Experiencing pain during sleep isn’t pleasant. Unfortunately, this problem may get worse over time. So, if this is something you’re struggling with, here are three ways to achieve painless sleep as you age.
1. Experiment With Various Sleeping Positions
One of the most effective ways to reduce pain during sleep is to change positions. While it isn’t always effective, giving this method your best shot is generally worth it. Think about how you sleep now. You may spend a lot of time on your back, right side, left side or front. You may also place your legs, head and arms in certain positions. For instance, many people lift one leg up or use an arm as a pillow.
While you may not be able to identify exactly how you fall asleep, you can at least get an idea of how you spend the night. If you’re experiencing pain at night, or the beginnings of it, you’ll want to try avoiding your regular positions. It’s also important to research your particular situation. For example, side sleepers should look into sciatica sleep positions.
Generally, sleeping on your back can help to avoid pain. If you tend to sleep on your front or on top of an arm, this is something you should probably change. In the event that you can’t find a good position, be sure to consult your general practitioner.
2. Use Sleep Aids
Sometimes, using sleep aids is the best way to go. While some can be fairly expensive, many are worth the long-term investment. One thing to consider is getting new pillows. You may have decreased neck pain if your pillow is softer or firmer. If this begins working for you, it could also be helpful to get a memory foam pillow. Another option to consider is buying lifts to sleep on. The placement of the lift will depend on the location of your pain. For example, you can lift up your lower back to reduce back pain. You could also lift your feet to get a similar effect. If this doesn’t work, you may want to consider getting a new mattress. The one you currently have might be the main cause of your pain, especially if it’s particularly firm or soft.
If you sleep with someone else that has other needs, don’t worry. You can get a smart bed that will adjust each side differently. Also, you might want to try using sleep aids before bed.
Prior to laying down, utilize a heating pad or a back massager to relax your muscles. You could even take a bath with Epsom salt to create further relaxation.
3. Exercise During the Day
While achieving painless sleep is heavily influenced by (of course) the way you sleep, your daily activities are also important. Exercise can have a substantial impact on the state of your body at night. So, if you don’t have a regular exercise routine, you may want to start one. An excellent option to try is yoga, particularly if your muscles feel cramped.
Yoga stretches out the body and creates more flexibility. You could also try taking some dance classes. This can allow your body to stretch and become stronger. No matter what you decide to try, it’s essential to stretch before and after your workout.
Beforehand, only complete simple stretches. You don’t want to pull a muscle before working out. Afterward, spend at least twenty minutes on a vigorous stretching session. Be sure to give each muscle you worked some attention.
Another thing to be sure of is that you’re exercising regularly. These workouts won’t be effective if you barely do any. If this is particularly hard for you, try creating a schedule. Make sure that there’s a workout on (at least) four days of the week.
While this process isn’t easy or simple, it’s certainly worth the effort. Do some research, consult a professional and strive for a good night’s sleep.