Low Back Pain and Sleep Part 2 

Last time, we talked about the relationship between low back pain (LBP) and sleep deprivation, and found out that it’s a two-way street, i.e., sleep loss can lead to LBP and LBP can trigger sleep loss. This time, we’ll look at ways to improve your sleep quality and reduce your low back pain. There are several ways to improve sleep quality. Here are some:

1. Turn off the lights

Complete darkness is the best, but anything as close to it as possible can also do. We’ve realized that even the tiniest, unnoticeable bit of light in the room can mess with your internal clock and your pineal glands production of serotonin and melatonin. Make sure you cover your windows with drapes or blackout shades for a good night’s sleep.

2. Stay Cool

The temperature in bedrooms should be around 21 degrees Celsius or 70 degrees Fahrenheit. At around 4 hours after you fall asleep, the internal temperature of your body drops to its lowest level. According to scientists, a cooler bedroom mimics the natural temperature drop of your body.

3. Move the Alarm Clock

It’s advisable to keep your alarm clock out of reach (at least 1 meter or 3 feet away) to force you to get out of bed and do your morning activities. Keeping it out of reach also will ensure that you are not inclined to stare at it during the night.

4. Shun from Loud Alarm Clocks

It’s highly stressful and disturbing on your body to be suddenly jolted awake. Thus, you should avoid loud alarm clocks. If you are constantly getting a good night’s sleep, then an alarm may even be needless.

5. Reserve your Bed for Sleeping

Shun from this habit of watching television or doing work in bed because you may find it more difficult to relax and fall asleep.

6. Get to Bed Before 11 p.m.

The hours of 11 p.m. to 1 a.m. are very important; your adrenal system does a majority of its recharging between these hours. After such arduous task, adrenal normally burns-out, and this leads to fatigue and other issues. So, getting to bed before 11 p.m. is very important as far as improving your sleep quality and reducing your LBP is concerned.

7. Make sure you are consistent when it comes to your bed time

Try to go to bed and wake up at the same time every day, including weekends, because this will undoubtedly help your body get into a sleep rhythm. It will also make it effortless to drift off to sleep and wake up in the morning.

8. Establish a Bedtime Routine

Use aromatherapy or essential oils, or consider deep breathing or meditation, or a good massage from your partner before you start to sleep. It will relax as well as reduce your tension from the day.

9. Eat a snack rich in protein several hours before bed

This will help provide the L-tryptophan required for the production of serotonin and melatonin. With high melatonin and serotonin in your body, be sure to have enough sleep and incredibly reduced LBP.

There are other tips that also promote a good night’s rest, but those will be discussed next time because this is a very crucial topic that can literally add years to your life and life to your years.