5 Tricks for Better Sleep If You Have Back Pain | Real Time Pain Relief

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5 Tricks to Sleep Better With Back Pain

5 Tricks to Sleep Better With Back Pain

Man dealing with back pain and unable to sleep

Is back pain keeping you awake when you would rather be sleeping? Here are 5 tricks to help you sleep better with back pain.

Several factors can influence the number of hours you sleep each night. For example, pain can leave you tossing and turning and make sleep elusive. Back pain is one of the most common types of pain disrupting sleep for adults. 

According to the National Institute of Neurological Disorders and Stroke, up to 80 percent of adults will have at least one episode of acute back pain in their life. About 20 percent of those affected develop chronic back pain. Both acute and chronic back pain can interfere with your quantity and quality of sleep. 

Getting enough sleep is essential for good health. Lack of sleep can lead to a variety of problems including weight gain, memory issues, and low energy. Unfortunately, many adults do not get enough sleep. 

According to the Centers for Disease Control and Prevention, roughly 35 percent, or one-third of adults, do not get enough sleep. Although individual sleep needs vary, most adults need at least seven hours of sleep on most nights. If you have back pain, you probably aren’t getting the recommended hours of sleep each night. 


How Back Pain Interferes with Sleep 

Back pain can affect sleep in a few ways. Acute or sudden back pain may be severe enough to prevent you from falling and staying asleep. Back pain can radiate down into the legs causing even more discomfort. Some people also deal with more back pain when they are laying down, which makes it difficult to find a comfortable sleep position. 

According to the National Sleep Foundation, about 65 percent of people without pain report getting good sleep at night. Only 37 percent of people with chronic pain report good quality sleep. 

Sleep is critical for healing. If you don’t get enough rest, it’s possible it could take longer for an injury to heal. Plus, lack of sleep can make it more difficult to cope with pain. 


Sleeping Better with Back Pain 

Getting proper sleep is vital for both dealing with pain and recovering from a back injury. Determining the underlying cause of your back pain is helpful to get the right treatment. In some cases, physical therapy, steroid injections, or other treatment may be recommended. But while you heal, it’s also essential to do what you can to improve sleep. 

If you have back pain, it’s important to take steps to ease discomfort and get the sleep you need. Consider the following suggestions: 


#1) Use a Topical Pain Relief Lotion

A topical pain relief lotion containing menthol is a great way to ease back pain so that you can get to sleep. Unlike prescription pain medication, there are no side effects of internal organ damage or the chance of addiction. Choose a lotion containing ingredients, such as arnica, turmeric, capsicum, chondroitin, and more. Apply the lotion a half hour before bed, and repeat with another layer if needed. 


#2) Use a Pain-Relieving Bath Bomb

Try soaking in a warm tub with a pain-relieving bath bomb added to it. A warm bath can help you relax, making sleep easier to come by. A bath bomb containing the homeopathic ingredient, arnica, can help to reduce discomfort. Other great ingredients to look for include Epsom salt, chamomile, turmeric, and willow bark.


#3) Exercise Regularly

Regular exercise has many benefits and better sleep is one of them. Try to do some type of cardiovascular exercise for a minimum of 30 minutes on most days of the week. Avoid activities that may worsen back pain. Also, do not exercise too close to bedtime since it might make it difficult to fall asleep. 


#4) Take a Joint Supplement

When you think of your joints, you probably think of the shoulders, knees, and elbows. But you also have joints in your back, which is why you might benefit from a joint supplement. Joint supplements that have ingredients, such as ginger root, Boswellia serrata are a great choice for improving joint comfort. 


#5) Be Careful with Sleep Medications

Sleep medication including both over-the-counter and prescription medication can help you get to sleep. But, sleep meds can also have unwanted side effects. If you do take sleep medications, they should only be used short-term and under the supervision of a doctor. 


3 Sleep Hygiene Tips  

Sleep hygiene refers to the behaviors or habits that you develop to promote sleep. Below are some suggestions:


#1) Create a Sleep-Friendly Environment:

Most people sleep better in a room that is quiet, dark, and cool. Try to create an environment that is right for you. For example, use a sound machine to block out noise. 


#2) Limit Alcohol and Caffeine:

Alcohol may help you fall asleep, but it actually interferes with deep sleep. Caffeinated drinks are also a no-no several hours before bed.


#3) Stick to a Routine:

Developing a relaxing routine before bed can help ease you into sleep. Whether you read, listen to music, or meditate, do something low-key to unwind before you hit the sack. 


3 Reasons to Use Menthol for Topical Pain Relief. (Click Here) to learn more!
Dealing with Arthritis Pain? (Click Here) to learn how to reduce arthritis pain quickly!  
Need alternative ways to get pain relief without taking pills? (Click Here) to learn more! 


Check out our articles and infographics to learn a multitude of ways to start relieving your pain naturally!

Real Time Pain Relief not only cares about the quality ingredients that go into each and every one of our products – but also about the people who buy them. We hope this blog becomes a valued resource for your own personal journey to better health. For over 20 years, Real Time Pain Relief has provided family safe pain relief infused with Nature’s Ingredients. From the useful information in our articles to our high-quality products, we hope you feel better and pass it on!





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