Sleeping Positions
When it comes to sleeping with spondylitis, it's important to find a position that’s comfortable and supportive. The best sleeping position for people with spondylitis is on their back with a pillow under their knees to keep the spine in a neutral position. This position reduces the amount of pressure on the lower back and can help lessen pain and inflammation. Other positions that may be beneficial include sleeping on your side with a pillow between your knees, or in the fetal position with a pillow between your legs.
Mattresses and Pillows
Choosing the right mattress and pillow can also make a big difference in how you sleep with spondylitis. A medium-firm mattress is usually the best choice, as it provides support and cushioning. When it comes to pillows, it's important to find one that keeps your neck and spine in a neutral position. It's also a good idea to switch up the pillows every few months to avoid the neck muscles and ligaments becoming too used to the same pillow.
Pain Management
Sometimes pain relief medications can help reduce pain and inflammation, making it easier to sleep. It's a good idea to talk to your doctor about different medication options that may be available. Additionally, using heat or cold therapy before bed can help relax the muscles and reduce inflammation.
Stress Management
Stress can make it difficult to sleep, so it's important to find ways to reduce stress and relax before bed. This can include activities such as reading, listening to calming music, taking a warm bath, or practicing meditation or yoga. It's also important to establish a regular sleep schedule and avoid using electronics at least an hour before bedtime.
By following these tips, people with spondylitis can find ways to reduce their pain and get a better night's sleep.