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Back Pain Relief: How to Sleep With Less Pain [Infographic]

Are you getting enough sleep? Unfortunately, many of us don’t. As much as half the population in the United States say they have sleeping problems.

And pain is often the culprit.

But it doesn’t have to be. Checkout this graphic we made around real science and data about the association of sleep and pain. We also give you some tips to reduce pain while you’re sleeping:

How to Sleep With Less Pain

Wrong Side of the Bed (Infographic): How can I sleep with less pain?  Are you getting a good night’s rest? Americans were asked how often they get a good night’s sleep in general: — 13% said “rarely or never” — 32% said “sometimes” — 54% said “often or always”  — 30% with no pain said sleep difficulty impacts their mood quite a bit — 31% with acute pain said sleep difficulty impacts relationships quite a bit — 52% with chronic pain said sleep difficulty impacts work quite a bit  Impact of Sleep Difficulty by Pain Type: Mood: — 30% No Pain — 42% Acute Pain — 55% Chronic Pain  Daily Activities — 19% No Pain — 41% Acute Pain — 46% Chronic Pain  Enjoy Life: — 23% No Pain — 37% Acute Pain — 50% Chronic Pain  Relationships: — 18% No Pain — 31% Acute Pain — 37% Chronic Pain  Work: — 23% No Pain — 33% Acute Pain — 52% Chronic Pain  So what’s keeping you up at night? — People who sleep less than six hours a day are almost 30% more likely to become obese than those who sleep seven to nine hours. — People who are diagnosed with depression or anxiety are more likely to sleep less than six hours a night. — Fatigue is a cause in 100,000 auto crashes and 1,550 crash related deaths a year in the U.S. — Adults between 18 - 19 reported difficulties interfering with their lives more than those over 60 years old. — 90% of people with insomnia also have another health condition.  What Keeps you awake? Outside Noise: — 4% Mild Pain — 6% Moderate Pain — 10% Severe/Very Severe Pain  Inside Noise: — 8% Mild Pain — 12% Moderate Pain — 21% Severe/Very Severe Pain  Light: — 5% Mild Pain — 7% Moderate Pain — 10% Severe/Very Severe Pain  Temperature: — 12% Mild Pain — 13% Moderate Pain — 12% Severe/Very Severe Pain  Mattress: — 11% Mild Pain — 15% Moderate Pain — 24% Severe/Very Severe Pain  How can you reduce pain while you’re sleeping? Change up your position — 3 sleeping positions that can reduce pain: 1: On your side — bring your legs slightly up toward your chest and put a pillow between your legs. 2: On your back — Put a pillow under your knees to help maintain the normal curve of your back. 3 On your stomach — Reduce strain on your back by putting a pillow under your pelvis.  7 Stretches for Lower Back Pain Relief: 1: Hamstring Floor Stretch — Hold for 30 seconds, 2 times for each leg 2: Knee to Chest Stretch — Hold for 20 seconds, 2 times for each leg 3: Spinal Stretch — Hold for 20 seconds, repeat on other knee 4: Piriformis Stretch — Hold for 30 seconds, repeat with other leg 5: Total Back Stretch — Hold for 30 seconds, repeat 2 times 6: Hip Flexors Stretch — Hold for 30 seconds, repeat with other leg 7: Quadriceps Lying Down Stretch — Hold for 30 seconds, 2 times for each leg  A Lifetime in Bed — The Average person spends one-third of his or her life in bed. This equals 22,000 hours over the course of a lifetime!  Let’s Go Mattress Shopping — Your body should tell you when it’s time for a new mattress, but are you paying attention? 	— You regularly wake up feeling stiff and sore 	— You aren’t sleeping as well as you did a year ago 	— There are visible signs of wear and tear on your mattress  Does Bedding Really Matter? — Medium-firm bedding systems reduced back pain by 48% and improved sleep quality by 55% — A ne bedding system can reduce back pain by 52.21%, reduce shoulder pain by 60.83%, and improve sleep quality by 60.73#  Time for a New Bedding System — Why compromise between soft for shoulders & hips, and firm for the back? — Look into new mattress technologies. Get out of old conversations and into the best solutions. — Free Air Flow 	— Hyper-Elastic Polymer™ Smart Comfort Grid™ 	— Pressure-Releasing Comfort & Support 	— Temperature Neutral  Toss the old mattress… ...stretch it out… ...and get some sleep!  Brought to you by: Purple

Are you getting a good night’s rest?

When asked about how often they get a good night’s sleep in general, 13% of Americans reported rarely or never, 32% reported sometimes and 54% said often or always.

Not getting good sleep affects more than just your energy levels. It can influence your whole life!

30% of those with no pain said sleep difficulty impacts their mood quite a bit.

31% of those with acute pain said sleep difficulty impacts their relationships quite a bit.

52% of those with chronic pain said sleep difficulty impacts their work quite a bit.

So what’s keeping you up at night?

12% of those with mild pain reported difficulty sleeping is often or always due to temperature.

12% of those with moderate pain reported difficulty sleeping is often or always due to inside noise.

11% of those with mild pain reported difficulty sleeping is often or always due to their mattress.

15% of those with moderate pain reported difficulty sleeping is often or always due to their mattress.

24% of those with severe pain reported difficulty sleeping is often or always due to their mattress

The mattress is the biggest reported cause of difficulty sleeping whether one has no pain, mild pain, moderate pain or severe pain!

And it gets worse…

Adults between 18 and 29 reported sleep difficulties interfering with their lives more than those over 60 years old.

Fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S.

90% of people with insomnia also have another health condition.

People who are diagnosed with depression or anxiety are more likely to sleep less than six hours at night.

People who sleep less than six hours a day are almost 30 percent more likely to become obese than those who sleep seven to nine hours.

But how can you reduce pain while you’re sleeping?

The average person spends one-third of his or her life in bed. This equals 220,000 hours over the course of a lifetime!

And the mattress is the most used piece of furniture in the home.

Your body should tell you when it’s time for a new mattress – but are you paying attention?

  • You regularly wake up feeling stiff and sore
  • You aren’t sleeping as well as you did a year ago
  • There are visible signs of wear and tear on your mattress

Medium-firm bedding systems reduced back pain by 48% and improved sleep quality by 55%

A new bedding system can reduce back pain by 57.21%, reduce shoulder pain by 60.83%, and improve quality of sleep by 60.73%

Now toss that old mattress, stretch out and get some sleep!

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