A pinched nerve is a very painful condition, and can make it difficult for the sufferer to sleep. You may have trouble finding a comfortable position, dealing with pain, or just relaxing before bed. There are several things that can be done so that you can sleep well in a pinched nerve condition.
Step
Method 1 of 3: Finding a Comfortable Position
Step 1. Use a firm mattress
A firm mattress is better at supporting the body, and prevents the body from bending on the nerves, making the pain worse. If you don't have a firm mattress, consider sleeping on a sofa or chair that can be pushed back.
You can also place a board under the mattress so it's firm and doesn't sink. Another option is to lay the mat on the floor until you recover
Step 2. Lie on your back if your neck hurts
If your neck hurts from a pinched nerve, try lying on your back. Place a pillow under your neck and knees to keep your back straight. This position helps relieve pain due to pinched nerves.
Make sure the pillows are at the right level. Sometimes, flexing your neck can relieve pain. Some people use thicker pillows. However, avoid thick pillows as they will shorten the muscles in the front of the neck. Instead of elevating the pillows, it is better to elevate the headboard, which will be described below
Step 3. Try lying on your side for sciatica pain
The hip nerve extends from the lower back to the hips and buttocks, and down to the legs. When this nerve is pinched, you may feel pain and numbness in one leg or side of your lower back, hip, or buttocks. Lying on your side may be helpful if the cause of the pain is sciatica pain.
- If you're not comfortable lying on your side, bring your legs toward your chest. Use pillows to support him and find a position that is as comfortable as possible.
- Choose the side that feels most comfortable.
Step 4. Raise the headboard
Raising the head of the bed can also relieve pain. If your headboard can be lifted, try and see if you are more comfortable than the flat position. If so, try sleeping in that position.
- Remember that it is better to raise the head of the bed than to pile up the pillows. The headboard can be raised 15-20 cm by placing a block of cement or wood under the foot of the bed where the headboard is. This strategy is also helpful if you have frequent heartburn or acid reflux.
- If you can't raise the head of the bed, try using a firm pillow or stacking a few pillows under your back to raise your upper body.
Step 5. Position the arms carefully
If the pinched nerve is in your arm or wrist, you should position the area comfortably. One option is to sleep on your back and place your arm or wrist on a pillow.
- If you prefer to sleep on your side, choose the side that doesn't hurt and place a pillow in front of you to support the sore arm or wrist.
- Do not sleep on the side of the arm that is hurting by a pinched nerve because your condition will get worse.
Step 6. Use a support if you have one
You may have to wear a brace or splint to prevent movement in the affected area. A splint or brace is often used for pinched nerves in the wrist. If your doctor recommends you wear a brace or splint, make sure you also wear it at night.
Limit the use of supports at night only. Do not wear it during the day so the muscles can move and train. If the neck remains rigid and immobile, its muscle resistance will decrease and become weak
Method 2 of 3: Relieve Pain
Step 1. Use painkillers if needed
Over-the-counter medications can also make it easier for you to sleep. Try taking ibuprofen, naproxen, or acetaminophen to ease the pain of a pinched nerve and help you sleep.
- Make sure you read and follow the instructions on the package before taking over-the-counter medications.
- If your doctor prescribes a pain reliever, make sure you take the dosage as directed.
Step 2. Take a warm bath before going to bed
A warm bath helps relax muscles and relieve pain. Try a warm bath before bed to relieve and relax the nerves.
Step 3. Try a heating pad
You can also place a heating pad on the painful area. Apply it for 20 minutes each time on the pinched nerve area. Try using it before bed to ease the pain.
- Remove after 20 minutes to prevent sunburn or tissue damage.
- You may need to set an alarm in case you fall asleep with the heating pad still on.
Step 4. Use a cold compress
Ice can relieve any injury that tends to swell. You can apply an ice pack to the painful area to numb it and reduce inflammation. Use the ice pack for no more than 20 minutes at a time.
- Make sure the ice is wrapped in a towel before applying it. Do not apply ice directly to the skin.
- Rest the skin after 20 minutes to prevent frostbite and tissue damage.
Step 5. Find information about corticosteroid injections
If the pain keeps you awake, you may want to ask your doctor about corticosteroid injections. Doctors can give corticosteroid injections to reduce inflammation and swelling around the pinched nerve.
Method 3 of 3: Relax Before Bed
Step 1. Turn off all electronic devices
Computers, televisions, cell phones, and other devices make it difficult for you to relax and fall asleep. Electronic devices that are on also affect the quality of sleep. Try turning off all electronic devices at least 30 minutes before bed.
- When you're in bed, don't watch television, read, or do anything that activates your mind. The bedroom is only for sleeping and making love.
- Another strategy is to use software that adjusts the computer light according to changing times.
Step 2. Dim the lights
Dim bedroom lights help send signals to the brain and body that it's time to sleep. Make sure the lights are dimmed or turned off about 30 minutes before bedtime.
- It's a good idea to have a dark room when you sleep, but it's okay to have dim lights on as well. Try lighting a nightlight or a candle without a flame to provide some dim light.
- If your room gets a lot of outside light, use curtains or blinders.
Step 3. Play soothing music or white noise
Music helps you relax and is also a lullaby. If you have trouble falling asleep to music, you may be more comfortable with white noise, such as the sound of rain or waves crashing on the beach.
- Fans and air purifiers also emit soothing white noise.
- White noise helps raise the sound threshold so you won't wake up startled by normal sounds like cars passing or dogs barking.
Step 4. Adjust the room temperature
Cool temperatures are great for sleeping. Before going to bed, turn the room temperature to cool, around 16 to 20°C. Try different temperatures in this range and get a feel for which one works best.
If your room is hot, use a fan or air conditioner
Step 5. Use relaxation methods
The pain of a pinched nerve may cause anxiety and stress, and that can make it even more difficult to sleep. To relax, try a relaxation method. Some options you can try are:
- Breathe deeply. Inhale deeply through your nose and exhale through your mouth to help you sleep soundly throughout the night.
- Progressive muscle relaxation. The progressive muscle relaxation technique is a method of gradually tightening and relaxing muscles, starting with your toes and working your way up to your head. This exercise helps to calm you down and prepares you for a good night's sleep.
- Herbal tea. Drinking herbal teas before bed also makes it easier to sleep. Some of the tea choices to try are chamomile, peppermint, rooibos, and herbal blends specially formulated to aid rest and relaxation.
