7 Ways to Enjoy a Good Night’s Sleep When You Have Back Pain

Is back pain keeping you up at night? You’re not alone. Back pain is one of the most common health complaints worldwide. However, as common as it is, facing back pain is far from an easy discomfort to experience, especially when your pain flares up at night when you’re trying to have a restful sleep. If your back pain is robbing you of the high-quality sleep you need to function at your best, it’s time to act. Real Good Tea shares some effective ways to relieve your back pain and get a better night’s sleep—without prescription painkillers or sleeping pills. 

1. Treat Yourself to a Massage 

Massage therapy is a great way to help relieve pain. Take some time to research an experienced massage therapist in your area to discuss your back pain. It’s important to have them tailor your massage experience specifically to your needs. Not only can regular massages help with pain, but they can also help relax your body and decrease stress, making it easier to fall asleep at night. 

2. Be Smart About Your Choice of Beverages 

When it comes to getting a better night’s sleep, you should drink less alcohol and caffeine, particularly as bedtime approaches. Delicious tea blends from Real Good Tea are a great alcohol alternative and coffee replacement, and each beverage has many health benefits over alcohol, caffeinated, and sugar-filled drink options. Not to mention, a beverage that includes anti-inflammatory ingredients like turmeric, ginger, and quercetin are helpful in tackling back pain. Real Good Tea has all of the above!

3. Don’t Work in Your Bedroom 

Do you work from home? While the flexibility to work remotely can give you greater freedom and control over your professional life, it can also hurt your sleep quality. Working in the bedroom is a recipe leading to sleeplessness. 

It’s important to draw a line between your work and personal life. The bedroom should be a place of relaxation and a sacred space to escape from work worries. 

Establish a consistent work routine, keep work out of the bedroom, and try not to work too late into the evening. Again, as mentioned above, be sure to watch your caffeine consumption, and try to be mindful of how your daytime activities can affect your sleep! 

4. Stretch Before Bed  

Stretching regularly is one of the best things you can do to cope with back pain. According to Body By Yoga, yoga may even help reduce your need for pain medication. Many yoga poses target common causes of back pain, including weak abdominal muscles and lack of hip mobility. By stretching and strengthening your body, you can reduce the strain on your spine. Stretching is also a great way to wind down in the evening and trigger a relaxed mental state before bed. Research shows that stretching can relieve stress, improve blood flow, and soothe tension. 

5. Invest in a Better Bed (and Mattress) 

Is your bed making your back pain worse? Take heed to when your back pain is at its worst. Is it first thing in the morning? If so, there’s a chance your mattress could be to blame. A mattress that is too firm, soft, or sagging unevenly can exacerbate back pain by forcing your spine out of alignment and straining the muscles in your back. Consider buying a new mattress if your bed has seen better days. If you’re looking into a foam mattress, do your due diligence. Read reviews, visit stores, and determine what may work best for you. Memory foam mattresses have become increasingly popular thanks to patented innovations that make the material breathable and supportive. Consider your sleeping habits and desired firmness level, and find a manufacturer that backs their product with a warranty. 

Healthline recommends buying a mattress from a store with a generous return policy so you can give it a real test run. It’s likely that you just may need to sleep on the mattress for a couple of months to get a real feel for it! 

6. Invest in a Better Pillow 

We can all agree that getting a good night's sleep can be challenging, especially for individuals with back pain. Fortunately, selecting a good pillow can significantly improve your quality of sleep. A good pillow should support the head and neck's natural alignment, reducing strain on the spine and alleviating back pain.  

For individuals with back pain, a firm pillow that provides ample support for the head, neck, and shoulders is ideal. Memory foam pillows are an excellent choice as they contour to the shape of the head and neck, providing support and pressure relief. It is also essential to choose the right pillow height. A pillow that is too high or too low can cause neck strain and increase back pain. Also, selecting a pillow with breathable materials can regulate temperature, providing a cool sleeping surface and a comfortable sleeping environment. 

7. Exercise for Better Sleep and Less Pain 

Like stretching, exercising during the day can help to relieve back pain and improve your sleep. Certain types of exercise, such as running, can strengthen your spine while others, like core workouts, can help stabilize your back as you move. Just be careful not to exercise too late at night. Exercise triggers the release of endorphins and raises your body temperature, both of which can make you feel awake and alert. Give yourself one to two hours between exercising and going to bed to ensure your workout doesn’t disrupt your sleep quality. 

Yes, it can be hard to get a night of good sleep when you suffer from back pain. But the good news is that there are many steps you can take to reduce and possibly eliminate back pain and improve your sleep. Visit a massage therapist, start stretching, keep your body moving, and consider buying a new mattress. You’ll be surprised by how much better you feel! 

Real Good Tea blends are naturally powered by vitamins, botanicals, adaptogens and hemp that simplify an on-the-go healthy lifestyle.