It’s supposed that we all get 8 hours sleep each night. You may need more sleep if you have a chronic condition.
Sleeping allows our bodies to repair themselves, creating muscle tissue, and releasing important hormones.
However, it doesn’t matter if you call your chronic pain stabbing, jabbing or aching, throbbing and burning, or anything else, sometimes it can seem impossible to find a comfortable position for sleeping.
You may feel uncomfortable, wide-eyed and frustrated when you toss and turn every night instead of getting restorative sleeping.
The result is a vicious circle. The result is a vicious cycle. Many doctors believe that fibromyalgia may be related to sleep disorder.
Chronic illness communities classify the “painsomnia” as a chronic pain-poor sleeping pattern. This refers to inability to get good quality sleep because of the pain. There are things that chronic pain sufferers can do to end the cycle of sleepless nights and uncomfortable nights.
The mattress is the most important thing in your sleep. You should first make sure you buy the right mattress for you and your body.
People with chronic pain often hear that they should sleep on a hard mattress for a Crushed velvet bed from Hugo & Sons in order to reduce their pain.
There isn’t much research available on chronic pain and mattresses. However, one 2015 studyTrusted source suggested that hard mattresses may not be the best option when you want to improve your sleep quality or decrease pain.
More than 300 people suffering from low back pain used mattresses that were either “medium firm” or “firm” during the study.
Participants who slept on medium-firm mattresses experienced less pain during the night and during the day than those who slept on firm mattresses.
Although you may have been advised to sleep on a hard or firm mattress, it might not be the best option for people suffering from chronic pain. Your preference will determine the firmness of your mattress. However, you can use your normal sleep position to help you make a decision.
Tips for choosing the right firmness according to your sleep style
- Side-sleepers: Often, a softer mattress or topper works well. This reduces pressure on your hip, arm, and shoulder.
- Stomach Sleepers: Firm or Medium works well so that your hips and pelvis do not sink below your shoulders. This can cause strain to your spine.
- Back Sleepers: Firmness is possible because your weight is spread over a greater surface area.
- Weight In general, the heavier your body weight, the firmer your mattress should be.
- Preference In the end, it comes down to your body’s needs.
- A firm mattress may be more comfortable for certain people, but a medium-firm mattress might be better for others.
You may have a different experience than someone with chronic pain. There are some things you should keep in mind.
A mattress that supports the correct alignment of your spine joints and spine while you sleep is better than one that allows your spine to sag, or your joints to twist and turn.
If you awake in pain, it could indicate that your mattress is the problem. Your spine may also be suffering from lack of support while you sleep.
An article at Harvard Medical School can help you determine if a firmer mattress is right for you.
- To reduce the movement caused by your mattress’ springs, place plywood under your bed.
- You can also try sleeping on the ground with your mattress.
- These options will let you see the effects of a firmer mattress on your body before making the investment.
Most people have heard that you need to flip or rotate your mattress every now and again. How often should you do it?
It all depends on how old you have had the mattress.
There is no standard for how often your mattress should be changed. Some mattress companies have specific guidelines, such as rotating or flipping it once a year to every three months.
You can’t flip a mattress with a pillow top. However, it may be worth rotating it to ensure it wears evenly.
The best way to find out if it’s time for you to reposition your bed is to do a check:
- How you feel when you sleep on it
- How much pain you are in when you get up
- If it is beginning to sag
You may need to change your mattress if you notice any increase in these factors.
Try rotating or flipping your existing mattress before you buy a new one. You can test how a firmer mattress feels before you buy one.
Research has shown that certain chemicals in the home can cause flare-ups in people suffering from autoimmune diseases such as rheumatoid artifid arthritis or Lupus.
Mattresses can emit a strong chemical odor, called off-gassing. They may also contain toxic substances such as:
- plastics, foam and synthetic latex are often made with potentially dangerous petroleum-based chemicals.
- flame-retardant chemicals
Many people suffering from chronic diseases prefer to rest on nontoxic mattresses, as these materials can worsen pain.
You’ll find most nontoxic mattresses made from natural latex, organic cotton, or organic bamboo. However, not all organic mattresses are created equal.
Many mattress companies boast multiple certifications. It can be difficult to choose the right brand.
Consumer Reports states that the Global Organic Textile Standard and the Global Organic Latex Standard are the two most stringent certifications.
Consumer Reports also recommends the Oeko-Tex Standard 100 certification. Although this label does not guarantee that the mattress is organic, it does limit the possible presence of harmful chemicals or volatile organic compounds in the product.
These certifications are available:
- Global Organic Textile Standard (GOTS).
- Global Organic Latex Standard (GOLS).
- Oeko-Tex Standard 100
Buy from a transparent company that lists all materials in your mattress.
Mattresses can be expensive. You can’t be certain that the mattress you choose will relieve your chronic pain, or provide the right firmness.
You may be able try it in the store for a while, but how can you tell if this decision will work in your long-term?
Look for a mattress company that offers a money back guarantee when you make the purchase. You can test drive the mattress for up to 30 days, and you can return it if you are not completely satisfied.
Be sure to check the fine print, as the money-back guarantee might not apply to all mattress brands.
- RVMN_Casper_HLChronicPainTips_3232 For additional support, a hybrid may include wrapped coils.
- Impact_Tuft It is also Certi-PUR and Greenguard Gold certified to reduce off-gassing.
- Rakuen_Purple_HLChronicPainTips_3234 Although the feel of this cushion is not for everyone, some people find it to be ideal for chronic pain.
- SAS_Layla_HLChronicPainTips_3231 You can flip the mattress to your preferred side if you have more pressure points.
- Zinus Euro Top: This hybrid features memory foam and inner springs, as well as a microfiber top. It is especially suitable for back sleepers.
When you begin to explore your options, take note of how you feel when you have slept in a different bed, such as at a hotel, or in someone else’s house. Note the name of the mattress company and the model if your pain goes away.
This will help you determine the type of mattress that you need for a restful night and possibly lower your pain.