It's amazing what a good night's sleep can do. You feel refreshed, invigorated and ready to face the challenges of the day. Well for many of us with experience of a bad back, pinched sciatic nerve symptoms, backache and the anxiety and stress caused by back pain, that feeling is just a distant dream....

Why is sleep so important? You know if you don't get a good nights sleep how you feel but what is it doing to your body? It is said that most people need around 8 hours of sleep each might, some need more and some can do with less, if you have back pain or sciatica symptoms you may well be trying to cope on a lot less than 8 hours.

The fact is we have to sleep in order for our minds and bodies to repair and function properly and it is detrimental to us to lose too much sleep too often. Sleep deprivation in addition to making you feel tired and quite possibly irritable and depressed, may also lead to a weakened immune system, an inability to concentrate and increased stress and anxiety. So it is important that you, the professionals treating you and your loved ones take it seriously.

Twelve sleep tips

&bull Bedtime Routine

Stick to a bedtime routine. Relax before bed. You may find it helpful to be calm as possible an hour or so before bed. Some people find having a TV in the bedroom unhelpful when trying to sleep. Have a warm bath or shower before bed. You may want to use a heat pad or hot water bottle on your back for a while before bed, but do not use on your back while you are in bed.

&bull Your Sleep Environment.

Make your bedroom a place of peace and calm. No work should be here, no kids' toys, no clutter. Ensure that your bedroom is at the correct temperature for you. Try to dim the lights about an hour or so before you go to bed. Try the age old remedy of a few drops of lavender under your pillow to help relax you.

&bull De-Stress

Play relaxing music or a de-stress CD every night as you go to sleep. I have found mind conditioning de-stress CDs an effective way to drift off to sleep naturally. Visit my website www.mypetback.com for suggestions.

&bullAvoid Stimulants

Avoid tea, coffee, alcohol and any stimulants several hours before bed. Drink plenty of good quality water throughout the day. Relaxing herbal teas at night may help. Consider high quality Natural Sleep remedies.

&bull Massage and other complimentary therapies.

If it is safe for you to have a massage and you can persuade your partner to give you a very gentle relaxing massage a few basic techniques can be learnt quite quickly. It may be best to avoid the painful areas and just concentrate on relaxation with some lovely relaxing oils such as lavender. Sometimes even just a hand massage can be very soothing while playing relaxation music. If you can have a professional massage on a regular basis this may help your back pain as well. If you are asking a massage therapist to work on your back do ensure they are qualified, certified and have a good knowledge of back pain and sciatica symptoms. You may also like to consider other complimentary therapies such as Reiki, Reflexology and Acupuncture by a qualified practitioner to see if they help you.

&bull Mattress.

Check your mattress. You should replace it every 10 years as a minimum. Consider a memory foam mattress topper or try out which beds suit your back. Do try any bed out properly and/or get one that has a money back guarantee. This is even more vital if you have back pain and sciatica symptoms as it is so important you get quality rest...

&bull Breathing

Deep controlled breathing can help control stress and pain.

&bull Muscle relaxation

Try progressive muscle relaxation techniques.

&bullStretches

Do your back care stretches after your warm bath or shower and before you go to bed.

&bull Sleep Positions.

Experiment which sleep positions suit you best while you have a bad back. Try lying on your side with a pillow between your knees. We are all different but many people who have back pain often find it painful or exacerbate their condition if they lie on their stomachs so avoid it if this affects you. Try placing a towel or blanket under your hips to give you more support. Full length body pillows can be very good especially if you find you roll over onto your back during the night. Some people use two body pillows or pillows on one side to keep them in a good sleep position.

&bullDoctor.

If you have back pain and pinched sciatic nerve symptoms and are consistently having difficulty sleeping, which is affecting your life, do speak with your doctor.

&bull Don't lie there aggravated.

If all else fails then don't lie there aggravated, that will only increase your stress levels and make you even less likely to get any sleep. Do not beat yourself up about not being able to sleep. Know that you are not alone with this problem... Get up and have a walk around, do some stress reduction techniques and your back care stretches then go back to bed. Don't clock watch; if you do you will just make yourself even more agitated. Alert your family that you may get up during the night and there is no need for fuss.

Sweet dreams.....

It is vital if you have back pain and pinched sciatic nerve symptoms that you ask questions, do your research and learn as much as you can. Feel free to visit my website at www.mypetback.com for more back pain articles, hints and tips on dealing with back pain in everyday life, information, back pain sleep solutions and inspiration. No one cares about your back like you do.