{"id":1409433,"date":"2022-03-30T08:32:12","date_gmt":"2022-03-30T12:32:12","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1409433"},"modified":"2022-03-30T08:32:16","modified_gmt":"2022-03-30T12:32:16","slug":"eight-ways-to-ease-pain-promote-sleep","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/eight-ways-to-ease-pain-promote-sleep\/","title":{"rendered":"Eight Ways to Ease Pain, Promote Sleep"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Feight-ways-to-ease-pain-promote-sleep%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1409433&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div><\/div>\n<p>You\u2019re tired and would like nothing better than to crawl into bed and descend into the comforting arms of a deep sleep. But if you are one of the 58.9 percent of adults who experienced pain of any kind in the past three months, <a href=\"https:\/\/www.cdc.gov\/nchs\/products\/databriefs\/db415.htm#section_1\" target=\"_blank\" rel=\"noopener noreferrer\">according to the National Center for Health Statistics<\/a>, that\u2019s not so easy. And if that pain is chronic, lack of restorative sleep can become a serious health matter. \u201cDysfunctional sleep leads to high blood pressure, cardiac problems, and cognitive issues,\u201d says <a href=\"http:\/\/www.cvilleneuroandsleep.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">W. Christopher Winter,\u00a0MD<\/a>, President of Charlottesville Neurology and <a href=\"https:\/\/www.everydayhealth.com\/sleep-disorders\/sleep\/sleep-101-ultimate-guide-on-how-get-better-nights-sleep\/\" data-gd-wrapped=\"\">Sleep Medicine<\/a> in Virginia.<\/p>\n<h2><strong>Sleep Deficiency Affects Pain Perception <\/strong><\/h2>\n<p>Equally important for people who suffer from chronic pain, lack of sleep can make perception of pain more intense, according to a <a href=\"https:\/\/www.nature.com\/articles\/s41386-019-0439-z\" target=\"_blank\" rel=\"noopener noreferrer\">study published in June 2019 in the medical journal <em>Neuropsychopharmacology<\/em><\/a><em>.\u00a0<\/em>Another <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3041613\/\" target=\"_blank\" rel=\"noopener noreferrer\">article in the <em>Journal of Clinical Sleep Medicine<\/em><\/a> reported that poor sleep is associated with\u00a0increased pain intensity, fatigue, depression, and difficulty in daily functioning in people living with rheumatoid arthritis (<a href=\"https:\/\/www.everydayhealth.com\/rheumatoid-arthritis\/guide\/\" data-gd-wrapped=\"\">RA<\/a>).<\/p>\n<p>So, how can you get some z&#8217;s when pain is your constant companion?<\/p>\n<h2><strong>Talk to Your Doctor About Sleep Problems<\/strong><\/h2>\n<p>If you haven\u2019t already done so, get a full assessment from a healthcare provider, in particular, a <a href=\"https:\/\/www.everydayhealth.com\/pain-management\/pain-treatment.aspx\" data-gd-wrapped=\"\">pain management<\/a> specialist or physiatrist, if there are any in your area. It is important to know the source of your pain, as the treatment may vary considerably based on the cause of the pain. They may also recommend physical therapy. You can find a specialist via your primary care physician, or using an online locator tool such as the one at\u00a0<a href=\"https:\/\/health.usnews.com\/doctors\/location-index\/pain-management-specialists\" target=\"_blank\" rel=\"noopener noreferrer\">U.S. News &#038; World Reports<\/a>.<\/p>\n<aside class=\"ad-wrapper ad-wrapper--audience ad-container inline-widget inline-widget--right-rail _hold-size\"><\/aside>\n<p>In the meantime, here are eight ways to help improve slumber that is upset by chronic pain:<\/p>\n<h2><strong>1. How Do You Sleep? Check Your Sleep Position<\/strong><\/h2>\n<p>You want to keep your body in the most neutral position as possible. \u201cI generally don&#8217;t recommend that anybody sleep on their stomach because that causes your neck to turn and can cause shoulder and upper back issues. For lower <a href=\"https:\/\/www.everydayhealth.com\/back-pain\/best-home-remedies-for-back-pain-advice-from-a-physical-therapist\/\">back pain and hips<\/a>, side lying or on your back can be good. Bend your knees and put a pillow between them,\u201d recommends <a href=\"https:\/\/www.physiosage.org\/physiosageblog\/sage-spotlight-alex-garreau\" target=\"_blank\" rel=\"noopener noreferrer\">Alexander Garreau, DPT<\/a>, in the\u00a0department of physical therapy at Rush University Medical Center in Chicago. If you are side lying, be sure your hips are aligned and not twisting over your body.<\/p>\n<h2><strong>2. What Is Your Bed Like? Adjust the Mattress if Needed<\/strong><\/h2>\n<p>Is your mattress triggering pressure points on your body? If so, use pillows to get your feet up or support your back or slip in between your knees. Sometimes hugging a full body pillow helps. If you want, you can invest in an adjustable bed that can mechanically get you into a comfortable position.<\/p>\n<p>Also, mattresses need to be changed every 7 to 10 years, says <a href=\"https:\/\/www.mountsinai.org\/profiles\/houman-danesh\" target=\"_blank\" rel=\"noopener noreferrer\">Houman Danesh, MD<\/a>, director of integrative pain management for Mount Sinai Hospital in New York City. \u201cA lot of people are sleeping on mattresses that are 20 to 30 years old. These don\u2019t help support your back or your neck when you&#8217;re sleeping,&#8221; he says. Then, pain makes it difficult to sleep, which leads to increased pain, causing more sleep disruptions, starting &#8220;a horrible cycle,\u201d according to Dr. Danesh.<\/p>\n<h2><strong>3. Are You Using a Good Pillow? The Head Cushion Is Critical<\/strong><\/h2>\n<p>Your pillow should support your head in a way that keeps your neck in a neutral position \u2014 there is no inflection down or up. \u201cYour neck should be level with your chest,\u201d says Danesh.<\/p>\n<h2><strong>4. Have You Prepped for Comfortable Rest? Apply Heat or Cold Packs on Pain Points Pre-Sleep<\/strong><\/h2>\n<p>Or take a warm or cool shower. Hot versus cold is based on personal preference. Warming or icing can help reduce the swelling or inflammation that cause pain. Apply for around 15 minutes, checking skin to make sure it is not being damaged due to extreme temperatures. Never fall asleep on a hot or cold pack.<\/p>\n<h2><strong>5. Assess Your Mindset: Practice Mindfulness, Meditation, Tai Chi, or Gentle Yoga<\/strong><\/h2>\n<p>There is a psychosocial aspect to pain. \u201cWhen you\u2019re feeling stressed or anxious, it increases your sensitivity and lowers your threshold to your chronic pain. And it&#8217;s going to take less to trip those same sensors,\u201d says Dr. Garreau.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4795524\/\" target=\"_blank\" rel=\"noopener noreferrer\">Research published in the <em>Malaysian Journal of Medical Sciences<\/em><\/a> backs up that theory as it found that stress adds to pain perception. However, a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/31579851\" target=\"_blank\" rel=\"noopener noreferrer\">study published in August 2019 in the journal\u00a0<em>Pain Reports<\/em><\/a>\u00a0found that practicing mind calming exercises can help you manage the pain experience.<\/p>\n<p>These practices can also open up your breathing, Danesh adds. When you are in pain a lot, you tend to do shallow breathing: \u201cThis lack of oxygen increases lactic acid buildup in your muscles, which causes more pain. Deep breathing techniques can help eliminate that part of the pain.\u201d<\/p>\n<p>Dr. Winter, author of <a href=\"https:\/\/www.amazon.com\/Sleep-Solution-Why-Your-Broken\/dp\/0399583610\/ref=sr_1_1?crid=2XX2FJTFUKSR9&#038;keywords=the+sleep+solution&#038;qid=1647793632&#038;sprefix=the+sleep+soluti%2Caps%2C70&#038;sr=8-1\" target=\"_blank\" rel=\"noopener noreferrer\"><em>The Sleep Solution<\/em><\/a><em>, <\/em>adds, \u201cThere is a lot fear when it comes to pain. Mind-body work can help you manage that fear, which may lessen the experience of pain.\u201d<\/p>\n<h2><strong>6. Stay Regular: Stick to a Sleep Schedule<\/strong><\/h2>\n<p>Unfortunately, when you are in pain, your instinct may be to sleep and nap a lot as an escape. But there is only so much sleep your body can sustain. If you try to sleep too much, you are only setting yourself up for a fractured cycle that is neither restorative or effective. \u201cGo to sleep and wake up within an hour of the same time every single day, even on the weekends. If you need naps, take one or two short ones before 2 p.m. or 3 p.m.,\u201d says Danesh.<\/p>\n<h2><strong>7. Mind Your Meds: Be Careful With Pain Medications<\/strong><\/h2>\n<p>If you have been prescribed pain medications, know that there are some that can interfere with sleep \u2014 either falling asleep or staying asleep. Have a thorough discussion with your physician about the pros and cons. \u201cPain medications can sometimes put you between a rock and a hard place. You don\u2019t sleep well without them but sometimes you can\u2019t sleep with them. Some may make you groggy but then you don\u2019t stay asleep, as sedation and sleep are not the same thing. Some can interfere with breathing. Medications are not a perfect solution. If you do decide to take them, talk to your doctor immediately if you experience side effects,\u201d warns Winter.<\/p>\n<h2><strong>8. Don\u2019t Forget Best Practices:<\/strong><strong> Follow Sleep Hygiene Guidelines<\/strong><\/h2>\n<p>The same steps that help pain-free people sleep will help you too. Danesh recommends:<\/p>\n<ul>\n<li>Avoid caffeine or alcohol late in the day.<\/li>\n<li>Don\u2019t eat large dinners.<\/li>\n<li>Limit use of phone, TV, computer and other screens a few hours before bedtime. The blue light can interfere with sleep.<\/li>\n<li>Sleep in a cool, quiet room.<\/li>\n<li>Don\u2019t strenuously exercise right before bed. Try gentle stretching instead.<\/li>\n<li>Get bright natural light exposure during the day. Sunlight helps reset your circadian rhythm which helps you sleep.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re tired and would like nothing better than to crawl into bed and descend into the comforting arms of a deep sleep. But if you are one of the 58.9<\/p>\n","protected":false},"author":505,"featured_media":2315279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1409433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1409433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1409433"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1409433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1409433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1409433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1409433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}