How to Get Better Sleep to Prevent Back Pain
By Michele Perez, MD
In today’s hectic world, sleep can seem like a luxury. Between work, school, and social obligations, many of us feel like we don’t have time to get enough sleep, and when we do have time to catch some z’s, we can’t manage to turn our brains off. And for those who suffer from back pain, lack of sleep can lead to a period of increased pain. As we spring forward on March 10, most of us will find that it takes our bodies a few weeks to adjust to the time change. Here are some tips that can help you prepare for bedtime and get better sleep to prevent back pain.
Electronic Devices and Sleep
These days, our electronic devices are practically part of our bodies. While they are useful tools, our electronics can also have a big impact on our ability to sleep. According to the National Sleep Foundation, not only can the light emitted by our phones and other electronics keep us up at night, using electronics before bed can cause the brain to stay active, making it harder to sleep. One tip is to stop using your electronic devices at least one hour before you go to bed. If you want to get a better night’s rest, you might consider removing the electronics from your bedroom.
Your Sleeping Environment
Just a few changes to your bedroom can have a big impact on your sleep. It is recommended to sleep in a cool environment, the ideal temperature being between 65 to 68 degrees. Another recommendation is to keep your bedroom dark. Street lights, lights from other homes or from your electronic devices can disrupt your sleep. Lastly, I recommend starting a short breathing/meditation exercise before going to sleep.
Diet and Sleep
Your diet and the timing of your meals can have a big impact on your sleep cycle. Eating late at night, for example, can make it harder for your body to shut down and could result in an upset stomach that will keep you up. In addition, eating sugary foods and drinks or caffeinated beverages close to bedtime can make falling asleep more difficult, so it’s best to avoid them before you hit the hay.
Exercise and Sleep
The more energy you burn during the day, the easier it will be for you to nod off at night. In addition, leading a sedentary lifestyle can make it more difficult for you to fall asleep. If you’re having trouble heading off to dreamland, getting some exercise may be the prescription you need.
Getting enough sleep is one of the most important factors that can affect your overall wellness, including your spine health. If you’re not getting enough sleep, it’s a good idea to talk to your doctor about it. In addition to the tips listed above, they may be able to give you some additional advice to help you get better sleep to prevent back pain. If you are experiencing back pain, the physicians at Resurgens Spine Center are here to serve you at one of our 24 metro Atlanta offices.
Michele Perez, MD, received her medical degree from Louisiana State University Medical Center in New Orleans, LA. She completed her residency in Physical Medicine and Rehabilitation at Emory University in Atlanta, GA, where she served as Chief Resident during her last year of residency. She is Board Certified in Physical Medicine and Rehabilitation. Additionally, she is a member of the North American Spine Society. Dr. Perez serves on the Board of Directors for Resurgens Orthopaedics and on the Medical Executive Committee for Northwest Surgery Center. She practices at the Resurgens Canton and Kennesaw locations.
