Science has shown that the quality of sleep has an impact on almost every aspect of health and wellness, from general performance to preventing disease. But there is also evidence that shows a direct link between sleep and being able to relieve pain. Which is not a surprise.
If you sustain an injury while playing sports, it is likely to hurt more if you've been staying up half the night. And this finally becomes a vicious cycle; If you are in pain, it will be more difficult for you to sleep. The athlete’s practitioners have been using sleep as a method of healing for several years. A recent study on the pain / sleep connection showed that getting your recommended seven to eight hours of sleep can reduce the intensity of your pain, whether it's due to a broken arm or persistent back pain.
Adequate sleep reduces pain and painkiller doses
The study findings confirm that pain is a "whole-body" phenomenon. Which could have an impact on treatment. “What we discovered explains the self-imposed cycles that contribute to the global epidemics of sleep loss, chronic pain and even opioid addiction. If patients slept well, doctors could reduce the dose of these powerful but harmful drugs that have unpleasant side effects.
Instead of always prescribing medications, doctors might "prescribe sleep" in some cases. Pain is a natural part of life and it is impossible to eliminate it. But research showed that when people experience long-term pain, their brains change in a way that makes it almost impossible for the pain to ease itself. "In certain cases, the pain creates more pain.
"This is known as sensitization and it can lead to chronic pain, which is difficult to treat with traditional pain relievers." That's why improving sleep quality is the new approach to preventing the transition from acute injury to chronic pain.
Tips to reduce pain through rest
These are the best suggestions you can follow to have a better night and reduce or relieve pain:
A dark and cool space, and no screens, caffeine, or alcohol
If you are in pain and have trouble sleeping well, make sure you have a dark bedroom and keep the temperature relatively low (15-21 degrees according to the National Sleep Foundation). Stay away from screens at least an hour before bed. And remember, no caffeine or alcohol near bedtime.
A hot shower at night
Taking a hot shower an hour before bed can be effective if you have trouble sleeping. It sounds simple, but there is actually science behind it. Paradoxically, bathing in hot water cools the inside of your body. A hot shower is very relaxing, but it also signals the body that it is time to go to sleep, so the body begins to release hormones and natural chemicals that promote sleep.
A mindfulness meditation against pain and sleep can be effective, particularly in the case of chronic pain. You can incorporate mindfulness meditation as part of your bedtime routine, and you will notice significant changes.
Sleeping at the same time every day
Being regular and consistent with bedtime and wake-up time is important. Go to bed and wake up at the same time every day, including weekends. Sleeping in on the weekend may seem nice, but it really won't do anything to help you recover from lack of sleep during the week.
Make sleep a priority
Protect your sleep at all costs, because it will help you recover from injuries faster and make you more resilient. The dream is powerful. Not only can it help release your own body's natural pain relievers, it can increase your psychological ability to tolerate pain and adversity in all sorts of ways, while also helping you be more productive, whether you're in pain. or not.
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