with sleeping disorders. You can take a hot bath with lavender oil before sleeping as a ritual for relaxing your mind and body, or you can add lavender oil to your air humidifier.
Regular exercise may improve sleep as well. Exercising at moderate intensity for 30 minutes, 5 to 7 days a week, can reduce insomnia. Morning exercises are best but if you don’t have time in the morning, make sure to finish your exercise four hours before sleeping as physical activity too close to your bedtime can make it harder to sleep.
Buy a good mattress and comfortable pillows. The ideal mattress is medium-firm, not too soft or too hard on your back, so that it can properly support your weight and adjust to your body’s natural curves. Furthermore, use pillows that properly raise your head without stressing your neck and back.
If you have problems falling or staying asleep, try these different natural options as mentioned. Also, inspect your mattress. A mattress five years or older often presents sleeping difficulties and worsens your insomnia and pain. Consider buying a new one from mattress stores in order to break the cycle of chronic pain and insomnia.
“Chronic Pain and Insomnia: Breaking the Cycle,” Spine-Health.com
“Natural Sleep Solutions,” WedMD.com