hip painDo you suffer from hip pain at night? Want to know how to deal with it? Then take a look below to find some simple and effective tips for getting a better night’s sleep.

Hip pain can be caused by injury or be a symptom of a chronic problem.  Pain is difficult to live with during the day, but when it strikes at night it causes, even more, discomfort and distress. Being deprived of sleep due to pain can make the pain worse, leave you tired and lethargic during the day, and cause anxiety and stress. So, finding ways to get a good night’s sleep is essential.

 

How to Deal with Hip Pain at Night 

Pain-relieving medication

  • Nonsteroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen, naproxen, or aspirin will reduce inflammation and relieve your hip pain for several hours.
  • NSAIDS should not be taken long term. If they don’t relieve the pain, talk to your doctor. He or she may prescribe more powerful analgesics.

 

Maintain a Good Sleep Routine

  • When your hip pain is worse at night, it’s important to try to keep to a good sleep routine to increase your chance of sleeping through the night.
  • Go to bed at the same time each night, and wake up at the same time each day. Keep to your normal wake-up time even if you have a late night or a disturbed night. Avoid naps during the day.
  • Make sure your bedroom is quiet, dark and a comfortable temperature.
  • Relax and unwind in the evening. Lower the lights, read a book or play gentle music. Switch off your electronic devices as backlit screens can disrupt sleep.
  • Use relaxation techniques like breathing exercises and meditation as they can help reduce pain.
  • Avoid caffeine and alcohol.
  • If you like a warm bed consider a heated mattress pad.

 

Sleep on a Firm Mattress

  • A good mattress helps align your body and gives you support where you need it most. However, make sure that it’s not too hard.
  • Avoid mattresses with internal metal springs. These create pressure points, especially if you sleep on your side.
  • Place a foam pad on top of your mattress. This increases support and distributes your weight more evenly.
  • Talk to your doctor or orthopedic specialist about what kind of mattress is best for you.

 

Sleeping Positions

Try to vary your sleeping positions to avoid sleeping on the affected side.

 

Sleeping on your side

  • Lie on your other side and draw your knees up towards your body.
  • Place a knee pillow between your legs. This helps keep your hips, pelvis, and spine better aligned.
  • Put a pillow or rolled up blanket under the small of your back and lean back on the pillow. This will relieve the pressure from your hips and helps prevent you rolling onto your bad hip.
  • This position can be useful for pregnant women. Hip pain often occurs during pregnancy, especially in the third trimester as connective tissue relaxes and stretches prior to birth.

Sleeping on your back

  • Alternate side sleeping with sleeping on your back. Some studies suggest that continually sleeping on the same side can lead to muscle problems and pain over time.
  • Sleeping on your back is the healthiest position as it distributes weight evenly and reduces pressure points.
  • Place a pillow under your thighs to support your hips.

 

Ice your Hip at Bedtime

If you have an inflammatory hip condition, applying an ice pack to your hip for 20 minutes before going to bed. Wrap it in a towel to prevent ice burn.

 

If you have Arthritis in your Hips

  • Take a hot bath or shower before bed.
  • Apply a heating pad directly to your hip.
  • If you suffer from bursitis, do not use heat to soothe your joints. Heat can cause hips affected by bursitis to become more inflamed.

To sum up, if you suffer from hip pain at night and want to know how to deal with it, you need to sleep on the right mattress and in a good position, develop a healthy sleep routine, and relieve the pain safely.

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