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Sciatica and sleep.
Having sciatica can have a big impact on how you sleep. Pain, being anxious or worried, anaemia and restless leg syndrome caused by lack of iron due to taking NSAIDS i.e. Ibuprofen and Naproxen etc can all effect, not just how much sleep you get, but also the quality of the sleep you do manage to get! It’s important to stress if you’re struggling with your sleep long term or it’s getting you down you should visit your GP.
Why is sleep important for sciatica?
Sleep is one of our most important functions for creating and maintaining wellbeing. Much of our physiological and psychological maintenance takes place at night when our body gets to work repairing, rejuvenating and revitalising all the systems and functions that keep us healthy. If this work is interrupted by poor sleep we feel it manifested in the negative issues described below. The last thing you want when you suffer from sciatica is to be even more irritable!
Sleep improves spine disc function.
Our spine is made up of lots of vertebrae separated by tough spongy jelly like discs. These are the discs that become herniated, bulge or slip. The discs contain a nutrient rich fluid type mucoprotein gel that serves as a shock absorber to protect the spine and aid its correct function and movement. As we move, twist, bend and sway it causes the discs to squash, squeeze and expand. This “squeezing and expanding” forces out some of the “old” nutrient deficient and enables fresh nutrient rich fluid to be sucked in.
As we age, have back problems causing lack of movement or spend excessive time sitting, this process of “squeezing and expanding” is curtailed and so the function of the disc becomes restricted. Also, throughout the day the discs become thinner as the weight of the spine and skull press down on the joints slowly forcing out the fluid. Over time this can dry out the disc causing it to become stiff and thin leading to wear and tear on the joints, this is known as degenerative disc disease (DDD).
Each night as we lie down and sleep it helps the joints as the discs rejuvenate and rehydrate as they’re no longer “under pressure” from the squeezing, weight bearing and gravity. Getting a good night’s sleep allows our discs to start the next day fresh and full of hydration and nutrients.
How much sleep do I need?
Most people need at least 8 hours of quality sleep a night. If you recognise any of the negative issues following then you probably need more:
- You still feel tired after waking up
- Are you excessively yawning throughout the day?
- You find it easy to fall asleep, on buses for instance
- It’s hard to concentrate
- You’re irritable and easily annoyed
- You have a lack of energy
Will better sleep really help with my sciatica?
Did you read about little changes making big differences on the sciatica remedies page? If not you can quickly go to it here. It’s doubtful any one thing will cure your sciatica. Lots of little improvements can get you out of your pain spiral though (see my blog “why does my sciatic nerve hurt“) – pain = inflammation = nerve irritation = more pain and so on. So let’s imagine by getting a better nights sleep your body has more chance to heal itself leading to your pain reducing by 3%, this also leads to a 3% reduction in inflammation. OK so no big deal on it’s own but add in daily stretches and that helps another 6%. Using ice gels helps another 5%. Changes to your posture brings another 7% improvement to your pain. With all these little improvements you’re now able to do a bit more exercise which brings more relief. Before you know it your pain is down by nearly a third and you’re well on your way to managing your sciatica.
Here then are our recommendations for getting a better nights sleep.
Highly recommended: A.Vogel Avena Calm Sativa Oral Drops
What users said: “Helps me to fall asleep easy, and stay asleep”!
“Great natural remedy for getting to sleep”.
Highly recommended: Nytol Herbal
What users said: “The first time I took these I was asleep within a few minutes”.
“Since taking these I sleep the whole night through”.
Highly recommended: Kalms Night
What users said: “Fantastic aid to sleep. Natural ingredients”.
“Perfect to get a good nights sleep”.
Highly recommended: Lemon Balm Extract
What users said: “Very easy for me to get to sleep with these”.
“I’m more calm at night and so getting better sleep”.
Highly recommended: A.Vogel Valerian Drops
What users said: “Helps me sleep but without the heavy head in the morning”.
“Only needed a few drops and I was off”.
Highly recommended: Solgar 5-HTP Supplement
What users said: “My mood’s improved and I’m getting better sleep”.
“Getting better and longer sleep”.
Highly recommended: Nutravita Natural Night Complex
What users said: “I 100% recommend. I go to sleep quicker and for longer”.
“These are a lot better than other ones I’ve tried”.
Highly recommended: Sleep Headphones
What users said: “Great for sleep, very comfortable”.
“Listening to audio books at night to help nod off and these are more comfortable than earbuds”.
Highly recommended: Adjustable Wedge Pillow
What users said: “Sleeping flat with my sciatica is painful. This helps me get into a better position”.
“This eases my back pain and allows me better sleep”.
Highly recommended: Memory Foam Leg Pillow
What users said: “My normal sleep position can trigger sciatica. This helps me get a better nights sleep”.
“I used to have back ache every morning, not anymore”.
Highly recommended: Avantek White Noise and Relaxing Sounds Sleep Aid
What users said: “After using this fab machine my sleep has improved a tremendous amount”.
“I use this every night. Best sleep I’ve had in years”.
Highly recommended: Deep Sleep Pillow Spray
What users said: “Before this I hardly got 4 hours uninterrupted sleep. Now sleep through all night”.
“The quality of my sleep has improved. Great results”.
Highly recommended: Fast Asleep: How to Get a Really Good Night’s Rest
What users said: “This is a must for anyone who struggles with sleep”.
“I now go to bed and within minutes I’m asleep”.
Highly recommended: The Sleep Book
What users said: “Recommend this book highly”.
“Haven’t had to take sleeping pills for over a fortnight since reading this”.
Highly recommended: Sleep Eye Mask
What users said: “Very comfortable”.
“Stays put, doesn’t press on eyes, soft”.
Highly recommended: Beary Quiet Ear Plugs for Sleeping
What users said: “You can tell these are premium quality”.
“Fit well and worth the price”.
Highly recommended: Breath Right Nasal Strips for Snoring Relief
What users said: “These have really improved my sleep”.
“Fantastic things, work great”.
If you have any getting to sleep tips please let us know by getting in touch through the contact page below.
Please also check out the other tips we recommend for curing sciatica naturally at home.