How To Sleep With Intercostal Muscle Strain 

Without a doubt, injured Intercostal muscles can make it difficult for you to fall asleep, which is critical to a healthy recovery. Allow us to give you some tips on how to sleep with Intercostal muscle strain.

Inability to relax your body can cause your muscles to remain tight which makes it more difficult to fall asleep. This is true even if you are not experiencing pain.

Having an injury such as this can cause your anxiety levels to skyrocket.

When your anxiety levels are high, your fight or flight response is activated.

As a result, your muscles become tense and remain that way until the “emergency” is over.

Fortunately, there are some strategies you can use to help you sleep with an injury such as intercostal muscle strain.

 

Strategies For Failing To Fall Asleep Or Stay Asleep Despite Pain


There are several factors that can contribute to not being able to fall asleep or stay asleep despite pain.

Here are the most common:

Anxiety

High anxiety levels can interfere with your ability to relax and fall asleep. This is especially true if you have a chronic condition such as diabetes, asthma, heart disease, or high blood pressure.

Anxiety causes your body to create stress hormones2 which make it more difficult for your body to repair tissues and cells.

Stress Hormones

Stress hormones are also created when you are anxious. They are chemicals your body produces in response to stress. When you are under stress, your body makes cortisol.

Cortisol has a number of negative effects on your body including making it more difficult for your body to repair tissues and cells.

It also lowers your immune system and makes it harder for you to concentrate.

This is important because your sleep needs will be even greater if you are not getting enough sleep.

Pain Medications

Some pain medications can interfere with sleep.

As you may know, pain medications cause sedation which can interfere with your ability to fall asleep.

Sedation can also lead to insomnia and make it more difficult for you to stay asleep.

Pain

If you are experiencing pain, it can make it more difficult for you to relax and fall asleep.

Your body uses your pain receptors3 to alert your brain of the injury or problem.

As a result, your brain becomes aware of the pain.

The pain receptors are located throughout your body.

When these receptors are activated, your brain sends messages to your body telling it to increase its activity and create pain.

Tension In Your Muscles 

Tight muscles make it difficult for you to relax and fall asleep.

This is true even if the tension you feel is in your muscles that are injured.

 

Relaxing your Mind Before Your Body


When you are tense, your thoughts are scattered. And, scattered thoughts create more tension.

Since you cannot have scattered thoughts and relaxed muscles at the same time, you need to learn how to relax your mind before you can relax your body.

The best way to relax your mind is to meditate. This means that you think about something that is pleasant or that helps you to feel relaxed.

You should be thinking about something that you enjoy or that will help you to relax.

Injured intercostal muscles can make it harder to sleep and stay asleep because of the following reasons:

Your fight or flight response is activated when your muscles become tense because of anxiety. Your body is constantly alert.

Your brain is constantly creating pain messages when it is alerted by your muscles and your pain receptors. These pain messages create tension in your muscles.

This makes it more difficult for you to relax.

When your brain is busy sending pain messages, your mind becomes scattered.

As a result, you have more difficulty relaxing and falling asleep.

Whereas before you could fall asleep and stay asleep while experiencing anxiety, you may now be having difficulty sleeping.

 

How To Fall Asleep And Stay Asleep Despite Pain


To fall asleep and stay asleep despite the pain from your injury, you need to relax your mind.

You can do this by doing the following:

Meditate

This means that you think about something that is pleasant or that helps you to feel relaxed. You should be thinking about something that you enjoy or that will help you to relax.

The best way to meditate is to think of a peaceful or relaxing place. You can use your imagination or use words or phrases that make you feel peaceful.

When you begin to think of a peaceful or relaxing place, your body begins to relax and become calm. Your muscles begin to feel less tense.

In addition, your brain becomes less scattered. When you are not scattered, your mind becomes more focused and you have less difficulty falling asleep and staying asleep.

Consequently, you have more restful sleep.

Walking in a Park 

This means that you take a walk in a park and think about something pleasant that makes you feel calm or relaxed.

As you walk, you may want to imagine that you are walking on a beach or that you are sitting in a garden with beautiful flowers and trees.

You may also want to imagine that you are alone and there are no other people around.

In addition, you may want to think about something that you enjoy doing such as listening to music or watching a movie.

Try To Be Calm

When you are anxious, your muscles tense.

Your muscles tighten up. And, when your muscles are tense, it can make it harder for you to fall asleep.

Further, being tense makes it difficult for you to stay asleep.

As you try to be calm, your body begins to relax. This helps you to fall asleep and stay asleep.

It is important to remember that your injury may be causing more pain than you are aware of. You may be feeling the pain but not know that you are actually feeling it.

This is because your nervous system has created a “pain cloud” around the area of your injury.

The pain cloud causes a numbness in your mind. You may not be feeling the pain but your brain believes that you are and this causes your brain to create pain messages.

These pain messages result in tension in your muscles. And, since you are tense, it is harder for you to fall asleep and stay asleep.

Your fight or flight response is activated when your muscles become tense because of anxiety. Your body is constantly alert.

Your brain is constantly creating pain messages when it is alerted by your muscles and your pain receptors.

Stay Away From Painful Thoughts 

It is better to avoid painful thoughts than it is to avoid painful sensations.

If you try to avoid painful thoughts, you may end up with a “flight or fight” response. You may begin to tighten up like a coiled spring.

And, if you do this, you will be fighting pain instead of relaxing and letting your body heal.

For the same reason, you will have difficulty falling asleep and staying asleep.

Gentle Exercise 

This means that you do something that increases your heart rate but does not cause you to become overly excited.

You should do something that you enjoy and that will increase your heart rate.

You can do something like walking on a treadmill at a low setting for 20 minutes or doing a set of chair exercises or deep breathing.

Use Pain Relievers

Taking pain relievers can help you to relax and fall asleep and stay asleep.

The pain relievers that work best for you will depend on what type of pain you are experiencing.

For example, if you are experiencing constant pain, you may need to take stronger medications.

If you are experiencing intermittent pain, you may be able to use non-narcotic medications that are not sedating.

 

Conclusion


In conclusion, when you are recovering from an intercostal muscle injury, it is important to practice “strategic ignoring.”

You should try to ignore the pain so your body has time to repair the damage.

When you do this, along with the tips mentioned in this article, you can sleep better and recover more quickly.

 

 

 

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