Having to cope with back pain, regardless of its degree of severity, can have a negative effect on many aspects of your life, including how well you are able to sleep. However, there are certain steps you can take to make sure that you can get the restful sleep that your body needs.
Get a Mattress with the Right Amount of Firmness
Laying down on a mattress that can properly support your back and that allows your spine to be aligned as it should be is necessary for those who have to suffer from back pain. If you find no comfort with your current mattress, it may be time for another one.
The correct amount of firmness of your new mattress will depend on multiple factors, including the cause of your back pain, the shape of your body and the position in which you like to sleep. When selecting a new mattress and determining what kind can best suit you, you should:
- Try out mattresses with varying types of support levels and cushioning materials.
- Get recommendations from the salesperson or check with your chiropractor for advice.
Stretch Lightly Before Bed
Engaging in relaxing, low-impact stretching exercises every night before you get into your bed may not only ease the pain in your back, but it can also calm your central nervous system, and in the process, make your body and mind ready for sleep. The stretching can be included in a nightly routine you develop to teach your body when it should fall asleep. However, before you start, be sure to consult with your chiropractor or physician to verify which light stretches you can do without aggravating your back.
Use Cool Temperatures in Your Bedroom
The use of temperature is another way you can compel your body to sleep through back pain, as lowering the temperature of your body and bedroom can affect how well you are able to sleep. Setting your thermostat at or near 70 degrees Fahrenheit can decrease your wakefulness and improve your quality of rest. Because everyone has different preferences, it may be necessary to test different temperatures to determine which one is most comfortable for you.
Avoid Electronics Before Going to Bed
When you go to bed, you want to be sure that your body knows that it is time for it to fall asleep. Staying away from electronics, or devices that emit blue light, at least 30 minutes before you go to sleep can prevent situations in which your body acts as if it is the daytime. If you think that you will have difficulty doing this, try establishing a rule that your bedroom is an off-limits area for any devices that have screen light.
If you are looking for ways to alleviate your back pain, call us at Capital City Neurosurgery for an appointment. We will work to find a solution to relieve the pain you're experiencing.