At some point in life, many of us face trouble sleeping. We realize how crucial consistent bedtime and a healthy routine are for a good sleep. Several times we wake up in the middle of the night feeling tired or stiff and fail to choose which side of the bed is more comfortable. It could be tough to find the best sleeping position and achieve a proper sleeping cycle when the pain interrupts sleep.
The survey of the National Sleep Foundation’s 2015 Sleep in America found that one in five citizens suffers from chronic pain. One in four people with chronic pain has a sleep disorder.
Sleep disorders like restless legs syndrome and obstructive sleep apnea are common occurrences. Sleep and pain share a bidirectional relationship, meaning that pain disturbs sleep and impaired sleep increases pain.
In this article, you will come across various lifestyle tips. Right from using latex mattresses and pillows to exercising, and how these tips can help you in falling asleep peacefully. You can start by questioning yourself:
Tips to Help you fall Asleep
1. Are you using the right mattress?
Sleeping on a good-quality mattress means maintaining a perfect balance of support and comfort essential for the alignment of your spine. A good mattress enhances the quality of your sleep. According to the National Sleep Foundation report, about 92% of individuals agree that superior-quality mattresses are essential for peaceful sleep. But many people still think that buying a mattress is an expensive affair and neglect the health benefits they can offer.
Several factors affect body pain and how you sleep, but a comfy mattress can make a positive difference. Consider your sleep position, the firmness level, and the type and material to find the ideal mattress. If you have been suffering from discomfort in your back, a latex mattress can ease your back pain throughout the night.
Do you know that a latex mattress is made of about two to four layers of latex foam? As a result, it does not sag and provides better support for joints and the spine. It gently supports lighter areas of our body like the back and neck.
When looking to buy a latex mattress, you can choose from the three types - natural, synthetic, and blended, each with its share of health benefits.
2. Have you chosen the right pillow?
Do you know that research shows that nearly 50% of people suffer from chronic neck pain, and 20% to 70% of adults will experience neck pain in their lives? Your pillow and sleeping position plays an essential role in dealing with pain. When your pillow is too low or too high, it fails to support your neck and builds up pressure, which may worsen your neck pain. Find an ideal pillow like the latex pillow, which may help maintain the correct position. The pillow decreases tension, reduces stiffness and soreness, and offers a comfortable night’s sleep.
3. Are you practicing good sleep hygiene?
Good sleep hygiene means consistency. Get up and go to sleep each day at the same time, including the weekends. Don’t surround yourself with electronic devices, such as TV, smartphones, laptops, etc. Ensure that your bedroom is dark, smells good, your mattress is comfy, and your pillow is fluffy. Ensure the temperature is soothing and the environment is quiet. Obtaining healthy sleep is pretty essential for your physical and mental health because it is one way to enhance the overall quality of life.
4. Are you exercising daily?
To improve the quality of sleep and reduce chronic pain, physical activity is a must. Backed by science, exercise is one of the best ways to improve health. Low-impact exercises at home and meditation can help cope with the pain and achieve better quality sleep. Allow yourself to have plenty of time between your workout and bedtime since exercising late can keep you awake.
5. Are you aware of the relaxation techniques?
Non-stimulating activities and relaxation techniques can help our body to keep calm and sleep well. When the nervous system finds peace, we are no longer worried about our body pain and sleep. It works well when practiced regularly. This technique is known to help treat various forms of chronic pain.
Chronic pain makes it difficult to fall asleep, and it is one of the top causes of insomnia. People living with pain face countless problems every day, and here are a few consequences of people dealing with pain who have trouble sleeping:
- Stress and Anxiety
- Pain Medications
- Pain is uncomfortable
Opting for a comfortable mattress like the latex mattress and pillow can transform your sleep situation. It comes with pain-relieving properties. The gentle cushioning offers our body parts to conform with the shape and adequate balance and support. Apart from the comfort, these mattresses are also hygienic, which is a good choice for people suffering from skin allergies. Make use of these pleasant mattresses and pillows to wake up relaxed and rejuvenated each morning.