Sleeping when you’re in a lot of pain is one of the hardest things to do. What’s even worse is trying to sleep with shoulder pain when you’re a side sleeper or you like an arm underneath your pillow. If your shoulder pain has been keeping you up at night, here are 7 ways to get relief and improve your sleep.
1. Change your sleeping position
One of the simplest ways to get natural pain relief from shoulder pain at night is to change the way you sleep. Sleeping with an arm under your pillow can make shoulder pain worse, especially if that arm is angled the wrong way. Try sleeping on your back until your shoulder gets better and see if that helps. Alternatively, you can try sleeping on the other side, but there’s always the risk of hurting that shoulder too.
2. Make a sleep schedule
If you want to sleep better at night, sticking to a schedule is one of the best things you can do for yourself. You don’t have to fall asleep and wake up at the exact same time every day, but you shouldn’t go to bed at 10 PM one night and 2 AM the next night. The better you can do when it comes to sticking to a sleep schedule, the better you’ll sleep at night.
3. Stretch
Sometimes you need to stretch your shoulder out to loosen up the muscles and relieve some pain. If you haven’t yet, try looking up a few stretches that you can do before bedtime to loosen up your shoulder.
Shoulder tightness can actually cause shoulder pain, plus it may lead to even more pain if it changes the way you sleep. Try to take at least 5 or 10 minutes each night to stretch before lying down.
4. Shoulder pain treatment
If you’ve tried everything and just can’t seem to get rid of your pain, seeing a professional for treatment is a great way to get shoulder pain relief. An expert can figure out what’s causing your shoulder pain and tell you what your best treatment options are. Usually, this means combining professional treatment with home treatment methods, such as stretching, ice packs, and heat.
5. Try yoga
It seems like people recommend practicing yoga for just about everything these days, but yoga can actually be an effective way to get rid of your shoulder pain. Yoga helps relax your entire body, getting rid of that tightness in your shoulder and providing a bit of relief. Even better, the calming effects of yoga can make it easier for you to sleep at night, which means you don’t have to deal with constant shoulder pain waking you up.
6. Pain medication
Sometimes you need a little help getting rid of inflammation, which is when taking a non-steroidal anti-inflammatory drug (NSAID) can help. You can buy NSAIDs such as ibuprofen at the store, and they’re a great way to reduce inflammation for pain relief. Just remember that you shouldn’t take NSAIDs for an extended period of time because there can be side effects.
7. Change your daytime habits
If you’re having trouble falling asleep at night because of shoulder pain, try changing some of your daytime habits. Avoid heavy lifting and throwing motions, and try to eat a healthy diet that includes anti-inflammatory foods. Simply changing a few things about your daily routine can make it much easier to deal with shoulder pain, allowing you to get some sleep at night.
Getting to sleep when you’re in pain can be incredibly difficult, but you don’t have to sit and suffer with that pain. If your shoulder is keeping you from sleeping, try some of these treatment options and consider seeing an expert if the pain persists.
