Friends, are you searching for ways on how to sleep better? Check our list and see if you’re actually equipped for a good night’s sleep.
Fact:
Back pain is one of the most common reasons why people miss work and visit doctors. It’s an extremely common complaint with at least 80% of Americans experiencing it once in their lives.
If you belong to that statistic, you know how defeating back pain can be. It can affect your mobility, mood and even your sleep. And when you don’t get enough rest, you end up with more problems.
To make sure none of those things happen, here are some of the best sleeping tools and tips on how to sleep better.
Mattress topper
A mattress that’s too hard or too soft can make it hard for you to sleep. It can make you toss and turn the entire night.
And you know what’s worse?
A bad mattress can leave you with a terrible back pain that can make you grumpy and less productive at work.
This is where a good mattress topper fits in.
A mattress topper, like this one from Sleep Advisor, is basically a type of bedding which you put over your mattress to boost its comfort or to make up for its limitations.
For example:
If your mattress is too soft, you can use a good mattress topper to get better support for your back. In case your mattress is too firm, you can invest in a topper that can add a luxurious softness to your mattress without affecting its support.
The right mattress
Frankly, the best mattress topper won’t be able to make any difference in the quality of sleep you get each night if your actual mattress is already worn out.
Now, how do you know if your mattress is already in a bad shape?
If you’re feeling tired and sore the moment you wake up, that’s a clear sign that your mattress is no longer providing the support your body needs. Apart from that, you should also check for any lumps and saggy spots as those can indicate weakening in the structure of your mattress. There shouldn’t be any squeaking and creaking, too.
Age is another factor to consider when assessing mattresses. If yours is over 8 years old, consider getting a replacement.
See Also: Do You Have The Right Mattress For Your Body Type?
The right pillow
Yep, that’s right. There’s a right pillow for each sleeping position.
If you like sleeping on your back, you should get a pillow that can support the natural curve of your cervical spine (read: neck). Apart from that, you should also invest in a sloped knee lift which you can place beneath your knees to address your lumbar curve. Make sure that it’s the right size and that’s it’s big or small enough for both of your legs.
In case you are a side sleeper, consider getting a pillow that will allow your spine to remain straight. Get another pillow and put it in between your knees to maintain the natural alignment of your spine. Make sure that it’s firm and thick.
For stomach sleepers, a relatively flat pillow is the best. If you can’t get one, you can just rest your head directly on your mattress. This way, your neck and your head won’t feel strained. To boost your comfort, you can add another flat pillow under your abdomen or pelvis to keep your back’s natural alignment.
Night roll
If you are dealing with persistent pain at night or you frequently wake up with a bad back, you’re probably forgetting this helpful yet really simple tool.
A night roll can support your lower back and lessen strain caused by poor sleeping positions or poor sleeping surfaces. It’s meant to be worn as you’re sleeping on your side or your back, filling the gap between your hips and rib cage.
You can buy a night roll online or at your local pharmacy. However, if you’re on a tight budget, you can simply create your own.
Here’s how:
- Get a full-size bath towel and roll it up completely.
- Tuck the towel into one of your pantyhose’s legs or your tights.
- Make sure that it’s nice and firm.
- Put the roll around your waist. You can tie it or use a couple of pins to secure it in place.
See Also: Top 10 Yoga-Before-Bed Poses to Reduce your Back Pain
Bed massage mat
Got an old injury? Suffering from strained muscle?
A good bed massage mat can definitely help you. It’s effective not just in relieving pain but also in alleviating stress, restoring blood flow and reducing muscle soreness. Some models even have heating features to make you feel better.
Now, there’s just one small catch.
Although bed massage mats are great in alleviating back pain, they aren’t for everyone. If you have spine issues, it’s a good idea to talk to your doctor first before getting one.
In addition to that, you should also do an in-depth research first before you buy any product. Check if the bed massage mat you’re after has the right features that can end your back pain.
Hot or cold packs
Before you actually get to bed, you can apply heat or cold on your lower back to ease the tension and alleviate the pain.
If you are going to use heat, make sure to spend 15 to 20 minutes per application. You can get an all-day heat pad or an electric heat pad for this.
In case you decide to get the electric one, avoid falling asleep while it’s still on. If you know you might fall asleep, set an alarm clock to go off in 15 or 20 minutes.
For cold therapy, you can use a commercial cold pack, an ice pack or an ice towel. No matter which you choose, remember to ice the affected area thrice a day or just apply it about half an hour before your bedtime. Keep the ice on for 10 to 15 minutes per application and don’t fall asleep while you still have it on your skin.
Conclusion
Although back pain is common, it doesn’t mean that it’s not preventable. With the right sleeping tools and tips on how to sleep better, you’ll be able to get the rest you need to stay on top of your game.