If you suffer from chronic pain, you might find it difficult to fall asleep, find yourself waking up often while sleeping, or not feeling rested in the morning. Follow these tips to help improve your sleep routine:
Set a schedule
Stick to a routine of going to bed at the same time and waking up at the same time each morning. Helping to set your internal clock can let your body know when it’s time for sleep.
Loud sounds and bright lights from phones, TVs and tablets keep your mind from relaxing. To help unwind before bed, try reading a book in a quiet room with soft lighting.
Take a walk
With permission from your physician, walking can help strengthen your back and abdominal muscles while reducing lower back pain. And when you walk, your core body temperature increases and then decreases. The lower body temperature helps get your body ready for its sleep cycle.
Eat foods that promote sleep
Certain foods contain tryptophan which is a type of protein needed to create serotonin, the sleep-regulating hormone. Foods include fruits, whole foods such as fatty fish and milk, and carbohydrates with a high glycemic index like rice.
Take a deep breath
Deep slow breaths can help synchronize your heart rate and alleviate stress or pain. Taking deep breaths before bedtime can help you fall asleep quicker and help you fall back asleep if you wake up in the middle of the night.
Dr. Klim and the Medical Pain and Spine Care of Indiana team are here to help you with your medical pain and spine care needs. Call us at 317-776-7028 to schedule an appointment.