How you feel when you wake up sets the tone for your entire day. Wake up feeling refreshed, and the rest of the day there’s a spring in your step.
But open your eyes in pain, and the rest of the day is shot. You end up a gloomy Gus no matter what you do.
But your day doesn’t have to be doomed before it even begins.
Say “NO!” to waking up in pain
Stop waking up in pain with these seven ache-easing tricks that’ll have you bouncing out of bed, ready to take on the day.
Sleep gives your body the chance to do some housecleaning and heal itself. But if you spend too much of your time in bed tossing and turning instead, chances are you’ll be waking up in pain.
Sleeping pills aren’t the answer. They come with a slew of dangerous side effects. Try supplements instead.
Your body produces sleep-regulating melatonin naturally. But as you age, you make less and less of it. If you’re having trouble getting to sleep or staying asleep a melatonin supplement can help get you back on track.
Valerian root is a gentle and effective herbal sleep aid that’s been helping folks fall asleep for generations. Experts say for some people it works as well as sleep drugs, but without the side effects.
Valerian can take a little time to build to the right level in your system, so don’t get frustrated if it doesn’t work for you the first night. Give it some time, and it will.
2. Eat to ease pain:
Making some simple tweaks to your daytime diet, could do wonders to ease overnight aches and pains.
Eating too many inflammation triggering foods can have you waking up in pain the next day. Cut way back on sugar, vegetable oil, trans fats, artificial sweeteners and processed meats.
But don’t stop there. Load your diet up with inflammation easing foods too. Some delicious ones to start with are ginger, blueberries, tart cherries and cold-pressed organic virgin olive oil.
3. Replace your pillows:
It’s simple. If your pillow isn’t giving your head and neck all the support they need, you’re going to be waking up in pain.
But if you’re not sure if it’s time to replace your pillow yet, there’s an easy way to tell. Fold the pillow in half. If it bounces back into shape, you’re fine. If it doesn’t, it’s time for a new pillow.
And if you really want to greet the day pain-free and refreshed, try using two pillows instead of one. The first pillow, obviously, goes under your head. It should be supportive and keep your neck aligned.
The second pillow goes between your knees when you’re sleeping on your side. This helps keep your spine in alignment, warding off lower back pain.
And if you’re a tummy sleeper, and can’t break the habit, place the pillow under your hips. This will help keep them from sagging, and causing lower back, knee and hip pain.
4. Beat back the chill:
Research tells us that the ideal temperature for sleeping is between 65 and 67 degrees. This range allows your body temperature to drop low enough to encourage sleep.
But if your room temperature drops too low for your personal comfort, you’re likely to curl up to stay warm. This can cause back and shoulder pain.
Go ahead and lower the temperature in the room to encourage better sleep. But toss an extra blanket on the bed to keep yourself from waking up in pain.
5. Match your position to your pain:
Paying attention to the position you sleep in may be the most important trick to waking up refreshed there is.
If you have frequent neck pain, try sleeping on your back. And make sure you have a great pillow. Both will help keep your neck straight and supported, so you wake up without pain.
For chronic back or hip pain, try sleeping on your side with a pillow tucked between your knees. If possible, avoid sleeping on your tummy, which can make back, hip AND neck pain worse.
6. Stretch at bedtime:
To avoid waking up in pain, before you climb into the sack do some simple stretches.
But keep in mind anything too energetic could get your blood pumping, and keep you from drifting off. So keep it light. Toe touches are a good option.
Start by standing straight up. Then beginning with your shoulders gently roll forward one vertebrae at a time. Keep your tummy tucked in, and let your arms relax and hang towards the floor. Hold for a count of 15 and slowly roll back up until you’re standing straight again. Repeat three times.
Sit on the floor with your legs stretched out in front of you to do toe touch version two.
Stretch your arms out in front of you and gently lean towards your toes. Don’t’ worry if you can’t quite touch them, push only as far as is comfortable. Hold for a count of 10, and slowly roll back to your starting position. Repeat three times.
7. Stretch AGAIN in the morning:
Stretch again in the morning to get your blood moving, and loosen things up, before you get out of bed.
Lie flat on your back and slowly bring both knees up towards your chest. Wrap your hands around your shins and pull gently. Release and slowly lower your legs back down to the bed.
Next sit up with your back straight and shoulders relaxed. Lower your head to your chest as far as it will go without straining. Gently roll your right ear toward your right shoulder, and hold for a count of five.
Roll your head back to the center, and then repeat with your left ear. Roll your left ear towards your left shoulder and hold for a count of five.
Stop waking up in pain! Start the day off on the right foot instead, with these seven simple, but effective, ache-easing tricks.