Strategies for Improved Sleep
If pain (or any other reason) is affecting the quality of your sleep, start by identifying the cause of the problem. The first step is an assessment of the sleeping environment and lifestyle habits. Here are some questions to answer:
- Is the bedroom a quiet place and are all lights switched off? Is there a television or laptop (and associated glare) in the bedroom?
- What are you sleeping on? How old is the mattress? Does your pillow provide enough support for your neck and head?
- What are you eating and drinking before you go to sleep? Are you consuming caffeinated beverages late in the day? Are you eating big meals close to bedtime?
- Are you sleeping at the same time every day? Are you avoiding stressful conversations or situations before going to bed?
By facilitating an environment that is quiet and comfortable, you will set the stage for sound sleep. A physical therapist can also help you sleep better by teaching you techniques such as autogenic relaxation, progressive muscle relaxation, and visualization.