How to Get a Better Sleep With Back Pain

The lower back is responsible for supporting most of your body weight. It plays a significant role in movement, including standing, sitting, walking, or lying down. Given this strenuous use of the lower back, it is no surprise that it is a hotspot for body pain. 8 out of 10 people have experienced some form of back pain at some point in their lives. It can range from a sudden, sharp pain to chronic aching, lasting for months.

When back pain affects you, it may cause great inconvenience to your daily activities, including sleep. Sleep and pain have a complex relationship. Back pain can prevent you from sleeping well, and you’ll only end waking up hurting even more. Understanding the vicious cycle between sleep and back pain may provide you with the knowledge of finding relief.

Causes of Back Pain
Back pain can develop from a variety of factors, and are often linked to these conditions:

  • Excess Weight
    Excess body weight or obesity puts extra pressure on your back and is a risk factor for developing body pain. Obesity is also linked with some breathing-related sleep disorders, like sleep apnea, which may affect normal sleep patterns.
  • Age
    Another risk factor is age. The older you get, the more susceptible you are to developing back pain. This is typical for individuals around 30 or 40 years old.
  • Anxiety and Depression
    Studies suggest that people with psychological conditions, like depression and anxiety, are also at greater risk of back pain. Anxiety and depression are, in themselves, causes of sleep deprivation. Consequently, sleep loss increases a person’s sensitivity to pain.
  • Spine Problems
    Back pain may occur when there is something off in your spinal joints, muscles, or nerves. These spine-related problems need to be checked immediately by a doctor:
    • Bulging or Slipped Discs
      This occurs when the tissue in the discs between your spinal joints come out of position, usually because of wear and tear. Slipped discs cause pain in the lower back and pain because nerves are being pressed
    • Degenerative Disc Disease
      The discs between your spine act as “shock absorbers.” However, it is inevitable for them to shrink and tear as you grow older, causing bones to rub together.
    • Osteoarthritis
      Osteoarthritis causes stiffness and pain in the neck or back. You may also feel weakness or numbness in the legs or arms if the condition is severe enough. Back discomfort is typically relieved when lying down.
    • Osteoporosis
      Osteoporosis can lead to compression fractures of the spine, pinching the nerves. The back pain can get worse during movement, such as standing or walking, with some relief when you lie down.
  • Muscle or Ligament Strain
    Repeated or improper use of the back when lifting or sudden awkward movement can strain your back muscles and spinal ligaments.
  • Accidents and Injuries
    Car accidents, falls, muscle sprains, and fractures can also result in back pain.

Why Is Sleep Important?

Pain and sleep have a complex relationship

Researchers have long emphasized the two-way relationship between lower back pain and sleep problems. Both can contribute to the other. Back pain makes it uncomfortable to get enough sleep or may cause night-time awakenings. Simultaneously, people who lack sleep are more likely to experience pain or have pain get worse.

Quality sleep can prevent or reduce the likelihood of back pain. On the other hand, knowing how to sleep while having back discomfort can help you manage the pain and promote healing and recovery.

How to Get a Better Sleep with Back Pain

Improving your quality of sleep can relieve the pain. Here are 6 practical tipsto do just that:

  • Find a Supportive Sleeping Position

    Sleeping on your side is considered the best position for back painsleeping. Your sleep position affects your spinal alignment, which means you may be giving undue pressure on the spine if your body placement is not optimized.The best sleeping position for lower back pain is on your side with a partial knee bend. Bent knees help balance the body while reducing pressure on the lumbar spine. You can also place a pillow between the knees to make it more comfortable.If you are a back sleeper, put a pillow under your knees, legs, or lower back to support the natural curve of the spine.Avoid sleeping on your stomach since it puts a tremendous strain on your back. However, if this is the position you are most comfortable in, try putting a pillow under your stomach to support your hips and abdomen and prevent your back from sinking.
  • Limit Alcohol and Caffeine Intake
    While alcohol can help you fall asleep faster, it can cause sleep disruptions. Meanwhile, caffeine is considered a stimulant, which can make it harder for you to fall or stay asleep.Avoid these substances especially when you are looking to recover from back pain.
  • Minimize Stress
    Stress is a common cause of insomnia which, in turn, can cause many to experience back pain. If possible, minimize or remove any stressors around your sleeping space. If work stresses you out, leave any material reminding you of work outside your bedroom door. Create an environment that allows you to wind down and be in the right state of mind to sleep.You can also try other relaxation methods, like yoga or hit the gym. Regular physical activity and gentle stretching is a good way to get more sleep. Not to mention, exercise strengthens your core and back muscles lowering your risk of back pain.If you are experiencing chronic back pains though, check with your doctor first before trying any new workout regimen to discuss safety measures.
  • Eliminate Potential Sleep Disruptions
    Sleeping mask blocks possible sleep disruptions
    Pain can make it harder for you to get back to sleep after waking up inadvertently in the middle of the night. As a result, you need to reduce all potential sleep disruption as much as possible. Eliminate excess noise and light in or outside your bedroom. Buy heavy curtains to block out street lights and traffic noise. You can also sleep with a mask or earplugs to remove any source of distraction. Finally, set your bedroom temperature to a more comfortable level throughout the night.
  • Establish a Bedtime Routine
    Having a bedtime routine is one way to condition yourself for sleep. Start by going to bed at the same time every night. Create a process, like setting the alarm, taking a hot shower, and brushing your teeth. Avoid reading, working, or watching TV an hour before bed.Establishing sleep hygiene can help you improve your sleep even during or after episodes of lower back pain.
  • Get a Good Mattress
    Select a mattress that can support your body weight and type
    To relieve back pain, it is important that you are able to support your body during sleep, which is why a mattress has a principal role in preventing and treating back pain. The best bed for back pain relief is the one that can maintain your spinal alignment and reduce pressure points in your body. Selecting the right firmness and type of mattress should depend on your body weight and body type. A soft mattress is ideal for light sleepers or people weighing under 130 lbs. While a firmer mattress will offer more support for people weighing over 200 lbs. Experts suggest the use of a medium-firm mattress to prevent back pain. You also do not need to spend tons of money for a good quality mattress. You can find mattresses for sale which provide excellent pressure relief for a fair price!

Back pain may impede your ability to sleep, but with proper treatment and these practical tips, there’s a good chance for you to still enjoy a proper rest and even get back-pain relief. Start by making some lifestyle changes.

If you are interested in getting the best mattress for your back in Canada, look no further. Call Sleepmasters Canada at (416) 781 7441. We have a wide selection of high-quality mattresses; you no longer have to worry about sleepless nights or body pain.

How to Choose The Best Bunk Bed for Your Needs

You can’t just rush to an online store in a bid to buy a bunk bed for your kids. Although they are certainly efficient in terms of space-saving capabilities and aesthetics, there’s more to buying a bunk bed than desire. This is the information we are looking to provide you with in this blog.

For starters, your bunk bed has to be durable, safe and your kids have to like it. Additionally, there are considerations that have to be made to ensure that it is the best bunk bed for your kids. As you read on, we will explore the advantages of using a bunk bed. More importantly, we will provide you with a buying guide that will help you make the best choice. 

Are Bunk Beds a Good Idea For Your Kids?

For most first-timers, this is an important question. Some wonder if a bunk bed is safe for their kids. For others, it is a question of whether their kids can handle owning one. Below are a few advantages that should show you why buying a bunk bed is a great idea

Helps you save space

Most of the time, kid’s bedrooms are always small. At the same, they need to be extremely fictional. You have to fit in study tables, cabinets, wardrobes and beds into one room. Sometimes, siblings may have to share the same room. 

Thankfully, bunk beds are a space saving option that can fit right into the aesthetic of a kid’s room. More importantly, they are available in a variety of colours and designs that your kids will absolutely love. With the space of one, you can accommodate two beds!

Offers great storage options 

Another benefit of using bunk beds is the clever space utilization features that they offer. The best bunk bed designs have organised storage features like shelves, wardrobes and steps that can function as a placeholder for toys, books etc. Not only can you save the space for an extra bed, you can also save cabinet space.

Private space for your kids

Growing kids often crave privacy. However, with the need to save space, that may not be possible. Thankfully, bunk beds can offer a little privacy to kids even in a shared room. 

Depending on the design, a bunk bed may feature headboards, partitions and even indivisible lighting for each bed. In essence, each kid can enjoy a little private alcove of their own.

Buying a Bunk Bed for Your Kids: What You Need To Know

Before you choose a bunk bed design from an online store, there are a number of considerations that may have to be made. The steps in this section will guide your buying choice, helping you make an informed decision.

Start by measuring the room

Often a time, most people buy the wrong bunk beds because they failed to measure the room it will go in. Before you choose a design, start by measuring the room it will go in and deciding where you want the bed to go. These measurements are a marker that will help you choose the best type of bunk bed. 

Before buying a bunk bed in an online store, consider the ceiling. Make certain that there is at least 30 inches between the ceiling and the top of the bed.

Consider the size of the bed

The right size of bunk bed is dependent on the age and height of your kids. Additionally, the measurements of the bedroom will determine the size of the bed. To help you, we have highlighted the standard sizes of bunk beds.

  • The Twin over Twin bunk bed: This bunk has a twin bed above and another on the bottom. It’s a popular option for those who have twins.
  • The Twin over Full bunk bed: This design has a twin bed above and a full bed below it. It’s a great idea for older and younger siblings.
  • The Full over Full bunk bed: This design has two full beds over each other. It’s perfect for smaller kids.

What is the bunk bed material?

If you are wondering how to buy a bunk bed, don’t forget about the construction material. For the best result, buy a bed with sturdy, durable materials. For instance, bunk beds made from solid wood, cedar, birch plywood and pine. 

In addition to the material, consider the weight limits. For example a twin over twin model has a weight limit of over 150 pounds. This way, you can make certain that the bed will last for a long time. Here at Sleep Masters, we only sell bunk beds that comply with federal Consumer Product Safety standards. 

On your end, as long as you can make sure that the bunk bed is made from sturdy, durable wood, your kids will be safe.

Consider the features you want 

When figuring out how to buy a bunk bed for your kids, don’t forget about the extra features. Bunk beds can come with a desk, cabinet space or a wardrobe. Depending on your unique needs, you can choose the features that you want. 

A bunk bed with a desk will usually feature a loft design. Typically, this desk will be built-in to the side panels. Some bunk beds may even have 

two beds. If you need storage options, a bunk bed may be without a bottom bunk. Instead, the space will be used to house shelving, cabinets and drawers.

Depending on the imagination and capabilities of your kids, you can replace the ladder design with a stairway chest. In fact, these stairs may have pull-out drawers. 

Consider the design and age appropriateness 

When considering how to buy a bunk bed, remember to put the preferences of your kids into consideration. If your kids are particularly young, you may want to go for bunk beds with flashy colours. Additionally, there are superhero themed bunk beds that may be a great option for your kids.

Types of Bunk Beds

Are you wondering how to buy a bunk bed for your kids? Pick one from any of the sleek designs below.

Standard Bunk Bed

Typically, a standard bunk bed comes with a sleek silhouette. With one bed over the other, it’s a great way to save space.

Loft Bed

A loft bed doesn’t have a bottom bunk. Instead, this space is used for cabinetry or a wardrobe.

Trundle Bunk Bed

This is a standard model with a third mattress under the bottom bunk. If there is a need for it, the mattress can be pulled out making for a third bed.

To Sum it Up

Knowing how to buy a bunk bed may be the difference between convenience and stress for your kids. The information above is the ideal buying guide to ensure that you are choosing a great bed for your kids. 

Here at Sleep Masters, we offer a variety of unique designs and features for your kids. You can look through our online store for top-notch products. If you need more information about buying a bunk bed in Canada, call 416 781 7441 today! We’d be more than happy to help.