You may suffer from chronic pain, which is always more pronounced at night, and no matter how much you try to distract yourself, you can't avoid the constant frustration and helplessness that brings on insomnia. But you're definitely not alone. The good news is that you can start doing so by picking out some things to pay attention to: your breathing, the sounds around you, or even tasks like making your bed. It may only take small changes to help you with this problem and help you get better sleep.
1 Ice the painful areas before bed
Ice packs help reduce inflammation and relieve pain. Before going to bed, cover the painful area with a cotton cable knit blanket, then use an ice pack to gently press the painful area for 10-20 minutes. Do not put ice directly on the skin, which will directly stimulate the brain awake, or worse, cause frostbite.
2 Sleep in a dark, quiet room
Light is an important stimulus that hinders sleep and can lead to waking up in the middle of sleep, seriously affecting sleep. However, too dark an environment can also cause sleepers to be nervous. The most appropriate brightness is to set the lighting to the lowest possible brightness. Unless the outdoor light is too harsh at night, it is best for the bedroom curtains to let in a little light. This exposure to sunlight in the morning before and after waking up is more likely to help reset the biological clock and create a normal sleep rhythm.
What is more, don't watch TV, play on your phone or use your laptop in bed, as these activities will make it harder for you to fall asleep. Stop using all electronic devices at least 30 minutes before bedtime.
3 Do some relaxing exercises in bed
Doing so will help distract you from the pain. For example, you can try deep breathing or meditation, or imagine yourself in a peaceful and calm place and then try to visualize all the scenery around you. Give yourself some time to relax before bedtime, such as doing open-chest exercises, an action that corrects poor posture and releases the stress of the day.
4 Replace the old mattress and pillow
The new mattress is more supportive and helps reduce pain. White body pillow can become flat after a long period of sleep and should be replaced about once a year.
If you have neck, shoulder or back pain, a memory foam mattress and a new pillow with enough support is your inevitable choice.
5 Change the sleeping position
Back pain hair people try lying on their backs to see if this position works for you. Sleeping on your back may help relieve back pain and allow you to rest better at night.
Sleeping on your side is more friendly to neck pain. Sleeping on your back may increase the pressure on your neck, leading to increased pain. Try sleeping on whatever side makes you feel comfortable. Feel free to try various sleeping positions to see which one is most comfortable.
Note: People with neck pain should never sleep on their backs, putting a greater burden on the spine.
6 Sleep with pets together
Sleeping with cats and dogs can help reduce pain-induced anxiety. Get the family fur child into bed to snuggle with you to help you relax and distract from the pain. Pet the family dog or cat, or enjoy their company and love, and let yourself drift off to sleep.
Chronic pain sufferers often feel very lonely due to a lack of social activities, and the companionship of a pet can help alleviate these negative emotions. If your pet doesn't jump into bed on their own, you can move their mattress or blanket to your bed, or place it on the floor next to your bed so they can at least sleep next to you.
Note: This means you will need to change your three-piece set more often, especially the velvet duvet cover set which is prone to sticky hair.
7 Read a book when you wake up
If you wake up in the middle of the night with pain, reading a book can help you get sleepy and fall asleep again. Get up and go to a quiet room. Read your favorite book until you feel sleepy again, then go back to bed and lie down.
8 Walk at night
Walking helps to relieve pain and improve sleep. Take a walk in a nearby park in the evening to stretch and exercise your muscles, but also to temporarily raise your body temperature. This will trigger your natural sleep cycle when your body temperature drops toward normal again. This is especially useful for those who work long hours in sedentary offices and those who don't get enough exercise and experience physical pain.
Sometimes you may feel like you are in a mental battle with pain and you just want to get it over with and get rid of it. This is completely understandable. I hope some of the suggestions above have been helpful to you. If none of the above relieves your pain, seek medical help as soon as possible and follow your doctor's instructions; we all need a normal, healthy night's sleep.