Getting quality sleep is one of the most important things you can do for your body.
Like most life on the planet, we’re meant to sleep at night. As the sun goes down, our body produces melatonin naturally. Melatonin is a hormone created in your brain that helps regulate your sleep cycle and lull you off to bed. Emerging evidence indicates that melatonin may also have a role in pain management – something that’s particularly beneficial for sufferers of conditions like chronic pain or Fibromyalgia.
If you suffer from chronic pain, high-quality sleep is more important than ever. But how can you get to bed if the pain is keeping you up at night?
1) Avoid Bright Lights at Night
Why is it so easy to stay up late at night if we’re meant to be asleep when the sun goes down? Thanks to the influx of artificial lighting, electronic devices, and hectic schedules, most people aren’t getting to bed on time. Artificial light can negatively impact your body’s ability to produce melatonin, making it even more difficult to fall asleep.
To combat this, try dimming your lights in the evening. If you’re a heavy user of electronic devices, consider buying an artificial light blocker. And when it’s bedtime, try shutting off all lights and avoiding electronic usage as well.
2) Stay Comfortable
You can’t expect to get a great night’s sleep if you’re uncomfortable the whole time. For a good night’s rest, sleep on a comfortable bed and not your couch. And try to keep your room around 65 degrees, which is the ideal temperature for a sleeper.
3) Try Natural Supplements
Natural supplements are a great way to promote pain relief and relaxation for a better night’s sleep. And they’re a much safer option than sleeping pills. Try combining both a pain-relieving supplement with a relaxation one for better sleep.
Natural supplements for pain relief include turmeric, ginger, devil’s claw, comfrey root, and magnesium. Supplements that promote sleep include melatonin, lemon balm, valerian, chamomile, and passionflower.
4) Have a Warm Bath
A warm bath filled with Epsom or dead sea salt can help relax your body and muscles which can, in turn, reduce pain and allow for better sleep. Try dimming the lights in your bathroom and adding an essential oil like lavender for an even better effect.
5) Stay Away from Sweets Before Bed
Eating a high carb meal or a dessert loaded with sugar before bed could make it even harder to stay asleep. Try to avoid sugary meals at least 2 hours before bed.
6) Address the Cause of Your Pain
If you’ve been suffering from chronic pain that keeps you up at night, you should find a pain doctor for treatment. While there are a lot of natural remedies available if your pain is keeping you up at night, the best solution is to treat the source of your pain directly. Treatment including CBD oil for pain or PRP therapy can help reduce pain levels naturally so you’ll be able to drift off to sleep more easily.