Getting enough quality sleep is just as important in maintaining optimal body function as a good diet and exercise.
It is crucial for productivity, mental health, immune function, healing, growth and so many other body functions. If you aren’t getting good enough sleep, your body is going to feel it.
Pain of any kind makes it difficult to fall or stay asleep. Back pain is a highly prevalent health problem, especially in middle age when the body weakens due to stress and reduced physical activity.
While back pain can disturb sleep, poor quality sleep can worsen back pain due to some factors. Studies have also shown that better quality sleep improves back pain.
If you want to sleep better and feel better, here are a few ways that you can improve your sleep quality:
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The Right Mattress
Think of your mattress as the perfect vehicle for great sleep. Bumpy rides are really uncomfortable.
You spend a third of your life on your mattress. Your mattress should provide comfort as well as evenly distribute your weight. A soft mattress can arc your body after long hours.
You could end up sinking too deep into the bed and end up in awkward, and even painful positions during the night.
Firm mattresses are usually recommended for back pain but that is not always the case.
Extra hard mattresses are not great for weight distribution. Nobody’s body is shaped like a plank so you shouldn’t sleep like one.
Because hard mattresses don’t give way to body contours, they can put a lot of pressure on the low back and pressure points.
For best comfort, you need a bed that can mould itself around your body without distorting it. Lighter people should opt for medium mattresses that can give some way under their weight.
Medium-firm mattresses might be too firm. People who weigh more should use medium-firm mattresses that can provide contouring support without being too soft. The Ecosa Pure Foam mattress provides adjustable firmness to provide for people with different needs.
Sleep Posture
Back pain makes it difficult to get comfortable and a bad sleep posture can cause or worsen back pain. A good mattress takes some of the load off but so does the position you sleep in.
The perfect posture is not one size fits all so it’s best to find the one that works best for you. The best position is one where your spine is properly aligned and there isn’t excess pressure on your spine or joints.
This position should not further aggravate your spine injury.
Your sleeping position is never complete without the right type and number of pillows:
- Back sleepers: Use a soft pillow under your head and another one under your knees to keep your low back and knees in a neutral position.
- Stomach sleepers: Use a thin pillow under your head or no pillow at all. Use another pillow under your lower abdomen and hips to avoid overarching your back.
- Side sleepers: Use a firm pillow under your head to keep your neck in a neutral position. Keep a second pillow in between your knees to align your spine, hips and knees.
Be extra careful when changing positions in bed. Some back problems can be aggravated by twisting and turning.
Sleep Quantity
Adults need six to eight hours of sleep to function. Not only are you an unproductive mess after sleeping for a less than optimal amount of time, your body didn’t get the time to repair and restore itself.
Not getting enough sleep will impair the release of human growth hormone that promotes healing and pain relief. Insufficient sleep can make you irritable and more sensitive to pain over time.
In order to get your full night of beauty sleep, here are a few tips:
- Have a bedtime: Be intentional about when to be in bed. Put off your devices so you don’t get distracted and stay up too late.
- Temperature control: Don’t let it get too hot or too cold when you fall asleep because it can affect your ability to stay asleep.
- Lighting: Most people sleep best in the dark, but if you aren’t quite comfortable with the dark, use dim, warm lights instead of harsh white, fluorescent or blue light.
- Humidity: If the air is too dry, get a humidifier to run overnight.
Exercise
Research has shown that physical activity increases sleep drive. After a stressful day, your body begins to crave rest.
After exercise, your body releases endorphins that boost your mood, relieve stress and pain. Your body also seeks sleep to repair worn-out muscle.
The relationship between sleep and exercise goes both ways so if you want to sleep better, exercise more. And if you want to exercise more, sleep better.
In the end, something has to give, so start by increasing your activity so you can tire yourself out by the end of the day. But be safe, make sure you consult with your doctor before attempting any exercises.
In conclusion
Pain is a very complex and personal problem and there is no one size fits all solution to it. But sleep cannot be ignored because of its benefits in reducing sensitivity to pain and promoting healing and regeneration.
Whether you are treating chronic pain or preventing it, sleep is a worthy investment.
