How To Deal With Pain Relief At Night

Is pain keeping you up at night? You toss and turn. You just can’t relax. Eventually, morning comes, but your pain is only worse. You make it through the day. Yet, at night time, the struggle continues. It’s a frustrating cycle - to say the least.

The good news? There are various methods you can try to fall asleep and relieve your pain. In this article, we’ll explore various ideas to help you finally get a good night’s rest, without any additional pain meds or other medication.

Actions You Should Take for a Better Night Sleep

So, what should you try?

Before you attempt anything else, ensure you practice proper sleep hygiene. This means taking an hour or two before bed to wind down and relax. This should not involve screen time, including using your phone, tablet, or TV. Instead, partake in a relaxing activity, such as a warm bath or reading under a cosy and warm blanket.

This also means ensuring you get adequate sunlight during your day. Doing so keeps your circadian rhythm in check, which means you might be able to get to sleep easier. Further, keep the same sleep schedule each day and night. Go to bed and wake up at the same time. Make sure you sleep in a dark, quiet, and cool place with enough covers to stay warm. These are the basics, and they should not be skipped over!

Research further indicates that regular exercise and stress management (including practicing deep breathing or progressive relaxation techniques) are invaluable when it comes to obtaining quality sleep. In addition, it’s recommended to avoid daytime napping and alcohol or caffeine, especially close to bedtime.

What Supplements or Ingredients Help Relax Aches and Joints Before Bed?

The following supplements, foods, and ingredients may help relax your achy joints and allow you to slip into a peaceful sleep.

● Chamomile - Chamomile not only helps relax you, but it also prevents muscle spasms. It further contains flavonoids that help reduce inflammation. Try chamomile tea leading up to your bedtime. It just might help!

● Cayenne Pepper - This addition to many flavourful dishes doesn’t just add spice. It also acts as a natural muscle relaxant. This can help relieve tension throughout the body or around aggravated areas.

● Vitamin D - Vitamin D can help reduce muscle pain, as well as slow bone loss. For some that experience ongoing muscle aches and pains, a vitamin D deficiency may be at play. In these cases, taking a supplement and getting more sunlight may help.

● Magnesium - Magnesium is important for proper nerve and muscle function. You can take a supplement or consume more bananas, legumes, and dark chocolate.

● Blueberries - Blueberries are high in antioxidants, which help reduce oxidative stress and inflammation within the body. Have a bowl of blueberries before bed or during your day. Or better yet, make a smoothie out of them.

Exercises to Help Relax Your Muscles and Joints

Gentle stretching before bed, such as yoga, can signal to your body to relax. This can also help relieve tension and pain. Consider performing a few gentle stretches in the hours leading up to your bedtime.

Regular strength training, such as two to three times a week, is also encouraged for those dealing with chronic pain since it can help strengthen the areas around painful joints, which can actually decrease your pain. Further, gentle exercises, like swimming , are perfect for those struggling with pain. They are low-impact and easy on the joints. Aim to get a bit of light movement in daily for the best results.

Rest Easy Tonight!

Try out any of the above. Be aware that it may take some time for your body to adjust and for sleep to become an easy activity. It may also help to keep a sleep diary where you record your activities and food before bed. This can help you determine what helps and what hinders your sleep.

Lastly, you may want to invest in a better mattress or pillow. For those with back pain, a body pillow or lumbar support may also be a worthwhile purchase. Find what works for you. Finally, get that rest your body needs and deserves!