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How To Sleep With Pinched Nerve In Neck

by Lyndon Langley
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How To Sleep With Pinched Nerve In Neck

How To Sleep With Pinched Nerve In Neck

Pinched nerve in neck can be a very painful condition that can dramatically affect your quality of life. The pain radiates below the ear and above the collar bone. It often feels like a tight band around the neck. If you are experiencing this kind of pain, then you should consult an expert medical doctor immediately.
Sleeping posture has a great influence on our health. One of the major problems associated with poor sleeping postures is chronic fatigue. Poor body positions during sleeping may cause muscle spasms and tenseness which lead to insomnia or even nightmares. The most common sleeping position is on your back. Sleeping on your back is the best sleeping position if you want to avoid any complications due to spinal misalignment. You need to keep your spine straight when sleeping. When lying down flat on your back, put pillows under your knees for support and place a small pillow between your lower back and bed to elevate your hips. This will help you maintain good alignment while sleeping on your back.
If you have pinched nerves in your neck, you might find yourself waking up at night because of severe headaches. So what causes these kinds of pains? There are three main reasons for such occurrences. First reason could be a problem related to the disc of one of the vertebrae in your neck. A herniated disc occurs when the disc bulges out beyond its normal size. Such a situation results in compression of the spinal cord and also irritation of the nerve roots. Secondly, narrowing of the intervertebral space by osteophytes (bone growth) could compress the spinal cord. Thirdly, trauma caused by injury of the bones or joints of the neck region can also result in compression of the nerve roots.
There are several ways to treat these conditions. Your physician may recommend physical therapy, massage therapy, medication and surgery. Surgery may be recommended only after other therapies fail to relieve the symptoms. Physical therapy includes many different techniques such as heat therapy, ultrasound therapy, and electrical stimulation. Massage therapy helps decompress the discs. Medication may include steroid injections. Steroid injection provides temporary relief from inflammation. However, long-term use of steroids may weaken the immune system. Therefore, taking steroid injections repeatedly over time can be harmful.
In addition to physical therapy and medications, there are various exercises that can provide short term relief from pain. These exercise programs focus on stretching, strengthening and relaxation. They improve flexibility and strengthen muscles surrounding the spine. Yoga is another popular form of exercise that focuses on maintaining proper body alignment. Proper diet plays an important role in relieving pain. Eating foods rich in calcium, magnesium and Vitamin B6 can prevent muscle cramps and stiffness and reduce swelling.
Sleep is essential for your brain function and overall well being. Lack of sleep affects cognitive ability, mood and memory. Insufficient sleep leads to daytime drowsiness and fatigue. Furthermore, lack of sleep increases risk of depression, anxiety disorders and panic attacks. Good sleep habits can do wonders for your mental and emotional state. Here are some tips to get good sleep:

Get enough rest – Sleep at least seven hours per day. Avoid caffeine before going to bed. Caffeine prevents deep sleep.

Avoid alcohol before bedtime – Alcohol reduces amount of melatonin in blood stream, which means lesser chance of deep sleep.

Have regular bedtime routine – Prepare for bed 30 minutes before actual bedtime. Get ready for bed by reading books; listening to music; watching television etc. Do not watch shows containing violence, nudity or explicit scenes. Try to read something interesting and engaging. Have warm milk/chocolate drink 15 min before bed. Take warm shower before bed and wear comfortable pajamas. Listen to soft music. Wear loose fitting cotton clothes.

Exercise regularly – Exercise for about 30 minutes per day. Exercises that involve bending forward to pick things up off floor are particularly helpful.

Eat healthy food – Eat plenty of fruits, vegetables and whole grains. Drink lots of water. Avoid junk foods and sugary drinks.

Use humidifier – Humidify bedroom air with humidifiers. Dry air dehydrates nasal passages and contributes to congestion.

Take supplements – Iron deficiency can occur in people who stay awake late nights. Supplement iron if necessary.

Maintain adequate hydration – Drinking sufficient amounts of fluids throughout the day keeps your fluid levels balanced. Dehydration can make dehydration more likely.

Avoid smoking – Smoking cigarettes disrupts oxygen supply to cells. Nicotine constricts arteries and capillaries. As a result, less oxygen reaches tissues and organs within the body.

Try meditation – Meditation relaxes tense muscles and lowers heart rate. Deep breathing exercises can calm mind and stress. Some find guided imagery beneficial. Guided imagery involves relaxing into a pleasant scene. For example, imagine yourself sitting in a sunny garden. Visualize sunlight filtering through trees and plants. Use visualization to relax and fall asleep faster.

Relaxation Techniques
1. Deep Breathing Technique
Breathe deeply and slowly. Count each breath 1 count = 2 seconds in inhalation & exhalation. Keep your shoulders relaxed away from ears. Relax your facial expression and jaw. Close your eyes gently. Feel happy and peaceful. Imagine yourself floating freely in sky. Allow thoughts to pass through without attaching importance to them. Just enjoy feeling of peace and happiness.
2. Progressive Muscular Relaxation
Gently close your eyes. Make sure they’re closed firmly so no light can sneak in. Focus on your left hand. Notice how relaxed it becomes. Then move your attention to right thumb. Continue until you reach forehead. Now shift your awareness to all parts of face and scalp. Next move onto upper chest area and belly button. Shift onto left leg. Move upward toward inner thighs, bottom of feet and toes. Finally, let your arms drop down to sides. Repeat this process for 10-20 minutes daily.
3. Self Myofascial Release Technique
This technique releases fibrous bands called myofascias. By pressing and contracting affected areas in cycles, it compresses and relaxes tissue. After 20 second contraction release, take a break of 10 second. Repeat this cycle for 6 times.
4. Tension Detachment Technique
Tense muscles tighten when we hold our emotions. Hold your feelings until tension dissolves. Let go of whatever emotion you’re holding on to.
5. Muscle Energy Technique
Holding tense muscles makes them feel hard and stiff. Instead, try to soften and stretch them. Start by making fists with both hands. Soften your fists and then press together lightly. Slowly pull apart fingers. Repeat 5-10 times.
6. Facial Twisting Technique
Facial twisting technique helps release contracted muscles. Look in mirror and follow directions. Face sideways and twist from cheek towards chin. Twist again and look directly ahead. Repeat 3-5 times.
7. Warming Up Technique
Warm up your muscles first by moving your arms in circles. Circle clockwise and counterclockwise. Next lift your arm to shoulder height and rotate your wrist. Rotate your arm in circular motion, once your elbow is fully extended. Move your hand up and down, once your palm faces upwards. Repeat these steps 10 times. Warm up your legs next. Lift your legs in front of your abdomen and move your ankles up and down. Repeat 10 times.
8. Stretching
Stretching helps loosen tight muscles. Sit upright. Place palms behind head. Gently raise your elbows up and touch fingertips. Lower your elbows and repeat 5-10 times. Stand erect. Slowly bend your upper torso forward. Straighten your back and hold for 3 seconds. Bend again and repeat 5-10 times. Stretch your calfs by standing on tip toe. Raise your heels as high as possible. Hold for 3 seconds. Bring your heel down and repeat 5-10 times.
9. Swinging Leg Stretch
Stand with your feet parallel. Swing your legs forward and backward. Repeat 5-10 times. Cross your legs and swing opposite foot forward. Repeat 5-10 times.
10. Rocking Back and Forth
Sit upright. Rock backwards and forwards. Repeat 5-10 times.
11. Arm Circles
Circling movements help stretch muscles. Sit upright. Put your hands behind your head. Extend your arms forward and bring them in front of your body. Turn your thumbs outward. Repeat 5-10 times. Change palms facing inward. Repeat 5-10 times.
12. Side Lifts
Lift your pelvis off the ground by raising your bent knee. Hold for 3-5 sec. Repeat 10-15 times. Switch legs. Repeat 5-10 times.
13. Walking Lunge
Walking lunge stretches hip flexors and hamstrings. Stand erect. Step forward with right leg. Keep your front thigh vertical. Bend your front knee. Simultaneously lower your buttocks slightly and raise your back leg. Repeat 4-6 times. Step forward with left leg. Keeping your front thigh vertical. Bend your front knee. Simultaneously lower your buttocks slightly and raise your back leg. Repeat 4-6 times. Repeat this step with both legs.
14. Seated Hip

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