Sleep And Early Morning Body Pains: Prevention and Remedies
What defines a good night’s sleep is the refreshing feeling of the morning after. It is enough to wake up to the sound of loud alarm bells, which for most of us, is a signal of the beginning of a hectic and stressful day. You can then Imagine having to wake up with soreness or pain in one or more parts of your body. Besides the fact that it can drain the fun and positivity out of the day, making you moody all day long, it can also lead to significant health problems if not properly managed.
Identifying and removing the actual cause(s) of body pain after waking up can help you to mitigate this problem and improve your overall health status. In this article, you will be exposed to common pains associated with waking up, their causes, and useful tips for managing them. Importantly, you’ll learn how to prevent these pains.
Common Types Of Body Pain From Sleep
Sore Or Stiff Neck
A sore or stiff neck on waking up might turn out to be the worst way to start the day. It can make easy and simple neck movements very painful and difficult. It is usually caused by stress or strains to the muscles in the neck region, and this is majorly due to the use of poor quality pillows or awkward sleeping positions such as twisting or bending the neck to one side during sleep especially for long hours.
Lower Back Pain
Although there are many possible causes of lower back pain in the morning, how you sleep through the night can be an important contributing factor. Any sleep habit that compromises the natural curve of the spine is a potential cause of back pain. These could range from awkward sleeping positions to poor choice of mattresses and pillows, amongst others.
Frequent stiffness or pain in one or more joints of the body in the morning, especially in adults, is usually an indication of worn-out joints or inflammation from a condition referred to as arthritis. As you grow older, changes in your body cause the cartilage- a flexible substance that cushions bones at their ends, to dry out. And this makes your bones rub directly against each other, thus, leading to pain. In addition, your joints produce less of a lubricating fluid known as synovial fluid, which makes your joints feel sore and stiff.
This phenomenon is sometimes referred to as “morning gel” because the joints harden like gelatin after a few hours of inactivity (e.g during sleep). If you have been diagnosed with this medical condition by your doctor, while you can not reverse the effect of aging, you can make important steps to reduce the pain.
Causes Of Body Pain From Sleep
Many of us are guilty of not giving much thought to the way our bodies are positioned or the kind of pillow we use. But these factors and many others have been shown to trigger or worsen different types of pain that are experienced after waking up. The good thing, however, is that many of these factors are controllable. That is, we can alleviate many of our body pains by making informed changes to our sleep habits. Here are some common causes of body pain:
Your Sleeping Position
Your sleeping position could be the cause of your frequent morning body pain. For instance, sleeping on one’s stomach has been associated with several incidences of body pain. Yes, sleeping on your stomach increases your chances of bending your neck or twisting it to one side for a long time. This puts a strain on your neck muscles and can make them feel sore, while your neck joints become stiff in the morning. This position can also cause back pain by straining your spine and back muscles, especially if you sleep on a low-quality mattress that offers little or no support. So, sleeping in awkward positions can cause intolerable pressure on your joints, and this can lead to joint or back pain.
The ideal sleeping position as recommended by experts is that you should sleep on your side or your back with a pillow placed beneath your knees. However, if sleeping on your stomach is the only practical or convenient position for you, then placing a pillow under your lower abdomen can provide needed support to your pelvis, help take pressure off your back, and minimize pain. Though little attention has been drawn to the use of pillows in recent times, they are invaluable to experiencing pain-free mornings.
Given that on average, a person sleeps 8 hours a day, that’s a lot of time your head and neck spend on a pillow each day! It thus makes sense that the right choice of pillow is key if you want to enjoy a good night’s sleep, and have a healthy body, free of pain. A poor-quality pillow that does a terrible job at providing needed support for your head and neck can cause a build-up of tension in your neck muscles, thereby causing neck pain and stiffness in the morning.
The best pillows offer adequate support and cushioning, and at Cuddlepedic, we have the coolest pillows in the city! Our pillows are made from a unique mixture of cool gel foam and poly fibers which are suited to adapt to the shape of your neck, head, and shoulders. This helps to prevent muscle strains and relieve pressure points in your head and neck region, the overall effect being a sound and dreamy sleep; a refreshed mind and body full of energy and positivity for the day ahead.
Another interesting thing about Cuddlepedic pillows is that whatever sleeping position you like best, whether you’re a back sleeper, a side sleeper, or even a stomach sleeper, we have got you covered with the unique interior zipper design that makes it easy for you to adjust the pillow to your specific requirements.
The right choice of pillows like those at Cuddlepedic can also help with joint pain and stiffness such as those associated with arthritis. Sleeping on your side with a Cuddlepedic pillow between your legs will cushion your knees and reduce pressure on each knee so that they don’t rub against each other.
Night sweats are known to cause reddening of the skin, which may lead to body aches in the morning. You can alleviate this problem by using a pillow with high thermal conductivity. Cuddlepedic pillows are made of a fabric blend designed to move heat quickly through the pillow and away from you.
A firm mattress with good support is more suitable than a very soft one without adequate support. This is because your back or belly can get sunken into the mattress, thereby altering the natural curve of your spine. While acquiring a new mattress can greatly improve your sleep and prevent you from having body aches in the long run, you should also note that it will take a few days for your body to adjust to the new sleep surface, and hence, you may experience some minor discomforts.
Your Sleep Hygiene
Our bodies become more sensitive to pain after a poor night’s sleep. We may find out that body aches are even more painful after inadequate or irregular sleep patterns. Consistently adhering to a routine of adequate sleep and wake times give your body enough restorative rest, thereby offering you a rejuvenated feeling in the morning.
The following are useful tips that can help you get a good night’s sleep and a pain-free morning:
- Invest in high-quality pillows and mattresses. E.g Cuddlepedic pillows.
- Avoid foods that may promote inflammation such as white bread and pastries. Rather, adopt a diet rich in antioxidants- such as vegetables, fruits, seafood, and whole grains,which help to reduce inflammation.
- Adequate exercise improves joint movement and reduces stiffness by providing lubrication but be careful not to overdo it. Aim for 30 minutes of moderate exercise a day for most days of the week.
- Take vitamin D supplements to help strengthen your bones.
- Change your sleeping position or sleep on your side with a pillow between your knees.
- Avoid smoking as this may prevent oxygen in the blood from reaching your muscles and bones.
- Adherence to given medications if you have been diagnosed with a medical condition by a doctor.
If body pains persist after making the necessary adjustments above, you should consult your health practitioner.