Sleeping Better with Chronic Neck or Back Pain: Tips for Turning your Torture Chamber into an Oasis of Rest
By Katarina Zulak
Life with fibromyalgia has made me think of my bedroom as a torture chamber. Sleep deprivation really is a form of cruel and unusual punishment. However, through trial and error, I've learned that there are a number of ways to improve the quality of your rest. You can divide these strategies into two buckets: how to best support your sleep posture (using pillows and mattress toppers) and how to manage your sleep environment (by focusing on temperature, light and noise). My hope is you find some ideas here to transform your torture chamber into an oasis of rest. Sleeping as well as you can is important for your overall health, as well as for managing your chronic fibromyalgia.
Sleep Posture
If you live with chronic neck or back pain, the days of sleeping on any old mattress, with any old pillow, in any position, are probably over (or they should be!).
Neck Pillow: Personally, without a supportive neck pillow, I develop serious neck pain and migraines. Sometimes called orthopaedic or ergonomic neck pillows, they are designed in a contoured wave-like form, and support the natural alignment of the head, neck and spine. If you sleep on your side, or on your back, there are specially designed contour pillows, and this will usually be advertized in the description. Materials like memory foam, latex or bamboo fibre help provide consistent, durable support. Orthopaedic neck pillows are more costly than regular pillows but in my experience, they are essential! Pillows should be replaced every 1-2 years.
Additional Pillows for Body Support: Many back pain experts recommend using pillows to support your posture while you sleep.[1] I have to sleep on my back at all times, or else my spine revolts! In this position, most experts recommend stacking one to three pillows under your knees to relieve pressure on your lower back. Some also recommend placing a small pillow under the low back (personally I find this uncomfortable, but we are all unique). If you sleep on your side, bend your knees and put a firm pillow in between to keep your spine aligned. Sleeping on your stomach is not recommended for back pain, but if you can only fall asleep this way, put a small pillow under your hips.
Mattress & Mattress Toppers: My parents always swore that a firm mattress cured back pain. Personally, a firm mattress triggers my SI Joint pain. Whether to use a soft, medium, or firm mattress is a decision best made with your physiotherapist or chiropractor, and it depends on your personal situation and preferences. A regular foam mattress will not provide the support you need, which leaves coil mattresses and memory foam/latex mattresses. If you are purchasing a coil mattress, a good rule of thumb is to look at the number of coils (more coils = more support). Generally, full mattresses should have at least 300 coils, queen mattresses should have at least 400 coils, and king mattresses should have at least 480 coils. There are several other factors to consider, such as type of coil, so always do your coil mattress research. Dense latex or memory foam provides tailed support and comfort while you sleep. Lower density options may not provide sufficient support, and you may feel like you sink into the mattress. Just to make it extra confusing, some hybrid coil/foam mattresses are available on the market, and these can provide the best of both worlds.
If buying a new mattress is not affordable, try a memory foam mattress topper. These go on top of your mattress, under your sheets. Mattress toppers are designed to increase body support, and relieve pressure points, over and above what your regular mattress can do.
Managing Your Sleep Environment: Temperature, Light and Noise
Unrefreshing sleep is part of the criteria for a fibromyalgia diagnosis - research suggests that stages of deep sleep are frequently interrupted in individuals with this condition.[2] It is important to minimize disturbances by making sure your sleep environment is conducive to restful sleep. I have become really sensitive to light and noise since the onset of my fibromyalgia, and with all the accessories I use, like a sleeping mask, ear plugs, or head phones, I joke that I am the 'sleep cyborg'!
Temperature: Research shows that many people sleep better in cooler temperatures, usually between 15.5-19.5 ⁰C. To this end, it is helpful to have breathable bed linens and blankets.[3] Good materials include natural fabrics that wick moisture away, like cotton, bamboo or linen. A higher thread count actually equals less breathable sheets, so if you tend to overheat, fabric type and thread count might be an important factor to getting a more restful sleep. If you tend to feel chilly while sleeping, in addition to hot water bottles, you can purchase a heated mattress pad, that keeps you cozy all night long.
Light: I sleep best in absolute darkness, and I'm not alone. Experts say you produce optimal levels of the sleep hormone melatonin in darkness.[4] This means turning off all electronics, and facing your backlit alarm clock away from you. I love my blackout blinds, which block all light from coming in through my window. I also use a sleep mask, for those stray beams that come in under the door or through the crack between the blind and the window. I'm serious about sleeping in complete darkness!
Noise: If your partner snores, or the dog next-door barks all night, or the birds start chirping at an ungodly hour, you may want to consider taking steps to prevent these sounds from disrupting your sleep. Ear plugs are the first line of defence for most people. I use silicone ear plugs that cover your ear canal instead of being inserted - I find them more effective and I also worry about ear problems from regular plugs. Alternatively, you can play white noise. "White noise works by reducing the difference between background sounds and a "peak" sound, like a door slamming, giving you a better chance to sleep through it undisturbed."[5] White noise includes the sound of static, a fan, or heavy rain fall. There are many apps that play types of white noise though your phone or tablet. You can also buy a sound machine that plays pre-programmed white noise all night. I regularly use a white noise machine, and it has been a lifesaver. I'm able to sleep through common disturbances, from my partner's alarm clock, to the early-bird neighbour who mows his lawn on Saturdays at 7 am.
[1] http://healthcare.utah.edu/healthlibrary/related/doc.php?type=1&id=4460
[2] http://www.fmcpaware.org/r-v/sleep-disorders
[3] http://www.huffingtonpost.com/2012/07/11/buying-guide-best-sheets-_n_1662504.html
[4] https://sleepfoundation.org/sleep-topics/melatonin-and-sleep
[5] https://sleepfoundation.org/bedroom/hear.php