These Methods Can Improve Your Ability To Fall To Sleep When You Have Back Pain

Posted on: 17 August 2016

One of the biggest concerns about back pain is that it can commonly interfere with your ability to sleep. In addition to causing you to wake up during the night, back pain can also make it difficult to fall asleep, which can leave you tossing and turning—and stressing that you'll be tired the next day. Seeing a chiropractor can help to diminish your discomfort, but it still may take several appointments until you're free of pain. Until you reach the point at which you no longer have pain and can fall asleep minutes after your head hits the pillow, here are some ways to improve your ability to drift off.

Set A Bedtime

Although your schedule may occasionally result in a late night, it's often easier to fall asleep quickly—even if your back is uncomfortable—if you try to go to bed at the same time each night. Doing so creates a habit in your body and can often help you begin to feel tired shortly before your "bed time." Conversely, going to bed one night at 9 p.m. and the next night at midnight can make your body feel highly confused, resulting in a restless feeling in which you're more aware of your back pain as you toss and turn.

Give Your Digestive System A Rest

Eating too close to bedtime can make it difficult to successfully fall to sleep. Feeling full, noticing your stomach gargling and other such issues can make your body feel awake. As you lie in bed, you'll move around to attain the right position and often experience an increase in your back pain. It's best to eat dinner in good time and avoid snacking in the evening—especially on heavy snacks. Likewise, you should avoid alcohol or caffeine in the evening, too, as these products can hinder your sleeping ability.

Scent Your Room With Oils

Several different essential oils can be helpful at promoting relaxation and allowing you to drift off to sleep soon after you get into bed. Lavender is commonly associated with sleep, but other oils, such as chamomile, bergamot and sandalwood, are also suitable. Place a few drops of one of these oils on your face so that you can smell the aroma, or consider rubbing the oil into your hands and then touching your pillow. An essential oil diffuser is another way to release these relaxing scents into the room to allow you to drift off to sleep with ease, even with back pain.