By Neurosurgery & Spine Consultants – San Antonio, TX
Traveling during the holiday season will often result in moments of laughter, celebrations, and reconnecting with loved ones, but it can also mean a series of unfamiliar beds, strange pillows, and nights of restless sleep. For many of us, especially those who are dealing with neck, back, or nerve pain issues, being away from home will often make it much more difficult to get the comfortable, restorative sleep we need to have a good day upon waking up.
Here at Neurosurgery & Spine Consultants, we often hear from many of our patients who have returned from a holiday trip that they’re feeling unusually stiff or sore, most often because they didn’t have the right sleeping setup they’re accustomed to at home. Read on to learn more about how you can make the best of your holiday travels with these sleep tips from our team of experts at Neurosurgery & Spine Consultants.
Why Sleeping Away From Home May Cause Discomfort
A completely different bed may end up quickly disrupting your usual sleeping posture. This can be especially true if the mattress you’re sleeping on is older, softer, or worn out from many years of use. Many guest bedrooms will be looked at as a secondary space. For this reason, many hosts of the holidays will often choose to use a bed which is not up to par with the rest of the home’s furnishings. Additionally, many hotels will often use oversized pillows or mattresses which may be much firmer than expected in some cases. These unexpected changes may force your spine to immediately adapt throughout the first few nights of sleeping on the new bed, which may inevitably lead to stiffness or poor quality sleep.
Bring Your Own Pillow for Better Neck Support
One of the easiest travel hacks you can do is to bring your own pillow for improved neck support during your travels. Pillows in guest rooms or hotels will vary dramatically and will not provide the same level of comfort and support you’re used to and rely on back home. Your pillow has likely already adapted to the way you sleep, so choosing to bring it on your travels will help your neck to stay in a comfortable position. This small, yet familiar comfort will oftentimes make a big difference in how well-rested you feel in the morning.
Adjust the Mattress to Protect Your Back
If you arrive at your destination and find the mattress is too soft or too firm, you can make some temporary adjustments to improve the overall comfort of the bed. A firm mattress may need an extra layer of comforters or blankets placed under the sheet for extra cushioning. While on the other hand, a mattress which is far too soft may benefit from a folded blanket positioned under the lower back for additional support. Even these smaller adjustments will likely allow your spine to be in a natural alignment; all resulting in a better night’s sleep.
Maintain the Right Sleeping Position
Your sleeping position will often play a very important role in how your neck, back, and spine will feel the following day. If you’re a side sleeper, you should place a small pillow between your knees to keep your spine better aligned throughout the night. If you sleep on your back, adding a pillow behind your knees may reduce pressure on your lower back. Stomach sleeping will often present the most stress on the spine, and uncomfortable beds while traveling make it that much worse. Try your best to avoid this position if possible.
Loosen Up Before Bedtime
Long drive times, extended flights, and lots of sitting can leave your neck, back, spine, and muscles quite stiff by the time the day is done. Choosing to stretch for even just a few minutes can help your body decompress and relax from the day’s activities prior to going to bed. When your muscles are more relaxed, your spine is better supported and you’re more likely to fall asleep in a state of peacefulness, instead of falling asleep in a state of tension and stress.
Stick to a Familiar Bedtime Routine
Yes, even though holidays can be very unpredictable, it’s still important to try to keep your bedtime routine in order; as this helps your body know when it’s time to wind down. Try to go to sleep around a similar time as you usually do and avoid any alcohol or heavy meals a few hours before bedtime. Also, try to minimize screen time before bed. Even when you’re away from home, these home-based habits will create a sense of normalcy which will significantly improve your sleep quality.
When to Seek Help for Travel-Related Pain
Some mild to moderate stiffness post-travel is definitely normal, and it will often improve within a few days once you’re back in the swing of things at home. However, if you return from the holidays and you have persistent pain which does not go away after a few days, it’s worth scheduling an evaluation. Our team at Neurosurgery & Spine Consultants is here to help diagnose the issues and provide guidance and treatment options if necessary. Feel free to schedule your initial consultation using the form below. We look forward to hearing from you soon.