Breaking the cycle of insomnia and chronic pain

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Chronic pain can make it difficult to get to sleep at night. Meanwhile, lack of sleep can make inflammation worse causing greater pain the next day. The result can be a vicious cycle of pain and sleeplessness. Fortunately, there are ways to end this cycle. Read this sponsored post to learn some of the ways in which you can do this.

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Take a hot bath before bed

A hot bath can help to relax muscles and flood the body with endorphins. This could help to reduce pain, making it easier to fall asleep at night. A hot bath can also reduce stress, which is also a contributor to both inflammation and sleepless. 

Some people find that using certain bath products like lavender oil and epsom salts can further improve pain relief. If you want to reduce pain before bed, such products could be worth trying. 

Avoid inflammation trigger foods

Certain foods can make inflammation worse, which can increase pain. These are best avoided in the evening before bed.

Foods that are high in sugar are known for causing inflammation. If you like to snack on milk chocolate or sweets before bed, you may want to switch out these foods for savoury snacks.

Foods containing trans fats should also be avoided. These are found in many processed fatty foods such as frozen pizza, microwave popcorn, cakes and fries.

Some of the best foods to eat before bed include nuts, fish, turkey and milk. 

Person cuddling a pillow

Take supplements that relieve pain and promote sleep

There are various supplements out there that both relieve pain and promote sleep at the same time. These are perfect for those with chronic pain battling insomnia. 

CBD is one example. This is an extract from the cannabis plant with relaxing pain-relieving qualities. CBD is most commonly consumed as an oil – you can purchase CBD oil from the UK. It’s also possible to consume CBD in the form of tablets or apply it as a topical cream.

Valerian root is also known to have both pain-relieving and sleep-boosting properties. This root from the valerian plant is commonly consumed as a tea – you can purchase it from many herbal pharmacies. 

Make sure your bed is comfortable for a better night sleep

An uncomfortable mattress or a lack of pillows could be making your pain worse and keeping you up at night. Make sure that your bedding is as comfortable as it can be.

Those with back problems or joint problems may find that an orthopaedic mattress helps. These are designed to reduce the strain on key pressure points.

Meanwhile, consider whether placing pillows in key places is helpful for you. For instance, laying flat on your back with a pillow under your knees could greatly help to relieve lower back pain. 

Go to bed at a reasonable time

This might seem obvious, but so many of us are guilty of it. If you go to bed late and have to get up early, you’re not ever going to get enough hours.

Ideally, we should all be getting seven hours of sleep per night in order to complete our cycle. This cycle is necessary for reducing inflammation and providing body parts with nutrients they need, which could mean less pain the next day.

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