In America, about 90% of the people with chronic joint pain don’t get proper sleep at night and feel restless the next day. This insomnia makes them cranky, irritated, and unable to complete their everyday work smoothly. When you suffer from hip pain at night, it causes you sleepless nights and slows your injury recovery. However, you can try a few methods and techniques to reduce your hip pain quickly.
What Causes a Hip Pain While Sleeping?
A few common-night hip pain causes such as soreness can be quickly resolved with the help of the right mattress. You need to visit a mattress store and choose among the wide variety of mattresses like a full-size mattress or Beautyrest king-sized mattress.
Some causes for hip pain during the night may include:
- Bad Mattress
- Gynaecological Problems
- Hip Replacement Surgery
- Tight Muscles
- Hip Bursitis Tendinitis
There are a few home remedies you can try to soothe your hip pain at night. There are, however, some pains caused by conditions like a sports injury or hip bursitis, which can cause severe pain.
10 Ways to Relieve from Hip Pain at Night
Pain is never normal and can interfere with your sleep causing you to have a stressful time. If you experience unbearable pain along with the following symptoms, then consult a doctor immediately:
- A deformed joint
- Severe or uncontrollable pain
- Signs of infection, such as redness or chills, sudden swelling, or fever
- Not being able to bear weight on the affected leg
- Inability to move
According to a survey, below are some tried and tested tips that worked for patients.
1. Sleeping Positions
There are sleeping positions based on your weight, height, and sleep timings to help you relax better at night. Doctors and sleep experts advise these sleeping positions so you can go through the day undisturbed. You can know about more comfortable sleeping positions through this WikiHow article.
2. Practice Good Sleep Hygiene
Good sleep hygiene means practicing a regular sleep cycle. Hip pain can affect your sleep timings, but having a routine can help you fight that through regulated sleep. Good sleep hygiene practices include:
- Having a consistent sleeping and waking up time every day.
- Avoiding alcohol before going to bed.
- Avoiding electronic devices such as laptops, computers, TVs, and smartphones.
- Avoiding medications such as sleeping pills for healthy sleep.
- Keeping the temperature of your room cool.
- Avoiding distracting things in the bedroom.
There are other ways, such as exercises and yoga, that can help you to sleep faster.
3. Stretches for Hip Pain
Hip stretches are essential if you are suffering from hip pain. You should perform these stretches before going to sleep for a better sleeping time. There are multiple stretches you can try. However, consult a doctor first so you can learn the stretches that are perfect for you. You can follow exercises for injuries in this video to release the tension from your hip and lower back, especially.
Icing the area where you feel pain can decrease the pain for fifteen to twenty minutes. You should wait for at least thirty minutes if you think of reapplying the ice pack on the same area of your body. This process will decrease the inflammation and relax your muscles, breaking the pain cycle. Icing also helps in guarding the hip movement and contributes to self-limiting the pain.
5. Change in Activities
The activities you indulge in during the day can also cause your hip pain and sleepless nights. You can decrease your hip pain and sleep for a more extended period by changing some of your daily activities. The saved time will relieve you from your pain and give you extra time for hip strengthening exercises. In your spare time, you can try out activities like:
- Swimming, biking, or cross-fit.
- Focusing on activities with low impact if you have osteoarthritis.
- Doing yoga or Pilates to concentrate more on your core strength.
Instead of watching TV before going to bed, you can use that time for exercises and then go to bed for a good night’s sleep.
You could injure your hip by doing some everyday activity. If so, then avoid the activity for a few days, rest to recover from the pain, and if you are still experiencing severe or sharp pain, then immediately consult a doctor.
7. Try Stretches for Hip Pain Before Exercising
You can try multiple hips stretches before exercising to save yourself from hip pain or causing more injury to your hip during the workout. These exercises will benefit you in creating a good posture for yourself, reducing the favoring of one leg more than the other, including other welfares for your body and sleep.
8. TENS Unit Technology
This device is used to relieve pain by sending stimulations to your nerves. This process involves the placement of electrode-containing pads above those nerves on the skin. The TENS unit treatment has almost no side effects and is non-invasive. This unit technology is considered perfect for people who suffer from surgery pain, osteoporosis, or osteoarthritis.
Mattresses are one of the biggest for Americans to stay awake at night. If your mattress is not comfortable, you will keep tossing and turning in your bed, shortening the actual sleep time. A good mattress such as a Serta full-size mattress or queen-size Tempur-Pedic mattress can help you sleep faster and longer. Sleep Science experts suggest that a good mattress can treat hip pain and other sleep disorders like narcolepsy.
You can visit a mattress store like Mancini’s Sleepworld, where the sleep experts will help you choose the best mattress you need. Mancini’s Sleepworld Mattressesis available in 34 locations near you with all kinds of mattresses, including king-size, full-size, and queen-size mattresses.