Sleep Comfortably

Sleep Comfortably

Do you wake up in the morning feeling more tired than you did when you went to bed? Something's wrecking your sleep. Maybe it's your bed. It's time to investigate.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue, anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain, restlessness

Triggers:

Treatments:

Categories: Rest

Duration

14

The Best Mattress

Choose a comfortable mattress. You don't have to spend a lot of money. Studies show that a medium-firm mattress is best for most people. Pick one that's comfortable for you. If your mattress is too firm, add an egg crate mattress pad.

Prompt: Goodbye lumps.

CTA: Be choosy about your mattress.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue, anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, insomnia, pain

Triggers:

Treatments:

Categories: Rest 

The Right Pillow

Choose the best pillow for your sleep style:

* Back sleepers need a thinner pillow with extra loft in the bottom third to cradle your neck.

* Side sleepers need a firmer pillow to fill in the distance between the ear and outside shoulder.

* Stomach sleepers need a very thin, almost flat pillow.

Even if you don't need a pillow, tucking one under your stomach can help prevent lower back pain.

Prompt: The right stuffing.

CTA: Rest your weary head.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue, anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, insomnia, pain, neck pain, lower back pain

Triggers:

Treatments:

Categories: Rest 

Easy-on-Back Sleep

Your sleep position can help or worsen your back pain. Sleeping on your stomach puts stress on your back. Try sleeping on your back or your side.

If you sleep on your back, put pillows under your knees for support.

If you sleep on your side, put a pillow between your knees so your spine is neutral. And pull your knees slightly up to your chest.

Prompt: Sleeping wrong?

CTA: Know the best sleep position for your back.

Conditions: Back pain

Symptoms: Pain, stiffness, aching, muscle pain, pain when standing, pain with movement, lower back pain

Triggers:

Treatments:

Categories: Rest 

Firm's Better for AS

If you have ankylosing spondylitis, choose a firm mattress to help reduce your back pain. Also, use a very flat pillow under your head instead of a thick one.

If your back pain is caused by other problems, look for a medium-firm mattress. It should be about a 5 on a 10-point hard-to-soft scale. Be sure to try out a mattress before buying.

Prompt: Soft on your back?

CTA: Go firm for better sleep.

Conditions: Back pain

Symptoms: Difficulty sleeping, weakness, stiffness, aching, muscle pain, pain when standing, pain with movement, lower back pain, upper back pain

Triggers:

Treatments:

Categories: Rest 

Mattress Makeover

If you can't buy a new mattress, improve your existing one. Add a sheet of plywood between the mattress and box springs or the base of the bed. Or, ask someone to move your saggy mattress onto the floor for better support.

Prompt: Mattress makeover.

CTA: Make your old mattress better.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue, anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, insomnia, pain, neck pain, lower back pain

Triggers:

Treatments:

Categories: Rest 

Using Heating Pads

It's tempting to lie down on a heating pad in bed when you have pain. Instead, use your heating pad while sitting on a chair or a sofa. Lying with your body weight against a heating pad puts you at risk of burns to the skin.

Prompt: Using heating pads?

CTA: Stay cool in bed.

Conditions: Back pain, fibromyalgia

Symptoms: Difficulty sleeping, weakness, stiffness, aching, muscle pain, pain when standing, pain with movement, lower back pain, upper back pain

Triggers:

Treatments:

Categories: Rest 

Getting Up Safely

If you have back pain, never jerk yourself up from a lying position in bed. Instead, roll onto your side. Bend both knees. Then push yourself up with your hands while swinging your legs over the side of the bed.

Avoid bending forward at the waist as you stand up. This can put strain on your back.

Prompt: Rising with pain?

CTA: Protect your back in bed.

Conditions: Back pain

Symptoms: Pain, difficulty sleeping, stiffness, aching, muscle pain, pain when standing, pain with movement, lower back pain, upper back pain

Triggers:

Treatments:

Categories: Rest 

A Pre-Bedtime Bath

Try taking a warm shower or bath before bed to help you sleep. Warm water helps some people relax stiff muscles before bedtime. Studies suggest that adequate deep sleep helps people manage pain better.

Prompt: Soak to sleep?

CTA: Relax muscles with a warm bath.

Conditions: Back pain, osteoarthritis, rheumatoid arthritis, fibromyalgia

Symptoms: Symptoms worse in evening, reduced joint movement, stiffness, stiff joint, swollen joint, joint pain, muscle pain, lower back pain, upper back pain, tenderness, difficulty sitting down, difficulty standing up, difficulty walking, limp, morning stiffness, neck stiffness, joint tenderness, pain at night, all over pain, ankle pain, buttock pain, elbow pain, foot pain, finger pain, hand pain, hip pain, jaw pain, knee pain, neck pain, shoulder pain, wrist pain, symptoms worse in A.M., pain, symmetrical pain, insomnia, difficulty walking, limp, morning stiffness, neck stiffness, joint tenderness, pain at night, difficulty sleeping, aching, muscle spasms, arm cramping, leg cramping, arm pain, leg pain

Triggers:

Treatments:

Categories: Rest 

Neutral Neck Tips

When you need to rest, keep your neck in a neutral position. This puts less stress on your neck muscles and causes less pain. Place a rolled up towel or small pillow under your neck to help keep your neck aligned with your spine.

Prompt: Rest your neck.

CTA: Pain-free positions for your neck.

Conditions: Neck pain

Symptoms: Difficulty moving neck, stiffness, aching, burning, pain, pain when tilting head, pain when turning head, tenderness, base of neck pain, side of neck pain, upper back pain, sharp pain, tenderness, numbness, tingling, pinched nerve

Triggers:

Treatments:

Categories: Rest 

WebMD Medical Reference Reviewed by Melinda Ratini, DO, MS on February 10, 2016

Sources

SOURCES:

American Academy of Physical Medicine and Rehabilitation: "Low Back Pain."

American Physical Therapy Association: "What You Need to Know About Neck Pain."

Arthritis Foundation: "Get Enough Sleep."

Arthritis Foundation: "How to Care for Yourself."

Heffner, K. The Clinical Journal of Pain, January 2011.

The Better Sleep Council: "Americans Get Physical After a Good Night in Bed" and "The Better Sleep Guide."

University of Missouri-Columbia: "Mechanical Low Back Pain."

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Back Pain."

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