Better Sleep to Reduce Pelvic Pain and Symptoms
Did you know that getting enough sleep might be the best thing you can do to reduce your pelvic pain or pelvic health symptoms?
A lot of times we assume that pain and symptoms are the reason we can't sleep.
But research actually shows the opposite may be more true. Getting less (and worse) sleep can be a major driver of pain and symptoms.
It's important enough we created an entire course on Sleep for Pelvic Health ($29). If you're not consistently getting great sleep you're making it harder for your body to recover and actually causing more symptoms and pain!
Better Sleep: Associated with decreased pain levels for those in chronic pain, better brain function, reduced levels of stress and even weight loss!
Below are three tips for getting better sleep and supporting your body!
Who are We at PelvicSanity?
At PelvicSanity, it's our mission to support patients with pelvic pain and pelvic floor symptoms, regardless of where you live. We can help with:
In-person treatment for those in Southern California at the PelvicSanity clinic
Immersive Out-of-Town program for those able to travel
Remote Consultations to get you expert 1:1 help, advice and an action plan
A Facebook support group for patients called Finding Pelvic Sanity.
1. Set a Timer
One of the most powerful sleep aides is going to bed at the same time each night. You'll start to train your body to get ready and fall asleep. It will make it easier to get sleepy at the right time, fall asleep and stay asleep for a good night's rest.
2. Optimize Your Sleeping Situation
Do a quick audit of your bedroom. Is it dark? Is it quiet? Is it cool? Do you have electronic devices charging or blinking?
In the Sleep for Pelvic Health course we do a full checklist of ways to make your bedroom a quiet sanctuary for better sleep!
3. Stop Using Screens Before Bed
Screens emit blue light, which is a cue to the body to wake up and be ready for the day.
What we watch on screens is also deliberately designed to be stimulating! TV shows, social media, YouTube videos - they are all entertaining and want to keep us engaged and sucked in.
But our body isn't great at realizing the action on the screen isn't something we need to respond to. So we get "into" a show, our heart rises and our stress hormones spike when our favorite character is in danger. It makes for great TV - but not great for falling asleep!
Try a book, Kindle, or listening to a soft sleep story instead!
Many of our patients know they should be getting better sleep, but feel they'll start sleeping better once their pelvic health symptoms improve.
In fact, the opposite is true - the quality of our sleep has a huge effect on our pelvic health. This course dives into simple techniques to improve your sleep to support your pelvic health. In this online course from Dr. Nicole Cozean, we give you tools to assess and improvement movement in 7 different areas of the body. The course includes:
✅ Bedtime rituals that can aid in falling (and staying) asleep
✅ Morning techniques to jumpstart your day and get you better sleep that night
✅ A Weekly Sleep Tracker to show your gains
✅ Bedroom Optimization Checklist to create a restful environment for sleep
✅ Sleep positions and how they influence your rest
✅ Bonus Module! Sleep aids, supplements and essential oils!
We talk about sleep all the time with our patients, and even a small difference - one helpful trick! - can make a huge difference. The entire course is offered online. You can go at your own pace, revisit your favorite movements, and see what helps you the most.
Dr. Nicole Cozean is the founder of PelvicSanity Physical Therapy in Orange County, CA. PelvicSanity treats patients from all over the world with remote consultations and the Immersive Out of Town Program. She also runs Pelvic PT Rising, training other pelvic PTs to better serve patients.
Named Physical Therapist of the Year, Dr. Nicole is author of the award-winning book The Interstitial Cystitis Solution and the first PT to serve on the ICA Board of Directors, Her passion is helping those with pelvic health issues - regardless of where they live - find lasting relief.