Managing Pain For A Better Night’s Sleep

Most of us experience insomnia at least once in our lifetime, but for many, it can be a recurrent issue. If you’re used to lying in bed, wishing you could drift off into a deep sleep in the early hours of the morning, it’s wise to identify potential obstacles and solutions. One problem that could be keeping you up at night is pain. Pain, particularly back pain, is a common cause of sleep troubles. If you’re prone to pain, and it’s affecting your sleep patterns, here’s a handy guide to help you get more rest.

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Invest in a high-quality mattress

If you suffer from back, shoulder, or neck pain, it’s crucial to invest in a high-quality mattress that will support your spine while you sleep. If you have an old mattress, or you struggle to get comfortable when you climb into bed, visit a bed store, and consider buying specialist products that are designed to alleviate pain and discomfort. Try different brands and see how you feel about firm and soft mattresses. Everyone is unique, and you might find that you choose a completely different mattress to another customer. Select a product that suits you and use reviews as a guide only. Once you have a mattress sorted, swap your pillows. For more information about buying the right mattress, take a look at this useful guide https://www.goodhousekeeping.com/home-products/a25695/mattress-buying-guide/.

Seek medical advice

Back pain is prevalent, especially among those who have sedentary jobs or professions that involve lifting or standing for long periods of time. If you’re struggling with pain, don’t soldier on and hope that it magically subsides. Seek advice from professionals like those at https://www.opaortho.com/. There may be an underlying cause, which can be treated, and it might also be possible to modify your lifestyle or make adjustments to your work area or routine to enhance comfort and prevent triggers. If you have poor posture, for example, and you tend to slump when you’re working, a specialist can help you improve your posture and suggest ways you could keep pain at bay while you’re sitting or standing.

Look after your body

Sometimes, injuries and accidents are inevitable, but often, there are steps we can take to reduce the risk of pain and protect our bodies. Take good care of yourself, and try and condition your body as best you can. Exercise is a brilliant way of increasing strength, flexibility, and suppleness, and if you engage in physical activity on a regular basis, you should find that you become more resistant to injury. If you do struggle with pain, make sure you seek advice before taking up new activities or workouts. Some types of exercise are much better suited to individuals who have limitations than others. Swimming, for example, is an excellent option for people who are prone to back pain. It’s also important to eat a healthy, balanced diet, and to ensure you get enough sleep.

 

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If you toss and turn at night because you’re in pain, now is the time to take action. Invest in a comfortable mattress that will provide the right level of support for your back, seek professional medical advice, and make sure you look after yourself.

Sleep And Hearing Loss – Are They Related?

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There is a lot that can affect your hearing and staying healthy in every way is essential to keep every part of your body working, including your ears.

Within your ear, there are thousands of nerve endings and blood vessels, and if these become under stress, then it can cause damage and affect how you hear. Lack of sleep or sleep disorders can cause stress and therefore, cause issues with your ear. Sleep disorders are often linked with health issues such as obesity and high blood pressure, but there is also a great link with inflammation and how it affects your inner ear. Good circulation is also essential for your ear health; for example, think about your foot if you sit on it and stop the flow you get pins and needles. Imagine the same for your ear, but instead of sitting on your foot, it’s obesity and heart disease that is stopping the blood flow to your ear which can then have long term effects on your hearing.

Research has also shown that people who sleep well and are well rested have better and more active temporal lobes. These are the parts of the brain which process sound and then interprets it as language. People who aren’t getting enough sleep don’t always show activity in this area, and this is probably because the brain is trying to conserve its resources.

If you do struggle to fall asleep and to stay asleep throughout the night, then you should see your doctor, but you could also see experts in hearing care to see if there’s anything related. Your doctor may even refer you on to an ear specialist or a sleep specialist.

Sleep apnea is a widespread disorder, and it affects millions of people, but it has now been found that it could be an indicator of hearing loss.

It could also be that you do have poor sleep habits, so have a look at your nighttime routine and check that you’re doing everything you can to have a good night’s sleep. Make sure you have a bedtime and stick to it, your body will get used to it, and this will help it to relax and get prepared for bedtime each night. Don’t have caffeine or alcohol before bed as these can disrupt your sleep massively. Also, try and exercise daily, you’ll be surprised the difference this makes, but after a couple of days you’ll be sleeping so well you’ll feel like a new person. Just try and relax before bed by reading a book or having a hot bath and finally, step away from your phone! The light can interfere with your sleep, and it keeps your brain active, which is not what you want before going to sleep.

Why You Need To Get A Good Nights Sleep And How To Fall Asleep Each Night

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If you’re struggling to sleep at night and don’t know where to start when it comes to solutions then don’t worry, you have definitely come to the right place. Whilst there are a lot of different tips and tricks out there when it comes to getting a good night sleep, often it can be overwhelming knowing what may work best for you. Whilst that may be the case, the best thing to do is try as many different things as you can until you find the right fit. It may take time, but it’s a much better alternative to being unable to sleep for the foreseeable future. With that in mind, here is a guide to why you need a good nights sleep and how you can easily fall asleep each night.

Why Should You Get A Good Nights Sleep?

First of all, it is important to look at why you should be getting a good night sleep in the first place:

  • A good nights sleep can improve your concentration and productivity
  • It can maximise your performance when it comes to fitness and exercise
  • It will put you in a better mood for the day ahead
  • It will allow you to feel refreshed and revitalised
  • It decreases your chances of heart disease and stroke
  • Poor sleep can be linked to depression
  • Sleep can improve your immune system
  • It can have a positive impact on your emotions and social interactions

Top Tips For Falling Asleep

  • Make sure you are sticking to a routine each and every night

One of the best ways to ensure you get a good nights sleep each night is to make sure you are sticking to the same routine each night. Whilst this may not be possible each and every night, going to bed at the same time and waking up at the same time each day can be incredibly beneficial. Not only does it train your body that it is time to sleep, but it means when you wake up you will be feeling ready for the day. If you’re struggling to train yourself to sleep at the same time each night, you may want to consider sleep hygiene therapy to help.

  • Use aromatherapy oils to help you drift off

If you struggle to fall asleep and switch off when you’re lying in bed, aromatherapy oils could be a great way to encourage you to drift off. The best scent to use if you’re trying to sleep is lavender, as it is considered both calming and relaxing. When it comes to using aromatherapy oils, you can use either a diffuser or rollerballs that should be placed on your pulse points. Whilst rollerballs are a more direct treatment, a diffuser will spread throughout the whole room. For rollerballs that help encourage sleep, you can visit this site here.

Another way you can use aromatherapy to get you to drift off to sleep is to purchase a sleep spray. This is a lavender scented spray that you spray onto your pillow, causing you to feel sleepy as soon as you put your head down. It’s a great, affordable product to use.

  • Avoid caffeine and sugar after 5 pm at night

Although you may want to enjoy a cup of coffee or a glass of Coca Cola before you go to bed, it’s best to avoid caffeine after a certain time of the day. Whilst most people aim to stop after around 5 pm, this time will depend on the hour you usually aim to fall asleep.

Whilst coffee is one of the main drinks that features caffeine, it’s also important you’re considering what other drinks contain caffeine too. The best thing to do is to check the labels of everything buy.

  • Switch off from electronics an hour before you go to bed

One of the hardest things to do, yet arguably the most effective, is to switch off your electronics at least an hour before you go to bed. When it comes to falling asleep having your phone or TV on will stimulate your brain, making it incredibly hard to switch off. If you want to do something before you sleep, consider reading a book or having a relaxing bath. If you really struggle to switch off from your phone, charge it in another room. For a detailed guide to spending less time on your electronics, you can read this blog post here.

  • Try not to have any naps during the day

Although you may find that you’re not really napping during the day, allowing yourself to fall asleep for twenty or so minutes could even be detrimental to your evening sleeping pattern. The best thing to do is to allow yourself to get tired, meaning when you go to bed you’re much more likely to fall asleep. If you are struggling and think you need to have a nap to break up the day, make sure it is only a 20-minute power nap. Set an alarm to ensure you wake up again.

  • Consider speaking to a professional for extra help

If you are really worried and you find none of the tips above helps you, you may want to consider talking to a professional. They will be able to access what you’re sleeping pattern is currently like and what your lifestyle is like, advising you as to the best steps to take. Whether it means investing in your mental health more or changing the lifestyle that you lead, they will be able to offer you the best possible advice. If you’re worried about seeking advice from a doctor, you may want to consider taking a friend along with you. They will help you feel at ease and maybe be able to offer the doctor more insight into your lifestyle.

Do you struggle to sleep at night? What changes can you make to your daily routine to ensure you’re getting as much sleep as possible? Let me know in the comments section below.

Improving Your Wellbeing In Order To Start Sleeping Better

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We all know that sleeping well is integral to staying healthy, but it can be hard to even get a good night’s sleep if you’re unhealthy. That’s the irony of it all. You might find yourself locked in a negative health cycle. But you can make changes to help improve your sleeping pattern and start to lead a healthier life in general. The following suggestions should help you to start improving your wellbeing in order to start sleeping better.

Get into an exercise routine.

One of the best ways to improve your wellbeing and start sleeping better is to get into an exercise routine. Working out is beneficial for both your physical and your mental wellbeing. It keeps you fit but it also releases endorphins to keep your brain happy. In terms of your ability to sleep well, it helps in that it reduces stress (making it easier for your brain to unwind at night) and also tires you out (obviously, that helps when it comes to sleeping).

Take care of your mental health.

There’s no denying that the ability to sleep well comes down to your mental state. After all, falling asleep is all about allowing your body and mind to unwind at the end of the day. It’s about letting your thoughts drift away as you enter ‘the land of nod’. That’s why you need to take care of your mental health if you want to start sleeping better. Psychological wellbeing is just as important as physical wellbeing when it comes to your lifestyle. Rather than stimulating your mind before bed, read a good book or talk to your loved one so that you can allow yourself to relax before you try to fall asleep. Avoiding bright screens will be much more beneficial to you if you feel that your brain is overactive before bed.

You might find that therapy is beneficial if you’re struggling to sleep properly because you have lots of worries or a very hectic life. It’s essential to start addressing your mental health problems rather than allowing them to keep you awake when you close your eyes in bed. This will help you to start enjoying a happier life and a healthier sleeping pattern. You could even look into therapeutic solutions such as a Panchakarma treatment program to help heal your mind and body. By using herbal oils and massages, you’ll be able to achieve a state of equilibrium that might help you to sleep better.

Go to bed and wake up at the same time every day.

Many people make up for sleep deprivation throughout the week by lying in at the weekend. However, this is not a solution when it comes to your long-term health. It’s much better for your body and your mind if you maintain a consistent bedtime pattern throughout the week. It’s about getting into a natural rhythm so that your body and mind can function properly. More importantly, it’s about ensuring that you can actually fall asleep easily on any night of the week. This will improve your physical and mental wellbeing. In turn, you’ll find that you’ll sleep better and find it easier to fall asleep in the first place. It’s a win-win situation.

“Can you come sleep coach my child for me?”

I hear this occasionally, parents asking me if I can come sleep train their child for them.  Some are joking when they ask, some are serious.  I wanted to talk a little about why I do not offer this service.

Children act differently for strangers and other people who aren’t Mom and Dad

If you’ve ever seen your child in school or daycare you may be amazed at how they are acting.  They are behaving and listening so well!  Some of that could just be consistency, they know exactly what to expect and when to expect it at school, whereas home can be a little more chaotic at times.  Also parents may be a little inconsistent at times – I know when I’m trying to do things around the house and my child is bugging me for something, I may be a little more willing to give in then their teachers may be!  So if I, or someone else, would come into their home and try to put them to sleep, they may very quickly and quietly start falling asleep, but then when Mom or Dad try to do the same thing, they may behave very differently.  Plus if Mom is nursing, baby will smell mom when she’s there, but not when the stranger is there.  (Speaking of this, I do sometimes recommend Dad do the coaching in the beginning until baby is used to not eating, but I always have Mom step in at some point as well).

Outsourcing?

I’m not crazy about the idea of parents “outsourcing” when they feel like the task is going to be hard for them.  (Of course if you have hired someone to come in, I’m not judging you – everyone needs to do what feels right to them).  I want parents to feel confident in their parenting ability.  No matter how competent or incompetent you feel, you can do this.  Your child will feel most comfortable with you, and yes that may mean they’ll fight longer or act out more, but I always want bedtime to be a calm, relaxing experience, and I cannot imagine it will be that calm or relaxed with a stranger in the room, no matter how comforting they are.

You can do it! 

You don’t need someone else to come in and coach your child.  You know your child best and you can read them better than anyone.  Plus you will gain more confidence in going through this process!

Yes, I can help!

This is not to say I cannot help you at all.  My services help you create a plan to follow to help your child get the sleep they need to be happy and healthy.  Sometimes I also add in text support where I can be available while you are doing bedtime, so you can ask questions and get immediate answers, or just general support.  I also have been available in a family’s house, I’ve stayed downstairs while the family is doing the sleep coaching upstairs.  I can watch on baby monitors and just be there for support.

 

Do you have questions or comments?  I would love to hear them!