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Link between Insomnia and Joint Pain

Link between Insomnia and Joint Pain


Good sleep has got many advantages as we all know but, not getting enough sleep is equally dreadful. Be it facing difficulty in falling asleep or staying asleep or waking up before the set time or even having disrupted sleep cycle, any of these can worsen your joint pain.

Studies have shown that people who are not able to secure a good sleep often complain about joint pain. This is because a non-sleepy person tends to make efforts to catch up with sleep and in that rush, he would be ignoring his postures. On the contrary, if he or she would doze off for even a short while, in any awkward posture, then pain is sure to be experienced.

hip pain, joint pain, wrist pain, back pain,

Another factor ruling here is intensity of pain. If a person is experiencing mild pain and, is also a victim of insomnia, then he or she would find it altogether more difficult to sleep. Their condition would not let him or her sleep and pain would add to the tragedy.

It is a scientific fact that long term sleep deprivation has got lot many cons and escalation in joint pain is one of them. Many patients of arthritis and osteoarthritis complain about severe pain occurring at night which makes drifting off more difficult along with giving birth to a vicious cycle.

Usually adults need 8 to 9 hours of sleep to wake up refreshed the next morning. Along with long hours, sound sleep span is also important. Generally an individual would take 45 minutes to enter in to the deep sleep zone and this phase keeps a control on inflammatory molecules. Now people with insomnia find it a luxury they can’t afford and hence their body reacts to pain signals, which escalates the intensity of the pain. When a person is in deep sleep, his or her brain releases healing hormones that repair the damaged tissues. It makes one feel relaxed and pain-free. This phenomenon being absent amongst insomniacs, the pain worsen.

Insomnia is also believed to elicit inflammation and sensitization which further aggravates the pain sensation.
Hyperalgesia changes are also witnessed due to insomnia. Sleep fragmentation often affects chronic pain as when an individual continuously experiences sleep deprivation, his body doesn’t respond to the efforts conducted to evade pain and instead the pain signals are solidified. It increases muscle tenderness and increases inflammatory makers that makes joint sore and exhausted. All in all, it turns into a never ending cycle, which if not interrupted can become heavily hazardous.

Measures to overcome insomnia
1. Food
food
Have healthy and nutritious food but make sure that you do not have heavy food before going to bed.

2. Meditate

Meditating before going to sleep will help you in letting go of negative thoughts and will ease up your sleeping cycle.

Adopting a healthy lifestyle in general can be of great help. Eliminate alcohol, caffeine, smoking and stress if possible to welcome a pain free life.

Menstruation, Cramps and Solutions

Menstruation, Cramps and Solutions

menstrual cycle, eat healthy food, physiotherapy yoga

‘That time of the month’, as we all generally hear it, is one of the most difficult things women handle each month. Periods happen because of the release of hormone from pituitary gland present in our brain and these hormones create an egg and at the same time lining of the uterus (womb) starts getting thicker but if the egg is not fertilized, the uterus lining starts breaking and blood and tissues get released. This breakage causes contraction of womb, which at times becomes painful, converting menstruation in to dysmenorrhea. Dysmenorrhea is a condition of menstruation involving pain and discomfort. Nearly 80% women experience it and 5% to 10% of them experience it up to a severe extent. In most of the cases, it is also observed that if a mother goes through it, the daughter too suffers from it.

Another terms related to this science is PMS-premenstrual syndrome. Physical and emotional changes that women go through one or two weeks before their periods are called PMS. Basically when the womb is about to shack its lining, we feel cramps in the lower abdomen and that causes irritation and mood swings. Some women also feel back pain and thigh pain. Location and intensity of pain varies from woman to woman but mild pain and irritation is common. Some women feel nausea and end up puking. This is usually observed among young or teenage girls.

Women in the mid-twenties or later experience heavy bleeding and pain during periods. However, on an average a women loses about a cup of blood every cycle. The rest of it is mucus and uterus lining. Acne, tender breasts, mood changes, and clots are a part of the menstrual cycle. At times, blood thinning doesn’t take place so clots are released. Again this is also normal and there is nothing to stress about except, the infections.

Pelvic infection or pelvic inflammatory disease occurs when a women’s reproductive organs are affected by sexually transmitted infections. Its symptoms are quite similar to menstruation and hence it is often neglected. This worsens the situation so visit your doctor if the pain in belly or pelvic area or bleeding is of high intensity.

Being safe is better than being sorry.

Pain and the tricks:
There are no sound and permanent solutions devised to bring complete relief from menstrual pain but here are some tricks that can make you feel better.
– A hot bath can be highly relaxing
– Massages can be of great help
– Avoid food having more of caffeine and salt
– Turn to tea, probably herbal tea
– Use a heating pad
– For natural healing: Use latest Electrotherapy

Try to avoid:
Smoking- It reduces the supply of oxygen to pelvic area, in turn intensifying pain
Alcohol- It can make your cycle go irregular
Sugary food- Higher the blood sugar levels, more painful the symptoms get

Say Yes To:
Yoga-

It relaxes your muscles, making the cycle more easy-going

Healthy food-

food

Having food that can maintain hormonal balance is advisable.