Sciatica symptoms can make sleeping very difficult for you and can awake you at any hour of night. The following tips will help you to understand how you can sleep better with sciatica and get better rest.
Elevate your knees
There are five sciatic nerve roots present in your lower back. If any one of these is compressed or irritated, sciatica may flare up. When you alleviate your knees during your sleep, you will be able to sleep better because it will minimise the pressure on your nerve roots by the lumbar discs.
Sleep flat on your back and let the heels and buttocks remained in contact with the bed. Now, bend your knees a little towards the ceiling. Place a pillow between your knees and the bed. If you need more height, you can add more pillows. Your knees should be comfortable and so, add or deduct number of pillows to be placed below your knees. A little bit of experimenting will help you to find the correct position and height. It may take some time, but after a few days, you will become comfortable with the position and will also find the right sleeping position for yourself.
Take a bath before bed
Taking a bath before bed can help you to eliminate sciatica pain throughout the night. A warm bath is what you need. When you take a warm bath, pain fighting endorphins will be released and that will relax the muscles present near your sciatic nerve roots.
Some people can immediately fall asleep after a bath and some people need more time to fall asleep. You need to follow the same schedule every night so that become habituated to that. You also need to maintain a good sleep hygiene.
The water should be warm and pleasant and it doesn't have to be very hot. Hot temperature raises your body temperature and that may interfere with your sleep. If you do not like a warm bath, you can go for other heat therapy options. A hot water bag to your lower back or buttock may help you to sleep better. After some adjustments, you will be able to find the right option for you and also the position that helps you to get a better sleep.
Ditch your mattress
Some people swear that when the ditch their mattress and sleep on the floor, their sciatica symptoms and pain go away. All experts do not agree on this. Just to maintain the hygiene, instead of sleeping on the empty floor, you can always use a yoga mat or a large beach towel to sleep on. You may not be able to understand the benefit in one night. So, you may have to try it for a few nights. If necessary, you can adjust the firmness of the ground. After some time, maybe a week, you will be able to find out whether sleeping on the yoga mat or the towel is reducing your sciatica pain and symptoms or not. If you cannot sleep on the floor, you can always go back to your mattress.
When you sleep on a farm surface like the ground, your sciatica pain may go away. If you do not like sleeping on the floor, you can always buy a firm mattress. You can also remove the box springs from under your bed to make it firmer.
These are some of the sleeping ideas that you can try to find out which helps used to alleviate sciatica pain and symptoms. Make the necessary adjustments to make it comfortable and effective for you.