Common Sleep Issues: Pain
by Henri Roca, MD, Clinical Functional Medicine Specialist
Many of us experience nights where discomfort prevents us from falling asleep or wakes us up frequently. This discomfort can be due to various reasons, including physical pain and an uncomfortable sleeping position.
In this blog post, we'll explore several practical solutions to help manage and possibly alleviate these sleep issues, ensuring a more restful and rejuvenating night's sleep.
1. Adjust Your Sleeping Arrangements
The foundation of good sleep is comfort, which can be greatly enhanced by adjusting your sleeping environment:
- Supportive Pillows: Using the right pillows can make a significant difference. Consider a neck pillow for alignment, a body pillow for support, and perhaps a pillow beneath your knees to reduce lower back strain.
- Sleep Position: Try to keep your arms down by your side. This position prevents strain on your shoulders and neck, potentially reducing the chance of pain and discomfort.
2. Incorporate Relaxation Techniques
Engaging in relaxation activities before bed can help soothe your body and mind, making it easier to fall asleep:
- Restorative Yoga: Gentle forms of yoga like restorative, bed, or chair yoga can significantly relax your muscles and calm your mind.
- Epsom Salt Baths: A warm bath with Epsom salts can relax muscle tension and promote a feeling of well-being.
3. Explore Therapeutic Options
Sometimes, additional therapies may be necessary to address persistent discomfort:
- Dry Needling & Acupuncture: These therapies can help manage pain by targeting specific points in the body related to muscle tension and nerve pain.
- Massages: Regular massages or using a personal massage device before bedtime can greatly reduce stress and muscle stiffness.
- Kinesiotaping: This technique involves applying therapeutic tape that can support and relieve tired muscles.
4. Consider Supplements & Medications
Various supplements and medications can also aid in reducing discomfort and improving sleep quality:
- Natural Supplements: Magnesium glycinate, L-theanine, and GABA are popular choices for their calming and muscle-relaxing properties.
- Prescription Options: In some cases, muscle relaxers, low-dose benzodiazepines, or hypnotics might be prescribed by a healthcare provider.
- Low Dose Naltrexone: Known for its anti-inflammatory properties, this medication might be useful for conditions associated with chronic pain.
- CBD Products: CBD oil or gummies are becoming widely recognized for their potential benefits in reducing anxiety and promoting sleep.
Tailoring Your Approach
Dealing with sleep-related discomfort requires a personalized approach, as the effectiveness of each solution can vary from person to person.
It’s important to try different strategies and possibly consult with healthcare professionals to find what works best for you. By addressing these issues proactively, you can enhance your sleep quality and improve your overall health and well-being.
Interested In Working Together?
OneMedicine Wellness Services seeks to help you achieve the best & healthiest version of yourself. If you would like to get started on your journey to restoring health, set up a consultation here.
If you would like to learn more about our service offerings, click here.
For questions & comments, please contact us here.
