Dr. Stefano Sinicropi, M.D.

We’ve said it on the blog many times in the past, but sleep is incredibly important for your spine and whole body health. However, even if you’re aware that sleep is an important process, that doesn’t mean that restful sleep is always easy to come by, especially if you are plagued by back pain. In today’s blog, we want to talk about some of the ways to overcome sleep issues that you’re experiencing due in part to a spinal issue.

Sleeping Better Despite Back Pain

Healthy sleep can be hard to achieve if you’re plagued by nighttime back pain, but conversely, if you can find ways to improve your sleep patterns, you may notice that back pain is less of a bother at bedtime. Here’s how you can work to prevent back pain from causing issues falling asleep or staying asleep.

1. Be Active Throughout The Day – Preparing for a healthy night’s sleep begins during the day. Not only is movement and exercise helpful for your spine, but it also helps to tire your body so that it is ready for a good night’s sleep when the time comes. If you are inactive or napping during the day, it can be harder to force yourself to fall asleep at night.
2. Reevaluate Your Mattress And Pillow – It will be easier to fall asleep and stay if your spine is adequately supported. Not all mattresses and pillows are built the same, and if it’s been a while since you upgraded your sleeping spot, consider investing in a more supportive mattress or pillow. A mattress that’s too firm will force extra stress onto your spine, while a mattress that’s too soft will cause you to sink in too far, potentially creating specific points of pressure along your spine. Look for a firm yet supportive mattress, and make sure that your pillow doesn’t prop your head up too far so that it’s out of a natural alignment.
3. Make The Room Dark And Cool – Light sources can interrupt your sleep, and it can be tough to fall back asleep if you have back pain once you’re awake. Aim to make your bedroom as dark as possible and free from light sources like televisions or smartphones that can prove disruptive to your sleep schedule. Also, try to keep the room cool, as warmer temperatures can also leave you tossing and turning all night as your body works to regulate this heat.
4. Hydrate – Staying hydrated can help to boost circulation and prevent issues like nighttime muscle cramping or spasms, but at the same time, drinking too much water before bed can cause you to wake up with the urge to go to the bathroom, which can certainly interrupt your sleep. Drink some water before bed so that you’re hydrated and your spine can get the nutrients it needs from a healthy circulatory system, but be careful not to overdo it.
5. Avoid Late Night Exercise And Caffeine – Exercise and caffeine can help to give you an extra energy boost during the day, but be careful not to overrely on these things late in the day. Exercise can increase your heart rate, which usually slows as you drift off to sleep, and caffeine can block some sleep-inducing receptors in your brain. Avoid these options within an hour or two of bed if possible.
6. Destress – If you’re feeling stressed or anxious, it can be hard to fall asleep regardless of whether or not you have back pain, so it’s important that you find healthy outlets for stress relief. We understand that this can be easier said than done, especially if back pain is a main source of stress in your life, but take some time to examine the sources of stress in your life and brainstorm some ways to relieve them. Whether that involves exercise, breathing techniques or assistance from a spine specialist, really make it a point to get stress under control, and you may find that restful sleep comes easier.

For more help improving your sleep quality and overcoming spinal issues that are causing discomfort, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.

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