Those suffering from osteoporosis often feel discomfort upon lying down on their bed which can have an adverse impact on the quality of their sleep. Painful joints make it harder for them to fall asleep and when they are too tired after a day of senior activities, their pain can get more intense. However, you do not have to put up with these endless restless nights. There are several tips and sleeping positions that you can follow to get better sleep each night.
Keep Spine in Line
Those with osteoporosis often feels pain in their back and neck joints. Sleeping in the wrong position can further aggravate those areas so the pain becomes worse. Sleep with your neck, back, and spine positioned in a straight line. Do not tilt your head too far to one side or too backward or forward. Sleep either on your side or back instead of your tummy as your neck needs to be twisted to be able to breathe.
Pick Right Pillow
The right pillow should be able to position your head in line with your spine. Flat pillows may not be suitable as they may cause your head to slip down too far when you are sleeping on your side. Overly stuffed pillows are not ideal either, as they may cause your neck to bend upward as you lie on your back. A feather pillow is highly recommended as it can be molded to fit your neck and head. If you like lying on your side, make sure that the pillow is sufficiently thick to fill up the gap between the mattress and your ear, but be sure that the pillow does not cause your head to tilt upward. When traveling, you can use a pillow shaped like a collar. It provides enough support to prevent your head from flopping to one side.
If you are unable to sleep at night, manage your pain through medications. Weight loss, regular exercise, and physical therapy are also effective methods to ease your pain. Common medication that can provide pain relief include naproxen, ibuprofen, and acetaminophen which are over-the-counter drugs. Take them at least an hour before bedtime so the pain level will be lowered by the time you get into bed. Always consult a medical professional before you decide to use any medications.
Stay Active During the Day
When you stay active during the day, your body will become tired and you can fall asleep much faster at night. Staying active will also lubricate your joints to relieve stiffness and pain. Try doing moderate exercises for at least 30 minutes each day or most days of the week. You can try aerobics or brisk walking or even yoga.
Build Good Sleep Habits
Implementing simple changes to your sleep habits can help you sleep better. Firstly, you can try setting up a regular bedtime so your body can get a natural rhythm that lets you fall asleep easier. Make your bedroom as dark as you can to let your body know that it is bedtime. A few hours before bedtime, avoid beverages that contain caffeine as they can keep you up at night.