What to do if Pain is Preventing You From Getting A Full Night’s Sleep

10 Jan

There are a lot of reasons that you might be waking up with aches and pains in the morning. You could be sleeping on a too old mattress, or there could be a medical reason behind your troubles.

Here are some things that you can try to do at home to manage the pain you are having in the morning, and why we think they’re worth trying.

Change Up Your Mattress & Bedding

The experts say that you are supposed to replace your mattress every 6 to 10 years in order to have the best support possible you sleep.

You are also supposed to replace your pillows every 6 to 36 months, depending on the type of pillow.

However, most people do not do this with any type of regularity.

When was the last time that you replaced your miscellaneous pieces of bedding? It’s been a while, or you can’t remember, try replacing your pillows as a bare minimum.

Doing so will help you to have more support on your neck, head, and upper back, which will make you feel significantly better when you wake up in the morning.

You might also want to try sleeping on a different surface for a few nights, like in a sleeping bag on the floor to iron out your back.

However, if you can’t remember the last time you bought a new mattress, that should be a priority whenever you can make it fit into your budget. They’re big purchases, but it is worth it for your health in the long term.

Try Yoga or Light Exercise Before Bed

If your mattress and bedding are in great shape, but you are still waking up with aches and pains regularly, try doing some light exercise like yoga before bed to help stretch your muscles out before falling asleep.

This can also help you to reduce stress and anxiety, which could make you less physically tense while you rest.

Try Changing Your Diet

You probably already know that taking coffee right before bed isn’t going to help you at all, but there are other delicious foods that might contribute toward sleeplessness. Spicy or fatty foods take a while to digest, which might make getting to sleep even harder or lead to fragmented sleep.

Some fruits and drinks help with sleep. Many herbal teas can help you relax and offer sedative effects due to their characteristics. If you’re hungry before bed, try having a yogurt with some fruit, or a handful of calcium-rich almonds. …

Talk to a Doctor

Last but not least, try talking to your doctor about the pain if it is consistent and significant.

They may recommend that you go talk to a chiropractor or an acupuncturist to try and treat the problem. However, they may also want to do a sleep study why you are having pain problems.

It might help to keep a sleep diary detailing the kind of pain that you are having regularly so that they have a record of it and can treat you accordingly. You can even do this on your phone so that it’s mobile and backed up.

Written by:
Sarah Johnson
sjohnson@tuck.com   
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Tuck is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NBC News, CNN, NPR, Lifehacker, and Radiolab and is referenced by many colleges/universities and sleep organizations across the web.

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