A good night’s sleep prepares you for the day ahead. If worry and pain is unsettling your sleep, you could try:
- Valerian – a herbal relaxant which helps aid sleep
- Biofeedback – talk to your doctor about options
- Self relaxation techniques (including abdominal breathing and deep breathing, visualisation, listening to calming music, reading before sleep, and taking a hot bath)
- Yoga
- Meditation
- Multiple pillows, and pillows of good quality with neck support. If you wish to make a normal pillow more supportive for your neck, roll a towel into a cylinder so it measures about 4 inches across and is the length of your pillow. Place this inside your pillowcase at the edge of the pillow
- Proper neck support whilst sleeping is important – experiment and find a position that is comfortable and provides good support for your neck
- Talk to your GP about exchanging rigid splints with a folded bath towel wrapped round the arm and elbow (not too tightly), or using soft splints or gloves.
Sleep-inducing drugs are not recommended except for short periods under a doctor’s supervision. Some people with RSI find a TENS machine enables them to sleep by minimising the pain. For ongoing sleep problems, use a routine to wind down before sleep, and make a regular time to both go to sleep and wake up.
Sleep routine
- Relax and get ready for sleep by winding down with an hour of television, reading or listening to music before bedtime
- ‘Switch off’ from the day’s activities and problems. If necessary, make a list of all the things on your mind, and decide to deal with them the next day
- If you have trouble ‘switching off’ at night, learn a relaxation technique and practice it before using it to help you get to sleep
- Make sure your bed and bedroom are not too hot nor too cold
At bedtime
- Develop a bedtime routine (warm bath, snack, clean teeth, etc) and carry it out every night. Your body will learn to recognise that it is time for sleep
- Go to bed only when you feel sleepy
- Don’t read or watch television in your bedroom
- Enjoy relaxing in bed even if you don’t fall asleep immediately
- If you can’t fall asleep or get back to sleep, think of pleasant things
- Get up at the same time each morning, even if you feel tired. This also helps your body develop a regular routine for sleep
Useful sleep websites
While you’re here…
While you’re here, how about helping us out with a donation?
We’re a really small organisation doing a really big job. We give people with RSI across Australia the info they need to get the right treatments, navigate the worker’s compensation system and better manage daily life.
Every little bit helps – so make a donation here to help us as Australia’s only RSI support organisation.
