Content

• Steps
• Method 1 of 3: Choosing a comfortable pose
• Method 2 of 3: Pain Relief
• Method 3 of 3: Falling asleep

A pinched nerve can cause very intense pain that interferes with a normal night's sleep. It can take a significant amount of effort to find a suitable posture, manage pain, or just relax and fall asleep. There are certain things that can help you fall asleep and sleep normally through the night if you have a pinched nerve.

Steps

Method 1 of 3: Choosing a comfortable pose

1. 1 Use a firm mattress. A firm mattress will better support your body and prevent it from flexing too much, which can worsen nerve pain. If the mattress on your bed isn't firm enough, consider sleeping on a sofa or reclining chair.
   • You can also place some planks under the mattress to support it and prevent it from sinking. Another way is to lay the mattress on the floor and sleep there until the pinched nerve is gone.
2. 2 Sleep on your back for neck pain. If you are experiencing neck pain due to a pinched nerve, try sleeping on your back. To keep your back as straight as possible, try placing pillows under your neck and knees. This position can help relieve the pain of a pinched nerve.
   • Make sure the pillows are at the correct height. Sometimes bending the neck can help relieve pain, and some people use thicker pillows under their heads to do this. However, do not get too carried away in this way, as this will contract the muscles in the front of the neck. Instead of raising the pillows, it may be better to raise the head of the bed, as described below.
3. 3 For lower back and pelvic pain, try sleeping on your side. The sciatic nerve runs from the lumbar back to the pelvis and buttocks, and then to the legs. A pinched nerve can lead to pain and numbness in one leg or buttock, and in the left or right side of the lumbar or pelvis. Sleeping on your side can help relieve pain if it is caused by a pinched sciatic nerve.
   • If you are comfortable sleeping on your side, lie on your side and pull your upper leg closer to your chest. Prop your legs up with pillows and try to get comfortable.
   • Choose which side is more comfortable for you to sleep on.
4. 4 Raise your head. Occasionally, a higher head position can help relieve pain. If you can raise your head, try it and see if you feel better compared to lying flat on your back. If the pain has diminished, try sleeping in this position.
   • Keep in mind that it is best to elevate your entire upper body rather than simply using pillows under your head.You can raise the top of the bed by 15-23 centimeters by placing cement blocks or sturdy boards under the front legs of the bed. This method also helps with nighttime heartburn and gastroesophageal reflux disease (GERD).
   • If you are unable to raise the head of the bed, try using a wedge pillow or place some pillows under your back to raise your upper body.
5. 5 Pay attention to the position of your hands. If a nerve is pinched in the wrist or other place of the hand, it should be placed as conveniently as possible. One way is to sleep on your back and place your sore arm or wrist on a separate pillow.
   • If you prefer to sleep on your side, you can lie on your healthy side, place a pillow in front of you, and rest your sore arm or wrist on it.
   • Avoid sleeping on an arm that has a pinched nerve, as this can worsen your condition.
6. 6 If you have a bandage, wear it at night. You may need a brace or splint to keep the area around the pinched nerve stationary. This technique is often used when a nerve is pinched in the wrist. If your doctor advises you to wear a bandage (or splint), wear it overnight.
   • Wearing a bandage at night should be limited. Avoid wearing the brace during the day so your muscles can move and exercise. For example, keeping your neck still will reduce muscle endurance and ultimately weaken your neck muscles.

Method 2 of 3: Pain Relief

1. 1 Take over-the-counter pain relievers as needed. This will help you fall asleep faster and sleep better. Try ibuprofen, naproxen, or paracetamol to reduce pain and fall asleep more easily if a pinched nerve occurs.
   • Before taking any over-the-counter drug, be sure to read and follow the directions for use.
   • If your doctor prescribes pain medication for you, take it as directed by your doctor.
2. 2 Take a warm shower before bed. A warm shower can help relax your muscles and relieve the pain of pinched nerves. Try taking a warm shower right before bed to calm and relax the sore nerve.
3. 3 Try using a heating pad. To relieve pain, you can apply a heating pad to the affected area. Apply a heating pad to the pinched nerve for no longer than 20 minutes at a time. Try this before bed to help relieve your condition.
   • Remove the heating pad after 20 minutes to avoid skin burns and damage to other soft tissues.
   • You can even purchase a heating pad with a timer, which comes in handy if you fall asleep with the heating pad attached.
4. 4 Use an ice pack. Ice is best applied to recent injuries to help relieve swelling. You can apply an ice pack to the affected area to reduce numbness and inflammation. Apply the ice pack for no longer than 20 minutes at a time.
   • Be sure to wrap the ice pack in a towel before applying it to your skin. Do not apply ice directly to your skin.
   • After 20 minutes, remove the ice pack from the skin and let it rest to avoid frostbite and tissue damage.
5. 5 Ask your doctor about corticosteroid injections. If pinched nerve pain keeps you awake at night, ask your doctor about corticosteroid injections. Your doctor may prescribe an injection of a corticosteroid drug to reduce inflammation and swelling around the pinched nerve.

Method 3 of 3: Falling asleep

1. 1 Turn off all devices. Computers, TVs, mobile phones, and other devices make it difficult to relax and fall asleep. These devices can also adversely affect sleep quality. Try to turn them off at least 30 minutes before bed.
   • Don't watch TV, read, or do anything else in bed that requires mind work. In bed, you should only sleep and have sex.
   • Another way is to use special computer programs that automatically adjust the lighting of the monitor depending on the time of day.
2. 2 Dim the lights. Dim lighting in your bedroom will signal to your brain and your entire body that it's time to sleep. Dim the lights about 30 minutes before bed.
   • It is best to keep your bedroom as dark as possible at night, but leave a weak light source if necessary. Try using a dim nightlight or flameless candle that will not interfere with your sleep with soothing light.
   • If bright light from outside is entering your bedroom, try blackout curtains or a sleep mask at night.
3. 3 Play soothing music or white noise before bed. Music will help you relax and drift off to sleep. If you find it difficult to fall asleep to music, try using white noise, such as the sound of rain or the surf.
   • The fan and air purifier also make a soothing white noise.
   • White noise helps to raise the threshold of hearing, so that you will not be woken up by quiet extraneous sounds, such as the noise of a passing car or the barking of a dog.
4. 4 Adjust the temperature in the bedroom. Cool air is best for sleeping. Before going to bed, adjust the temperature in the bedroom to be slightly cool (15.5-19.5 ° C). You can experiment with the temperature and determine which one works best for you.
   • If your bedroom is hot in summer, you can use a fan or air conditioner to cool the air.
5. 5 Use one of the relaxation techniques before bed. Pain from a pinched nerve can cause anxiety and tension that make it difficult to fall asleep. To relax, try one of the relaxation techniques, for example:
   • Deep breathing. Slowly inhale deeply through your nose and exhale slowly through your mouth - this will help you fall asleep and make you sleep sound.
   • Progressive muscle relaxation. Progressive muscle relaxation is the gradual tightening and relaxation of the muscles from the toes and up to the head. This exercise helps you calm down and prepare for a sound night's sleep.
   • Herbal tea. Try drinking herbal tea before bed to help you fall asleep faster. Chamomile or peppermint tea, rooibos (rooibos) tea, or a variety of herbal blends that are specially designed for rest and relaxation are good choices.