When you hurt, you find it difficult to sleep, and when you can’t sleep, you feel pain.
Pain and sleep embody a yin yang relationship, each representing the opposite force of the other. Like the two complementary halves of a whole, they are intricately connected, and when one is disturbed, the balance of the other is affected as well.
If you are tired of tossing and turning at night due to chronic pain from conditions like fibromyalgia, osteoarthritis, or rheumatoid arthritis, it’s time to take control of your sleep and pain management with these three proven methods that can make a significant difference in your life.
- Sleep-Boosting Foods
This is not a lecture on what to eat, but did you know that certain foods can impact the quality of your sleep? Incorporating the right quality of foods into your diet can work wonders for promoting better sleep. One such superfood is silica-rich shavegrass, also known as horsetail. Silica is essential for the body’s collagen production, which aids in joint health and may help ease arthritis-related pain.
Another sleep-enhancing food is sardines. These small fish are packed with omega-3 fatty acids, which possess anti-inflammatory properties that may provide relief for joint pain and inflammation. Furthermore, sardines are a good source of tryptophan, a precursor to melatonin, the hormone responsible for regulating sleep-wake cycles.
To maximize the effectiveness of these sleep-boosting foods, consider pairing them with a warm cup of soothing chamomile tea. Chamomile has been used for centuries as a natural remedy for insomnia, promoting relaxation and reducing anxiety. Additionally, rice and kiwi contain sleep-supporting compounds, making them excellent additions to your bedtime routine.
On the other hand, it’s best to avoid spicy foods like curry or peppers before bedtime, as they can elevate your body temperature and disrupt your sleep cycle.
- Embrace the Healing Power of Meditation
If you’re seeking a non-pharmaceutical way to improve your sleep quality, look no further than meditation. Scientific research has shown that regular meditation practice can lead to an extra hour of restful sleep each night. By calming the mind and body and getting out of the chronic fight or flight response, meditation triggers a surge in melatonin production, the hormone responsible for inducing sleep.
Engaging in meditation for just five minutes daily can work wonders for alleviating sleep problems and, in turn, reducing pain associated with chronic conditions. Create a calming environment.
- Unlock the Secrets of Acupuncture
For over 3000 years, acupuncture has been a reliable method for achieving better sleep and pain relief. By stimulating specific points on the body with ultra-thin needles, acupuncture increases the production of natural melatonin, helping you drift into a deeper, more restorative slumber.
Don’t be deterred by the thought of needles; acupuncture is virtually painless, with most people experiencing a profound sense of relaxation during the treatment. Numerous randomized trials involving nearly 4000 patients suffering from insomnia have demonstrated significant improvements in sleep quality and duration after receiving acupuncture. Acupuncture might be just what you need.
Incorporating these three proven methods into your routine can be life-changing. By adding silica-rich shavegrass, omega-3-packed sardines, and soothing chamomile tea to your diet, practicing daily meditation for relaxation, and exploring the benefits of acupuncture, you can achieve a better night’s sleep and reduce your pain levels. Don’t let chronic pain hold you back any longer; take control of your sleep and well-being today!
Check out these case studies
The influence of sleep health on dietary intake: a systematic review and meta-analysis of intervention studies. https://doi.org/10.1111/jhn.12813
Krause, A. J., Prather, A. A., Wager, T. D., Lindquist, M. A., & Walker, M. P. (2019). The Pain of
Sleep Loss: A Brain Characterization in Humans. The Journal of Neuroscience, https://doi.org/10.1523/jneurosci.2408-18.2018
The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. https://doi.org/10.1111/nyas.13996
References
Bruehl, S., Chung, O. Y., Jirjis, J. N., & Biridepalli, S. (2005). Prevalence of clinical hypertension
in patients with chronic pain compared to nonpain general medical patients. The Clinical
journal of pain, 21(2), 147–153. https://doi.org/10.1097/00002508-200503000-00006
Cao, H., Pan, X., Li, H., & Liu, J. (2009). Acupuncture for treatment of insomnia: a systematic
review of randomized controlled trials. Journal of alternative and complementary
medicine (New York, N.Y.), 15(11), 1171–1186. https://doi.org/10.1089/acm.2009.0041
Fenton, S., Burrows, T. L., Skinner, J. A., & Duncan, M. J. (2021). The influence of sleep health
on dietary intake: a systematic review and meta-analysis of intervention studies. Journal
of human nutrition and dietetics : the official journal of the British Dietetic Association,
34(2), 273–285. https://doi.org/10.1111/jhn.12813
Krause, A. J., Prather, A. A., Wager, T. D., Lindquist, M. A., & Walker, M. P. (2019). The Pain of
Sleep Loss: A Brain Characterization in Humans. The Journal of Neuroscience, 39(12),
2291–2300. https://doi.org/10.1523/jneurosci.2408-18.2018
Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M.
(2019). The effect of mindfulness meditation on sleep quality: a systematic review and
meta-analysis of randomized controlled trials. Annals of the New York Academy of
Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996