Trying not to lose sleep over insomnia

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Sleep is so important for tissue repair and recovery.

Often when we are experiencing pain for whatever reason – then sleep patterns become disturbed. Inadequate rest and recovery can lead to delayed repair which prolongs the pain, which can interfere with sleep patterns, which can mean inadequate repair which can prolong the pain………… etc etc.

What ever the cause of the pain, breaking that cycle is an important part of the recovery process.

There are a number of simple self help ways of helping to improve your sleep.

  • Develop a routine
  • Do you nap during the day? Reduce the time you take to 30 minutes or less.
  • Avoid caffeine for up to 3 hours before bed.
  • Avoid active stimulating exercise for up to 2 hours before bed.
  • Try to keep to a similar bedtime every night.
  • Keep you bedroom at an even temperature, neither too hot nor too cold. (16c is recommended)
  • Do you really need a TV in the bedroom?
  • Avoid  laptops  in the bedroom.
  • Avoid lots of pillows. One good pillow for neck support is adequate.
  • Use other pillows for support of legs, lower back etc (if you can only sleep on your stomach then a pillow under your pelvis may help to relieve back and neck strain)
  • Finally …… if you wake in the night don’t lie there trying to force yourself back to sleep. It may help to get up and read for a short while before returning to bed.

Ultimately you will need to address the causes of sleep disturbance. The above may help to put you in a better frame of mind to do that.

 

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