Learn about sleep adaptations that could help you get a better night's sleep. Click to read more or pin to save for later.
Photography credit: Jacob Ufkes

This is a guest post written by Kathyrn O’Hara from N:rem Sleep Systems.

Living with a chronic pain condition is a daily battle and more often than not, sufferers also experience problems with sleep. Lack of sleep can worsen pain, but increased pain makes it more difficult to sleep- a vicious cycle that’s almost impossible to break. Almost impossible, but not completely. There are some adaptations you can make that will help to reduce pain and get a better night’s sleep.

Pain and insomnia go hand in hand

It’s a bit of a chicken and egg scenario. Which came first? Which should I fix first?

Well, you can’t fix an incurable chronic pain condition, but you can take steps to improve your sleep and help reduce some pain. Changing behaviour is one of the best sleep aids… try these tips to get you started:

  • Avoid caffeine after 2pm
  • Stay away from screens 30 minutes before bed
  • Sip on herbal tea or a milky turmeric drink in the evening
  • Take a warm bath or shower. Epsom salts a relaxing addition to a soak in the bath
  • Practice breathing or relaxation techniques

Find your ideal sleeping position

Whether you prefer to sleep on your back, side or stomach, there a few ways to keep your spine properly aligned which can help to reduce pain.

Back Sleeper:

If you lie on your back, place a pillow beneath your knees to prevent your back from over-arching.
If you still feel as though you need some more support, a small rolled up towel in the curve of your back could help.

Side Sleeper:

You should bend your knees up towards your chest – but not too far. Don’t allow your top leg to fall over the bottom one as it will twist your spine and could exacerbate pain. The most comfortable way to do this is to place a pillow between your knees.

Front Sleeper:

Fewer people choose to lie on their front as it can be uncomfortable for the neck and arms. If this is your preferred position, place a thin pillow or small rolled towel beneath your stomach or groin to stop your spine from curving too far.

When it comes to the neck, keeping it straight is the optimum position. You should point your chin slightly down and make sure you don’t have too many pillows that your neck is bent. Different positions and body types call for a different number of pillows so find what’s best for you.

Still can’t get comfortable?

If you struggle to get comfortable at night, it’s likely due to your old, lumpy mattress. We are advised to replace our mattress every 7-8 years but most of us wait far longer, only taking the plunge when it’s absolutely necessary. If you suffer from chronic pain, finding the right mattress for you can be a daunting task. The thought of spending hours walking around various bed stores spending a few minutes lying on each bed with a pushy salesperson watching over you is enough to put anyone off.The N:rem sleep system is designed for chronic pain sufferers.

At N:rem Sleep System, we wanted to take the hassle out of buying a new mattress and help chronic pain sufferers to get a comfortable, refreshing night’s sleep. We created a mattress that allows you to design your most comfortable sleeping experience, exactly to your preferences. If you and your partner have different ideas when it comes to the perfect comfort level, there’s no need to compromise. Both of you can have your side of the mattress set up to suit your individual needs.

The mattress is made up of 2,000 individual pocket springs, a cool blue temperature regulating foam layer, and a unique, customisable layer containing 3 different densities of foam. The foam tablet inserts can be swapped at any time so you can get the soft comfort you need for painful areas, whilst still having the support elsewhere.


Get £30 off the N:rem mattress

N:rem sleep systems are kindly offering February Stars readers £30 off their mattress. Use the code FEBRUARYSTARS at the checkout.

The mattress is designed specifically for chronic pain sufferers and you can try it at home for 100-nights with a 100-night money back guarantee. N:rem also offer a 0% interest payment plan and you can use the discount code FEBRUARYSTARS to get your first month free.

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If you struggle to sleep these adaptations can help you to reduce pain and sleep better. Click to read or pin to save for later.

 

* This post is not sponsored and I have not been compensated for this post. However, I am an affiliate of N:rem sleep system. You can read my full disclosure policy here to learn more.

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