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Is Neck or Back Pain Keeping You Up At Night?

Mar 1, 2022 | Healthy Living

For those who have neck and/or back pain, getting a good night’s sleep can be more difficult. The relationship between pain and sleep continues to be studied, and there is no doubt they are very connected. Poor sleep has been linked to increased rates of pain, obesity, depression and other health problems. Most adults need 7-9 hours of quality sleep nightly for good health.

woman neck pain trouble sleeping

Sleep Hygiene Tips

  1. Keep a consistent sleep schedule. Try to go to bed and wake up within 20 minutes of each other on a daily basis.
  2. Limit daytime napping to 30 minutes or less.
  3. Limit caffeine intake and try not to drink caffeinated beverages after 2PM.
  4. Don’t watch/read exciting/stimulating books/tv within 30 minutes of going to bed. Similarly try to reduce blue light from electronics in general 30 minutes prior to going to bed
  5. Do relaxation exercises. Deep breathing, stretching, yoga can all help reduce muscle tension and make falling asleep easier.
  6. Keep your bedroom temperature around 65F degrees.
  7. Don’t use your bed as an office or place to watch TV. Only let your brain associate your bed with sleeping.
  8. Use white noise machines to drown out background noises from the neighborhood or from within your home.
  9. Get out of bed if you cannot fall asleep. Don’t lay in bed for more than 10 minutes if you are having trouble falling asleep or find yourself awake in the middle of the night.

 

Previously posted March 13, 2013

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