Pain and sleep … the two are intimately tied together. More specifically, pain is closely tied to the lack of sleep, and the lack of sleep is closely tied to more pain, in a sort of vicious cycle.
According to studies, half of all older adults experience chronic pain, and about 75% of them report poor sleep.
The good news is that you CAN break that pain and sleep cycle starting today!
Here at LosetheBackPain.com, we’ve become the world’s #1 most popular and trusted source for providing you the most effective strategies and tools to eliminate pain while improving your health safely … after reading these pain and sleep essentials below, don’t miss one of our most popular and important reports, The 5 Most Dangerous Pain Medications.
Below are 15 of our top tips to improve sleep and thereby reduce pain (and vice versa.) Of course, the benefits to you of following these top sleep tips extend well beyond reducing pain to improving your health, happiness, and longevity overall!
Sleep Tip #1: Relieve Your Pain BEFORE You Sleep
If you routinely experience pain in the evening before sleep — back pain, neck pain, shoulder pain, knee pain, ANY pain — I probably don’t need to remind you that it can cruelly STOP you from falling asleep. That’s why it is important to relieve pain well before you sleep.
Relieving pain before you sleep naturally is very highly recommended, as pharmaceuticals can wreak havoc with your system in many ways. After reading this article, be sure to learn about the #1 bestselling safe natural pain reliever and anti-inflammatory.
Sleep Tip #2: The Darker the Better
Try to shut off and out all sources of light in your bedroom when you sleep. This includes shutting off or hiding all glowing electronics and using room-darkening shades. If it’s impossible to shut out all light sources, consider wearing an eye mask.
Sleep Tip #3: Keep It Cool. But Only Somewhat.
If it is too hot or too cold in your bedroom at night, the quality of your sleep can suffer. According to studies to improve sleep, you should keep the temperature between 60 and 68 degrees Fahrenheit.
Sleep Tip #4: Silence is Golden
Here in the modern age, with all of our appliances and electronics whirring and beeping, planes roaring overhead, cars whizzing by out on the highway, etc., true silence is even more rare than Iridium (the rarest metal on earth).
The key is to try to sleep in as much silence as possible. If silence seems impossible — how do you shut off those airplanes? — consider white noise or ambient noise. There are many ambient CDs on the market, for example, that play sounds of waterfalls, shorelines, and the like. And there are multiple white noise machines too.
Sleep Tip #5: Don’t Use Your Bed or Bedroom as an Office
If you use your bed or bedroom to do work, socialize with friends, or for anything aside from sleep and intimacy, you are likely sabotaging the quality of your sleep in a BIG way.
That’s because your brain works in part by association, and it will be trained to think about work, planning, etc. wherever it is you do these things. (This is one reason why so many people can’t fall asleep initially, or they wake up and can’t get back to sleep, due to that “monkey chatter” in the brain.)
Sleep Tip #6: Kill Your Television
It is very unhealthy to watch TV before bed. It is very unhealthy to fall asleep to the TV. The same goes for working or playing on your computer.
Your brain needs to wind down at least an hour before going to sleep in order to get a deep and healthy night’s sleep. The visual, aural, and mental stimulation of the TV and computer are the last things your brain needs for healthy sleep. (Best advice — get TVs and computers out of the bedroom for good.)
Try reading a relaxing book about nature or spirituality instead. (But DON’T read thrillers, mysteries, political books, or anything that will charge you up. Allowing your brain to wind down peacefully an hour or more before bed is the big idea here!)
Sleep Tip #7: Do What Benjamin Said
“Early to bed, early to rise, makes a man healthy, wealthy, and wise,” Ben Franklin said. This goes for women too, of course. And many studies have proven he (again) knew what he was talking about.
You see, we’re not naturally nocturnal creatures. Prior to the invention of artificial light, our ancestors would naturally wind down when the sun did and rise when the sun did. (Ever feel really tired at dusk, such as when driving? This is why!)
Try to follow the sun’s habits as much as possible and you will get a better night’s sleep … and all the health benefits that come with it.
Sleep Tip #8: Be Regular
Many know this important sleep tip in theory, but are not practicing it in fact: try to go to bed and wake up at the same time every day. In addition to breaking the pain and sleep vicious cycle, and the health benefits to the rest of your body, this will enhance your brain clarity during the day.
Sleep Tip #9: Go to the Bathroom Right Before Bed
Right before heading to bed, go to the bathroom so you reduce the possibility of waking up in the middle of the night to go. Also, limit your liquid intake an hour or more before bed — a few sips of water so you don’t get thirsty is good, but don’t drink so much that you have to wake up at night to go.
Sleep Tip #10: Say No to Caffeine Long Before Bedtime
Because caffeine can linger in your system for many hours — meaning it’s stay-awake effects can linger well after that initial ZAP — try not to drink any caffeinated products past the early afternoon.
Sleep Tip #11: One Word – Melatonin!
Melatonin is a natural compound that is tied very intimately to your ability to get good sleep (and it has many other benefits, too). Unfortunately due to today’s lifestyles, people’s melatonin levels can be WAY off — this is a key reason for the extreme level of sleep issues in adults today.
You may want to increase your exposure to natural sunlight if possible, and should also consider a safe and natural source of melatonin supplementation — such as in a Natural Sleep Aid.
Sleep Tip #12: One Other Word — Exercise!
Exercising regularly is key to your overall good health, including getting a good night’s sleep and reducing your pain. If pain is a serious issue for you that feels like it can prevent you from exercising, don’t miss my Pain and Exercises video.
Sleep Tip #13: Make Sure Your Bed is Comfy!
Your mattress is one of the most important investments you can possibly make — many don’t think of it that way, but it impacts your health, happiness, and even your longevity!
If your bed doesn’t feel like your own personal Paradise to you (or close to it), consider switching your mattress as soon as you can. See our Mattress Guide, as well as our favorite mattress selection videos.
Sleep Tip #14: Eat Light Towards Night
Eat dinner in the early evening. If you are hungry toward bedtime, avoid rich and spicy foods, and opt for smaller amounts of foods containing L-tryptophan, an essential amino acid that helps with sleep. Some of the best sources of L-tryptophan are turkey and chicken, nuts such as walnuts and hazelnuts, and fish such as salmon, sardines, and cod.
Sleep Tip #15: Add Some Passion!
Passionflower, that is. And Valerian Root and the five other natural ingredients shown to be powerful sleep aids.
As in all areas of life, nature has provided just the right ingredients to enable you to sleep well … the key is to follow her advice! You’ll find these ingredients in our #1 bestselling Natural Sleep Aid.
Please Share YOUR Sleep Tips and Comments!
Here at LosetheBackPain.com our expert team is dedicated to helping you eliminate pain while boosting your health and quality of life — safely, completely, and without any influence from the pharmaceutical companies, health insurance companies, or any part of the corrupt medical establishment. We actually believe in helping YOU, and we believe in your health freedom.
On that note, we urge you to become part of the conversation … and the help for hundreds of thousands of other readers!
Please comment on this article, and especially share your sleep tips and your suggestions for sleep and pain below…
Written By: Updated: November 7,2011